Author and personal trainer Chloe Madeley talks to her favourite people in the world of health and fitness. Tune in to hear some great questions and some equally great answers.
The Body Recomp Ep
18:03Chloe is back for a solo Bodcast, explaining an often misunderstood and misinterpreted term and answering the question ‘Body Recomp. What does it mean’. Introduction to Body Recomposition (00:04) Explanation of what body recomposition means and the misconception surrounding it. Can You Lose Fat and Gain Muscle at the Same Time? (01:27) Discussion on the possibility of losing body fat and gaining muscle mass simultaneously, with factors such as being new to weight training and having a lot of body fat to lose. Approaching Body Recomposition Goals (05:44) Advice on how to approach body recomposition goals, including setting realistic expectations and maintaining a healthy lifestyle with appropriate calorie intake and consistent weightlifting. Preserving Muscle Mass During Body Recomposition (11:47) Explains the importance of keeping lifting frequency, intent, and volume high, as well as consuming enough protein. Avoiding Steep Deficits for Muscle Preservation (12:45) Discusses the benefits of avoiding a steep calorie deficit over a long period of time to preserve muscle mass during body recomposition. Short vs. Longer Fat Loss Phase (13:46) Considers the duration of the fat loss phase based on the amount of body fat to lose, suggesting a longer journey for significant fat loss. Don't forget to like, subscribe, rate and review the Bodcast. It helps others find the podcast more easily!
Emma Storey Gordon on Coaching Through Menopause
51:53In this podcast episode, Chloe and Emma discuss one of Emma's specialities - coaching through the menopause. Emma shares her expertise in coaching women going through menopause and emphasises the importance of understanding menopause for coaches working with women. They discuss the three stages of menopause and the common symptoms associated with each stage. **The Menopause and its Stages (00:04:01)** Emma explains what menopause is, the different stages (perimenopause, menopause, and post-menopause), and the symptoms typically experienced in each stage. **Misconceptions and Varying Experiences (00:07:25)** Chloe and Emma discuss the misconceptions and varying experiences of menopause, emphasising that every woman's experience is different and that it's important to be aware of the symptoms and provide support accordingly. **The impact of menopause symptoms on women's lives (00:09:40)** Discussion on the various symptoms of menopause, such as mood swings, reduced sex drive, vaginal dryness, and their impact on women's lives and relationships. **Lack of awareness about menopause (00:10:45)** Highlighting the fact that 77% of women are unaware that they are going through menopause, leading to confusion and feelings of being overwhelmed. **Changes in body fat distribution during menopause (00:13:10)** Explanation of how the reduction in estrogen during menopause can lead to increased fat storage around the middle, the risks associated with this, and the possibility of spot reducing through hormone replacement therapy (HRT). **Importance of diet and exercise for menopause (00:18:36)** Discussion on the quote stating that diet and exercise is the only non-controversial treatment for menopause and its importance for everyone. **Starting small with exercise and building momentum (00:19:50)** Exploring the idea of starting with small exercise activities, such as a 10-minute walk, and how motivation follows action. **Resistance training for menopausal women (00:21:30)** The significance of resistance training for women going through menopause, including the prevention of muscle mass and bone density loss. **The placebo effect (00:27:48)** Discussion on the anecdotal evidence of CBD and other supplements helping with anxiety and sleep, despite limited scientific data. **HRT and breast cancer risk (00:30:28)** Exploration of the pros and cons of hormone replacement therapy (HRT) and its potential impact on breast cancer risk. **Supplements and dietary choices (00:34:42)** Consideration of supplements and dietary choices for women who cannot take HRT, including the potential effects of phytoestrogens and the role of placebo. **Perception of Aging and Menopause (00:37:02)** Discussion on the negative perception of aging and menopause in the media, and the impact of positive mindset on aging. **Impact of Positive Outlook on Health (00:38:43)** Exploration of the impact of positive mindset on health outcomes, including a study on perception of aging and cancer patients with a positive outlook. **Challenging the Narrative on Menopause (00:42:52)** Conversation about challenging the idea of accepting menopause as a negative outcome, and the importance of self-love and taking control of one's health during this stage of life. **The struggle of menopause (00:45:22)** Discussion about women going through menopause and feeling like there's nowhere to turn or nothing they can do. Don't forget to like, subscribe, rate and review the Bodcast. It helps others find the podcast more easily!
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James Lee, The Physio Ep
54:26In this podcast episode, Chloe introduces James Lee, a musculoskeletal physiotherapist, as her guest. They discuss the role of a physiotherapist, different specialties within physiotherapy, and the importance of addressing psychological aspects in client care. They also touch on fear and pain management in the rehabilitation process. James explains the process of returning to training after injury or surgery, the importance of proper form and technique in weightlifting, and individualized movement and foot positioning in exercises like squats. They also discuss optimal training splits, progressive overload, and heart rate zones for athletes. James emphasizes the importance of individualized care and understanding each client's unique circumstances. *The role of a physiotherapist (03:13)* Explains the different roles of a physiotherapist, including assessment, diagnosis, referral, and guiding the rehabilitation process. *Psychological support in physiotherapy (06:31)* Discusses the importance of addressing psychological aspects in client care, including providing reassurance, answering questions, and informing clients of their options. *Fear and pain management in rehabilitation (10:10)* Highlights the role of fear and pain in limiting movement and the importance of addressing and tackling these issues to promote safe and effective rehabilitation. *The role of a physiotherapist in client care (12:08)* Discussion on how physiotherapists assess clients' goals and create a plan for their return to training after injury or surgery. *Form issues and injury risks in weightlifting (14:57)* Exploration of common form issues in weightlifters and the potential injuries associated with improper technique. *Importance of foot positioning in lifts (18:14)* Explanation of the significance of foot positioning in lifts and the benefits of achieving symmetry and stability in lifting. *The importance of foot positioning (20:21)* Discussion on the impact of foot positioning on movement, stability, and control during exercises like squats. *The significance of a neutral spine (21:42)* Exploration of the importance of maintaining a neutral spine during lifts and exercises, and tips on how to achieve and recognize this position. *Training errors and the need for proper progression and recovery (27:45)* Addressing common training errors such as rushing back into training after injury, suboptimal recovery, and lack of proper progression and rest in training programs. *Optimal Split and Progressive Overload (31:52)* Discussion on the individualized approach to progressive overload and the importance of considering past experiences and shared decision-making. *Considerations for Training Duration (32:49)* Exploration of the recommended minimum training duration for building muscle size or strength, and the importance of flexibility in training programs. *Targeting Gluteal Engagement (35:24)* Explanation of the common perception of quad dominance and strategies to target gluteal engagement over quad engagement in training programs. *Zone Training and Heart Rate Zones (42:33)* Explanation of different heart rate zones for training and their importance in preventing injury and overtraining. *Monitoring Lactate Buildup (46:01)* Discussion on lactate as a biomarker of fatigue and how athletes monitor and manage lactate buildup during training. *VO2 Max (48:49)* Explanation of VO2 max as the maximum rate of oxygen utilization during exercise and its relationship to fitness level. Don't forget to like, subscribe, rate and review the Bodcast. It helps others find the podcast more easily!
Zoe Hardman on Disordered Eating, Early Menopause, HRT and More…
54:02In this weeks Bodcast, Chloe welcomes Zoe Hardman as a guest. They talk about Zoe's relationship with her body, but also her struggle with an eating disorder after facing criticism about her appearance. Zoe shares her journey to recovery and the importance of spreading the message that there is a way out of eating disorders. They also talk about Zoe's experiences with fertility and early menopause. This is not one to be missed so make sure you listen, like and subscribe. This episode is brought to you by Symprove - a science-backed water-based supplement containing billions of live and active bacteria that support the gut. Symprove are offering a 50% discount on your first three months subscription – Visit https://symprove.com and use our code BODCAST50 for 50% off your first three months subscription. *The positive start and healthy relationship with body image (05:02)* Zoe discusses her active childhood, love for sports, and positive body image before societal pressures influenced her perception. *Development of eating disorder after appearing on TV show (06:11)* Zoe talks about how negative comments about her appearance on a TV show led to the development of an eating disorder. *The turning point (08:50)* Zoe discusses the turning point in her eating disorder when she met someone who made her realize the severity of her situation. *Going to Overeaters Anonymous (09:38)* Zoe talks about her initial confusion about going to Overeaters Anonymous and how she found support and understanding from others in the group. *The fertility journey (18:15)* Zoe discusses her fertility struggles, including low AMH levels and failed attempts at freezing her eggs. *Diagnosis of early menopause (24:29)* Zoe shares her experience of being diagnosed with early menopause and starting hormone replacement therapy (HRT). *Finding the right HRT approach (25:36)* Zoe talks about her journey with different types of HRT, including oral medication and patches, and finding the right approach for her symptoms. *The importance of seeking medical advice for menopause symptoms (27:23)* Zoe discusses the importance of switching up treatments if the current one is not working and mentions various options like pumps, gels, creams, and oral HRT. She also shares her mother's experience with breast cancer. *Advice for women going through early menopause (29:12)* Zoe offers words of comfort and encourages women to reach out to her for support. She advises them to talk to their partners, friends, and family, and to persistently seek medical help, emphasizing the importance of listening to their bodies and demanding appropriate treatment. *The impact of acupuncture on recovery and fertility (31:13)* The hosts discuss the potential benefits of acupuncture, including its role in postnatal recovery and turning breech babies. They acknowledge the lack of medical evidence but highlight the positive experiences shared by many individuals. *Zoe's training progression and love for fitness (38:13)* Zoe talks about her passion for training, setting goals, and the positive effects it has on her. *The skiing accident and recovery (44:07)* Zoe recounts her skiing accident, the initial misdiagnosis, and her recovery process after knee surgery. *The importance of proper rehab (47:34)* Zoe emphasizes the significance of pre-habilitation before surgery and the importance of following proper rehabilitation protocols for a successful recovery. Don't forget to like, subscribe, rate and review the Bodcast. It helps others find the podcast more easily!
Paul Revelia on Bikini coaching, Programming, Reverse Dieting Into Shows and More...
43:21In this podcast episode, Chloe welcomes Coach Paul Revelia, a natural bodybuilder and top physique coach, to discuss all things physique. Paul shares his journey in bodybuilding, his success in competitions, and his decision to focus on coaching women in the bikini division. They discuss the importance of attending local shows to understand the reality of the sport and tailoring training based on client goals. Paul also shares his programming recommendations and his approach to the cutting phase. They discuss the challenges and expectations of competing and the importance of managing expectations. They also discuss the rise and success of one of Paul's clients, Duraja Hill Weidemoyer. The journey to becoming a coach 00:40 Paul discusses how he got started in bodybuilding, his journey as a competitor, and the coaches he worked with. Coaching and working with Layne Norton 02:05 Paul talks about howshe started coaching and the influence of Layne Norton on his coaching career. Focus on coaching bikini competitors (07:16) Paul explains why he predominantly coaches bikini competitors and how his approach differs from other coaches in the industry. *The first step in competing [00:11:01]* Paul discusses the importance of attending a local show to understand the expectations and experience of competing. *Training split and preferred program [00:14:29]* Paul shares his preferred training split of five days a week of training, with a focus on glutes and shoulders. *The benefits of longer preps [00:16:54]* Paul explains the advantages of longer preps, including improved recovery, sleep, digestion, and metabolism, and the importance of diet breaks. *The importance of post-show care [00:19:00]* Discussion on the significance of caring for athletes' well-being after a show and the benefits of reverse dieting. *Flexibility in changing show dates for pro athletes [00:19:58]* Exploration of the flexibility in changing show dates for professional athletes based on their readiness and the availability of shows. *Strategies to address physique imbalances [00:22:35]* Explanation of strategies to address physique imbalances through posing techniques and targeted training before a show. *Daraja's rise in the bikini division [00:29:34]* Discusses Daraja's journey in the bikini division, her genetics, and her rapid rise to success. *Preparing for the Olympia and adjusting muscle growth [00:34:00]* Details the preparation for the Olympia competition, the mistake of gaining muscle, and the focus on specific muscle groups for Daraja's training. Symprove - a science-backed water-based supplement containing billions of live and active bacteria that support the gut - are offering a 50% discount on your first three months subscription – Visit https://symprove.com and use our code BODCAST50 for 50% off your first three months subscriptionx Don't forget to like, subscribe, rate and review the Bodcast. It helps others find the podcast more easily!
Jo Gipson on Pelvic Floor Health and Pre and Postnatal Rehab
56:45In this Bodcast, Chloe discusses her own experiences and concerns about her body during pregnancy. She introduces Jo Gipson, a physiotherapist specializing in pelvic health, who provides valuable insights and advice. They cover various topics such as pelvic floor health, c-sections, and ways to improve the birthing experience. They emphasize the importance of seeking professional help for pelvic floor issues and provide guidance on exercise during pregnancy. This episode is brought to you by Symprove - a science-backed water-based supplement containing billions of live and active bacteria that support the gut. Symprove are offering a 50% discount on your first three months subscription – Visit https://symprove.com and use our code BODCAST50 for 50% off your first three months subscription. The Importance of Pelvic Health [00:02:05] Discussion on the role of a pelvic health physiotherapist and the various issues they address, including bladder and bowel function, pelvic pain, and prolapse. Pelvic Health Throughout Life [00:05:08] Explanation of how pelvic health is relevant to women at different stages of life, from teens to perimenopause, and even in older age. Signs and Symptoms of Pelvic Floor Issues [00:08:20] Overview of common symptoms indicating pelvic floor issues, such as urinary urgency, incontinence, constipation, and prolapse. The importance of addressing pelvic floor issues [00:09:23] Discusses common pelvic floor issues during pregnancy and the impact on pain and discomfort. The struggle with pelvic floor relaxation [00:10:20] Shares personal experience of struggling with pelvic floor relaxation postnatal and the impact on sex life. The need for specific professionals for different issues [00:13:11] Emphasizes the importance of finding the right professional for specific pelvic health issues and mentions referrals to other healthcare professionals. The importance of preparing for all types of births [00:17:49] Discusses the misconception that cesarean births are an "easy way out" and emphasizes the need for appropriate rehab and recovery for all types of births. The benefits and considerations of prenatal exercise [00:19:43] Highlights the benefits of exercise during pregnancy and provides recommendations for prenatal training, including the importance of consulting with healthcare professionals and avoiding certain exercises. Adapting exercise routines throughout pregnancy [00:24:33] Explains how exercise routines should be adjusted during each trimester, including modifications for abdominal muscles, changing form to accommodate the growing bump, and focusing on hip opening exercises in the third trimester. Training during pregnancy [00:26:23] Importance of listening to your body, noticing symptoms, and adapting exercises during pregnancy. Continuing exercise during pregnancy [00:27:15] The benefits of modifying exercise rather than stopping completely for the health of the baby and the mother. Preparing for different types of birth [00:32:13] The importance of being informed about different birth options and potential interventions to feel empowered and prepared mentally. Perineal massage [00:35:02] Perineal massage is recommended for reducing tears and instrumental delivery, and it helps prepare the body for childbirth. Using the Epi-No device [00:37:03] The Epi-No device is a tool that can be used for stretching the pelvic floor and perineal tissues, helping to prepare for childbirth. Postnatal pelvic health [00:41:34] Postnatal pelvic health is important for recovery and preventing long-term issues such as muscle loss and bone density loss. Pregnancy-related muscle loss [00:43:37] Discussion on the importance of protein intake for postmenopausal women to maintain muscle mass during pregnancy....
Dr Mike on Fat Loss, Ozempic, HRT, Calorie Counting and More...
1:01:17In this podcast episode, Chloe welcomes Dr. Mike back to the show for an educational myth-busting discussion. They cover various topics, including healthy fat loss and its impact on mental and physical well-being. Dr. Mike emphasises the importance of considering psychological well-being when pursuing fat loss goals and promotes a sustainable and positive mindset. Mike also touches on the use of a weight loss drug called Ezempic, the limitations of calorie counting, the issue of misinformation in the health industry, and the complexities of menopause and hormone replacement therapy. The episode concludes with a discussion about writing skills and a call for support. This episode is brought to you by Symprove - a science-backed water-based supplement containing billions of live and active bacteria that support the gut. Symprove are offering a 50% discount on your first three months subscription – Visit https://symprove.com and use our code BODCAST50 for 50% off your first three months subscription. Dr. Mike's love for food and his food reviews, particularly on health and fitness food. Conversation about Dr. Mike's passion for food and his food reviews, specifically on health and fitness food. [00:01:59] The complexity of healthy fat loss and its impact on mental and physical well-being. Discussion on the complexity of healthy fat loss, including its effects on body image and relationship with food. [00:07:43] The Complexity of Attitudes Towards Food and Body Shapes Dr. Mike discusses how attitudes towards food and body shapes can vary among individuals and even within the same person at different times in their life. [00:08:37] The Risk of Psychological Issues from Excessive Dieting Dr. Mike talks about the genuine risk of developing psychological issues, food relationship issues, and body image issues from excessive dieting. [00:09:40] Different Approaches to Dieting and Fat Loss Dr. Mike emphasizes the importance of finding a personalized approach to dieting and fat loss, taking into account factors such as individual preferences, environment, and lifestyle. [00:10:37] The controversy around semaglutide for weight loss [00:18:16] Dr. Mike discusses the use of semaglutide, a drug originally developed for type 2 diabetes, now licensed for weight loss, and the social media debate surrounding its use. The psychological process behind rejecting weight loss solutions [00:20:00] Dr. Mike explores the psychological factors that contribute to the rejection of weight loss solutions, drawing parallels to vaccine hesitancy during the COVID-19 pandemic. The potential side effects and criticisms of semaglutide [00:21:10] Dr. Mike addresses the potential side effects of semaglutide, including gastrointestinal issues and the controversial link to thyroid cancer. He also discusses the criticism that weight loss achieved with semaglutide may not be sustainable. The margin of error in counting calories [00:27:54] Discussion on the difficulty of accurately tracking calorie intake and the potential variation in calorie absorption from different types of foods. The impact of food choices on energy levels and exercise performance [00:29:58] Exploration of how different food choices can affect energy levels, exercise performance, and the timing of meals. The importance of a realistic approach to healthy eating [00:31:53] Highlighting the challenges of adopting a completely different diet and the need to consider real-life factors and behaviors when making dietary changes. The dangers of misinformation [00:37:58] Dr. Mike discusses the lack of evidence and studies supporting certain health claims and the misconception that chemicals automatically have a direct impact on our bodies. The impact of engagement on social media [00:40:06] Dr. Mike and the host discuss how...
5 Key Rules for Long Term Results
28:50In this episode, I'll discuss five rules for staying on top of your health and fitness goals, even with lifestyle changes.If you enjoyed this episode, please consider liking and subscribing to The Bodcast. This episode is brought to you by Symprove - a science-backed water-based supplement containing billions of live and active bacteria that support the gut. Symprove are offering a 50% discount on your first three months subscription – Visit https://symprove.com and use our code BODCAST50 for 50% off your first three months subscription.*Rule One: What Can I Do? [00:02:45]* Discussion on the importance of not giving up on health and fitness goals despite challenging circumstances.*Rule Two: Rest, Recover, and Be Patient [00:11:07]* Emphasis on the importance of rest and recovery for progress in health, fitness, strength, and physique goals.*Rule Three: Rebuild [00:13:50]* Importance of allowing the body to recover and adapt to training stresses to avoid diminishing returns and fatigue surpassing fitness adaptation.*Rule Four: Goal, Timeline and Clarity [00:14:16]* It’s very hard to reach your body goals without total clarity of what that goal is and a timeline to achieve it.*Rule Five: Keep Trying [00:20:30]* You will not have a perfect day or week every time, and the people who achieve their goals are those who don’t give up when they have every reason to throw in the towel.Don't forget to like, subscribe, rate and review the Bodcast. It helps others find the podcast more easily!
The Bodcast Series 5 - Coming Soon
2:30The Bodcast Series 5 is coming soon! The Bodcast is returning for a brand new series. And yet again we've got some great guests, including first-class doctors, physique coaches, even some celebrities and of course, Chloe Madeley. So make sure that you subscribe now to get the first episode as soon as it's released.Adverts in The Bodcast are automated and we aren't responsible for any of the content that you may hear.Don't forget to like, subscribe, rate and review the Bodcast. It helps others find the podcast more easily!We'll also be releasing this series on YouTube, so stay tuned for more information.
Client Questions and Lessons Learned
1:00:07In today’s podcast, Chloe and Emma answer client questions and discuss their progress, including training sessions per week, dieting on higher calories, getting comfortable in the gym and coming away from tracking. Sign up to EC Method now at TheECmethod.co.ukAdverts in The Bodcast are automated and we aren't responsible for any of the content that you may hear.Don't forget to like, subscribe, rate and review the Bodcast. It helps others find the podcast more easily!