Minimalist Living with Tom Simak

Welcome to Episode 113 of the You4ia Health Podcast with Nutritionist Elly Mclean. In today’s chat we dive into the female menstrual cycle firstly providing a background into all of the physiological components involved and then highlighting all of the lifestyle factors than can impact a “normal” menstrual cycle. There is a long list of things that can alter the physiology inclining nutrient deficiencies, sleep inadequacy, physical and emotional stress… the list goes on.   This chat was extremely insightful as Elly and I spoke from both an individual perspective i.e.: how you can take control of your own health as well as from the eyes of a coach/ trainer and just how important your role is when programming for female athletes during each stage of a female’s cycle.   I’m so grateful for Elly sharing her wisdom this week on the show. It’s a topic that is somewhat taboo to talk about but extremely important to understand. Let’s change the conversation by educating and empowering people on ways to understand their own physiology.   Join in the conversation on socials by tagging in both Elly and I and letting us know what you thought of the episode. This in itself means so much and helps the podcast grow. Don’t forget to share this episode with a friend or two.   You can get in contact with Elly below: @nutritionelly www.nutritionelly.com is the place to review all of the articles spoken about in today’s chat.   A special mention to sponsors of the show.   Greenback:   It’s no secret that my diet is 100% plant based and that’s why I align with brands who share the same values. That’s why this show is brought to you by greenback, an Australian made and owned supplement company who is completely plant based and vegan friendly.   Greenback’s better for you range features clean complete plant protein powders, bars, cookies and my personal favourite plant based ice cream. All of these products come in a range of different flavours and are high in fibre and protein with the added benefits of being gluten, dairy and preservative free.   The convenience of having great tasting, high protein plant based options when I’m on the go has been a life saver, my personal favourite is the sacred combination of dark chocolate and mint.     Head over to www.wearegreenback.com for a full list of products and stockists or you can get your hands on the greenback product range at all major retailers including woolworths, Coles and chemist warehouse.   If you’re shopping online don’t forget to use the code “you4iahealth” at the checkout for 10% off!     Eimele:   My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant-based folks Eimele have formulated the essential 8 Multi-nutrient. Which features some key nutrients that plant based eaters may fall short on.   The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc    To get yours head to www.eimele.com/you4iahealth and use the code “You4iahealth” at the checkout for an extra 5% off your first order On top of the generous subscription discount.            

Welcome to Episode 112 of the You4ia Health Podcast with Strength and conditioning coach Hayden Crossley.   This week on the show I sat down with Hayden Crossley for his second appearance on the podcast. Hayden has a comprehensive knowledge of human movement being a qualified and practising strength and conditioning coach and physical education teacher.   This week on the show Hayden and I break down the fundamental principles involved in gaining lean muscle mass of hypertrophy training. A complex training process in which we aim to simplify to a few main areas for you all.   Hayden and I are hoping to make our catch up a regular occurrence allowing you to ask any questions health fitness and holistic health related as well as share some insights into our experience as trainers.   Join in the conversation on socials by tagging in both Elly and I and letting us know what you thought of the episode. This in itself means so much and helps the podcast grow. Don’t forget to share this episode with a friend or two.   You can get in contact with Hayden below: @bodyweightvictor   A special mention to sponsors of the show.   Greenback:   It’s no secret that my diet is 100% plant based and that’s why I align with brands who share the same values. That’s why this show is brought to you by greenback, an Australian made and owned supplement company who is completely plant based and vegan friendly.   Greenback’s better for you range features clean complete plant protein powders, bars, cookies and my personal favourite plant based ice cream. All of these products come in a range of different flavours and are high in fibre and protein with the added benefits of being gluten, dairy and preservative free.   The convenience of having great tasting, high protein plant based options when I’m on the go has been a life saver, my personal favourite is the sacred combination of dark chocolate and mint.   Head over to www.you4iahealth/friends for a full list of products and stockists or you can get your hands on the greenback product range at all major retailers including woolworths, Coles and chemist warehouse.   If you’re shopping online don’t forget to use the code “you4iahealth” at the checkout for 10% off!     Eimele:   My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant-based folks Eimele have formulated the essential 8 Multi-nutrient. Which features some key nutrients that plant based eaters may fall short on.   The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc    To get yours head to www.you4iahealth/friends and use the code “You4iahealth” at the checkout for an extra 10% off your first order On top of the generous subscription discount.

Welcome to Episode 111 of the You4ia Health Podcast. This week on the show I sat down with osteopath and owner of the performance centre in Fitzroy Lauren Cosson. The performance centre is a gym in which allied health professionals integrate with trainers or exercise physiologist to develop a rehab plan that is both attainable and sustainable following your in house from the start to the end. This space also acts a general training facility too.   In today’s chat we put our business hats on and spoke about specific components of business that can increase client retention as well as provide the best experience for your members.   Lauren being an osteo and myself being a personal trainer spoke about how these skills can be transferrable between both industries.   We want to nurture our clients from the lead generation space all the way to ongoing consistent memberships. We narrowed in on the initial consultation on just how important this step is on a client’s journey. Relationship building and connection are skills that are so vital in a customer facing industry and it truly shows that you care about your member/ patient.   I hope you got as much out of this one as I did.    Join in the conversation on socials by tagging in both Lauren and I and letting us know what you thought of the episode. This in itself means so much and helps the podcast grow. Don’t forget to share this episode with a friend or two.   You can get in contact with Lauren below: @osteo_with_lauren   A special mention to sponsors of the show.   Greenback: It’s no secret that my diet is 100% plant based and that’s why I align with brands who share the same values. That’s why this show is brought to you by greenback, an Australian made and owned supplement company who is completely plant based and vegan friendly. Greenback’s better for you range features clean complete plant protein powders, bars, cookies and my personal favourite plant based ice cream. All of these products come in a range of different flavours and are high in fibre and protein with the added benefits of being gluten, dairy and preservative free The convenience of having great tasting, high protein plant based options when I’m on the go has been a life saver, my personal favourite is the sacred combination of dark chocolate and mint. Head over to www.wearegreenback.com for a full list of products and stockists or you can get your hands on the greenback product range at all major retailers including Woolworths, Coles and chemist warehouse.   If you’re shopping online don’t forget to use the code “you4iahealth” at the checkout for 10% off!   Eimele: My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant-based folks Eimele have formulated the essential 8 Multi-nutrients. Which features some key nutrients that plant based eaters may fall short on.   The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc    To get yours head to www.eimele.com/you4iahealth and use the code “You4iahealth” at the checkout for an extra 10% off your first order On top of the generous subscription discount.

Welcome to Episode 110 of the You4ia Health Podcast with Nutritionist Elly Mclean.   Back for 5th her appearance on the show, Elly and I sit down and discuss an interesting topic that isn’t spoken about much known as Relative Energy Deficiency in Sport OR REDS.   Reds is syndrome which can adversely affect the health and performance of athletes when there is a negative balance between dietary energy intake and the energy expenditure. More commonly associated but not limited to endurance based athletes that are required to have a constant energy output that lasts for long periods of time.   Reds can both be present in males and females ranging from your elite level athlete to your everyday athlete. This topic is much more in depth than energy in VS energy out. Elly and I take a deep dive into the syndrome itself, as well as reason why an athlete may enter this state of being in the first place.   Reds is a multi-faceted syndrome with a huge psychological component.   This podcast was extremely insightful to understand some of the early signs of relative energy deficiency and just how important listening to your body as an athlete can be. This in itself is an extremely challenging component. As athletes, in particular endurance based athletes we are taught to push past pain and discomfort as the reward is often on the other side, but when is too far? And when is the right time? These are questions that are so vitally important for athletes to be aware of.   I’m so grateful for Elly coming on the show today and explaining some of the reasons why fueling tour body for performance is so crucial, not only to succeed at your chosen sport but to create longevity in movement.   Disclaimer: This episode plays mention to eating disorders which may be triggering for some listeners, so listen with caution.   Join in the conversation on socials by tagging in both Elly and I and letting us know what you thought of the episode. This in itself means so much and helps the podcast grow. Don’t forget to share this episode with a friend or two.   You can get in contact with Roger below: @nutritionelly www.nutritionelly.com   A special mention to sponsors of the show.   Greenback: It’s no secret that my diet is 100% plant based and that’s why I align with brands who share the same values. That’s why this show is brought to you by greenback, an Australian made and owned supplement company who is completely plant based and vegan friendly. Greenback’s better for you range features clean complete plant protein powders, bars, cookies and my personal favourite plant based ice cream. All of these products come in a range of different flavours and are high in fibre and protein with the added benefits of being gluten, dairy and preservative free. The convenience of having great tasting, high protein plant based options when I’m on the go has been a life saver, my personal favourite is the sacred combination of dark chocolate and mint. Head over to www.wearegreenback.com for a full list of products and stockists or you can get your hands on the greenback product range at all major retailers including woolworths, Coles and chemist warehouse. If you’re shopping online don’t forget to use the code “you4iahealth” at the checkout for 10% off! Eimele: My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant-based folks Eimele have formulated the essential 8 Multi-nutrient. Which features some key nutrients that plant based eaters may fall short on.   The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc  To get yours head to www.eimele.com/you4iahealth and use the code “You4iahealth” at the checkout for an extra 5% off your first order On top of the generous subscription discount.  

Welcome to Episode 109 of the You4ia Health Podcast with Nutritionist and veteran shift worker Roger Sutherland This week on the show I am so humbled to bring to you, the night shift guru roger Sutherland. With decades of experience working shift work Roger noticed a huge gap in the market from education on how to prepare and recover from working shift work, in particular night shift. The fact of the matter is that our current world cannot function without shift workers, nurses, doctors, service station attendants, transport, the list goes on… So its not a matter of just avoiding it, it’s how can we best manage it to mitigate some of the effects.   There is a plethora of research out there highlighting just how impactful shift work especially night shift can be on our body. From day to day functions all the way to a decreased life expectancy, there’s no hiding the fact that this is harmful. Lucky for shift workers out there, Roger has dedicated his time to helping shift workers mitigate the effects through holistic health practices. It’s important to note that everyone responds differently when their circadian rhythm is disrupted, so working one on one with your health care professional highly advised. Almost 90 minutes long... This one is jam packed with information which I’m sure you will find useful. Don’t forget to leave a rating and review for the pod and share this episode with a friend that will find this episode useful, this alone is super supportive and helps the podcast grow. Join in the conversation on socials by tagging in both Roger and I and letting us know what you thought of the episode. This in itself means so much and helps the podcast grow. Don’t forget to share this episode with a friend or two. You can get in contact with Roger below: @a_healthy_shift https://ahealthyshift.com   A special mention to a sponsor of the show Eimele. My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant-based folks Eimele have formulated the essential 8 Multi-nutrient. Which features some key nutrients that plant based eaters may fall short on. The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc  To get yours head to www.eimele.com/you4iahealth and use the code “You4iahealth” at the checkout for an extra 5% off your first order On top of the generous subscription discount.

Welcome to Episode 108 of the You4ia Health Podcast with Personal Trainer and owner of JPS health and fitness in Essendon. Jacob is a personal trainer who has been in the industry for over a decade. His willingness to upskill and learn more has enabled him to be known as a powerhouse in the space. Anyone who knows Jacob will know how much knowledge this man has between his ears. He is an absolute wealth of knowledge that is pacing the way for future trainers in the space. He does this through the JPS education portal which is a space for certified trainers to upskill. Jacob is so passionate about raising the standard of personal training in the industry.   Both Jacob and I spoke at length about the low barrier to entry to become a PT, and just how the course can leave you severely underqualified in many fields based on the expectation and trajectory of the industry at the present time. Personal training is multifaceted role which requires a comprehensive understanding of many areas including, program design, nutrition, psychology, relationship building among many other things.   During today’s chat Jacob and I spoke about the fitness industry and specific skill sets and trainers that a PT is required to possess to be effective in the job. We take a deep dive into 4 main areas in which both Jacob and I agree that a trainer should invest time, energy and money into upskilling. These areas include, communication, programming, verbal and non verbal explanations and problem solving. But don’t worry, Jacob and I give you the road map during the episode.   This is an absolute must listen for any current coaches or people thinking of entering the fitness industry. These skills will help you stand out from the crowd.   Don’t forget to leave a rating and review for the pod and share this episode with a friend that will find this episode useful, this alone is super supportive and helps the podcast grow.   Join in the conversation on socials by tagging in both Jacob and I and letting us know what you thought of the episode. This in itself means so much and helps the podcast grow. Don’t forget to share this episode with a friend or two.   You can get in contact with Sarah below: @jacobschepis_jps @jpshealth_fitness https://www.jpshealthandfitness.com.au   A special mention to a sponsor of the show Eimele.   My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant-based folks Eimele have formulated the essential 8 Multi-nutrient. Which features some key nutrients that plant based eaters may fall short on.   The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc    To get yours head to www.eimele.com/you4iahealth and use the code “You4iahealth” at the checkout for an extra 5% off your first order On top of the generous subscription discount.

  Welcome to Episode 107 Of the You4ia Health Podcast with Sarah Nehme. A strength and conditioning coach and owner of Body Fit training in Pascoe Vale and Essendon. Alongside this, Sarah is a part of the programming team for the global fitness franchise Body Fit training.   She is an inspiration and huge advocate for all women in business and is paving the way for future generations in the space. We spoke about this at length during today’s show.   We also spoke about programming for athlete’s vs general population clients and non- negotiable inclusions when programming for a global fitness franchise. Alongside this, Sarah and I discussed the fitness industry and how trainers and coaches can level up their skillset by following some simple protocols.   It was an absolute pleasure having you on the You4ia Health podcast Sarah, thank you so much for your time.   As usual guys if you’re listening in to this podcast, join in the conversation on socials by tagging in both Sarah and I and letting us know what you thought of the episode. This in itself means so much and helps the podcast grow. Don’t forget to share this episode with a friend or two.     You can get in contact with Sarah below: @sezz25   A special mention to a sponsor of the show Eimele.   My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant-based folks Eimele have formulated the essential 8 Multi-nutrient. Which features some key nutrients that plant based eaters may fall short on.   The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc    To get yours head to www.eimele.com/you4iahealth and use the code “You4iahealth” at the checkout for an extra 5% off your first order On top of the generous subscription discount.      

Welcome to Episode 106 of The You4ia Health Podcast with Tom Simak.  This week on the show Tom and I sat down and discussed minimalistic living. A trendy word that has a much deeper meaning. Tune in to hear Tom's great tips and retell his van life experiences.    You can get in contact with Tom below: @plant.paradigm  Podcast: The Plant Paradigm Podcast   A special mention to a sponsor of the show Eimele.   My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant-based folks Eimele have formulated the essential 8 Multi-nutrient. Which features some key nutrients that plant based eaters may fall short on.   The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc    To get yours head to www.eimele.com/you4iahealth and use the code “You4iahealth” at the checkout for an extra 5% off your first order on top of the generous subscription discount.  

Welcome to episode 105 of The You4ia Health Podcast with Brad riddle. Brad has one of the most impressive fitness resumes I’ve ever seen, with over 17 years of coaching experience including stints at the elite level as well as having completed marathons, iron mans, pretty much anything that requires you to be in the hurt locker, brad has done it. But his fitness resume isn’t the most attractive thing about him… His dedication and determination to put in the work is inspiring. His mindset and relentless attitude redefines the word impossible when it comes to fitness and life. Brad is the owner of hurt locker gym in Richmond. A facility that aims to rule out the grey areas in life.   I love brads philosophy when it comes to decision making. I will let him elaborate on it more in the show but he aims to simplify decision making by having a black or white approach. You’re either in or your out and I love it!   Many of us hover in the grey area and this can create uneccesary anxiety and worry, Brad aims to help others take control of their health and wellness by simplifying thinsg to black and white! I think brads experience in the industry and ability to connect on a depper level helps him navigate throught he grey area and provide people with whatever support they need to help them get to where they want and need to be.   Brad and I take a deep dive into why the fitness industry is unfit in many ways and how you can stand out as a personal trainer/ gym owner by following a simple plan.   We discuss the role that connection, networking and relationship building play in the industry and just how you can bulletproof your mindset to get the job done.   The recipe is simple, put in the work, reap the rewards.   You can get in contact with Brad below: @bradriddle21 @hurtlockerrichmond   A special mention to a sponsor of the show Eimele.   My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant based folks Eimele have formulated the essential 8 Multi-nutrient. Which features some key nutrients that plant based eaters may fall short on.   The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc    To get yours head to www.eimele.com/you4iahealth and use the code “You4iahealth” at the checkout for an extra 5% off your first order On top of the generous subscription discount.   Happy Listening.  www.you4iahealth.com @you4iahealth on socials Happy Listening Matt

Welcome to episode 104 of The You4ia Health Podcast. This week I am joined by AFL premiership player Ben Brown.   Ben is an extremely humble man who aims to leave a positive impact on the world, extending beyond his amazing football ability.   Elaborating on that a little further, Ben is an ambassador for a number of organisations that are raising awareness for important issues such as violence against women and children, charities raising awareness for children with disability among many others. This speaks wonders of Bens character and how he is using his platform for good.   Among all of this, ben is a vegan athlete who is proving to the world that you can well and truly thrive off a plant-based diet, even as a professional athlete.   You can get in contact with Ben below: Instagram @bdbrown50   My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant based folks Eimele have formulated the essential 8 Multi-nutrient. Which features some key nutrients that plant based eaters may fall short on.   The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc    To get yours head to www.eimele.com/you4iahealth and use the code “You4iahealth” at the checkout for an extra 5% off your first order On top of the generous subscription discount.