In this episode we have another wonderful guest!
A man who was born in Ghana, then went to Starehe Boy’s school in Kenya and now lives in the UK.
Who went from lifting concrete weights in Nairobi to competing against bodybuilding legends like Kai Greene, Phil Heath and Ronnie Coleman.
This man is Eddie Abbew.
IFFP Pro, family man, gym owner and qualified nurse.
Eddie takes us through growing up in Kenya, what got him into bodybuilding, his bodybuilding career, his views on bodybuilding now and the life he has built for himself and being a gym owner.

We sincerely apologise for the dodgy internet and hope it doesn't detract from the episode too much.

SEASON 4 EPISODE 9

INTERVIEW WITH IFBB PRO EDDIE ABBEW

In this episode we go through two real case studies.

Two ladies sent in their nutrition and training history and current goals.
We go through in detail and give advice on how we would each coach them for their training and nutrition.

We hope you find this useful and can apply some of the training and nutrition advice to your goals.

SEASON 4 EPISODE 11

TRAINING & NUTRITION CASE STUDIES

Today on the Bodcast we have Feldenkrais practitioner Moyra Earnshaw.

Moyra is Clea's mum and she grew up in Kenya and has always been interested in some form of awareness through movement.
She spent four years in Vienna learning to be a Feldenkrais practitioner.

Feldenkrais is an incredible method and Moyra takes us through its history, what it actually is and how does it apply to YOU.

Sound intriguing?
It really is.
We hope you enjoy this episode as much as we enjoyed talking with Moyra.

If you want to find out more about Feldenkrais or have a session with Moyra send her a DM on @feldenkraismoyra.

SEASON 5 EPISODE 2

WHAT IS FELDENKRAIS? WITH MOYRA EARNSHAW

Welcome to another episode of the Bodcast!

With warmer weather around the corner in the northern hemisphere, this time of year sees a lot of extreme diets and training for summer body goals.

To help guide you through this we wanted to take this episode back to the basics! 
We go through the basics in both training and nutrition.
How to set yourself up for sustainable fat loss.
How to train for fat loss.
Should women bulk?
The importance of sleep and recovery.
And a whole lot more.

So get comfortable and join us in another information packed episode.

SEASON 5 EPISODE 3

BACK TO BASICS! FAT LOSS TIPS, SHOULD WOMEN BULK AND MORE.

Welcome to another episode of the Bodcast.

Today we delve into the topic of CARDIO.
What is cardio?
Why is it beneficial?

We go into some of the science of the three energy systems our body uses.
Understanding the basic of these systems help you understand the different types of cardio and why you would do them.

Which takes us into the different types of cardio and how you would use them for your goals!

We then look at how cardio is often mis-used either by over doing it or doing the wrong type for your goals or not doing it from fear of losing gains.

We hope you enjoy it!

SEASON 5 EPISODE 5

CARDIO OR CARDI-NO? ALL ABOUT CARDIO.

In this episode we are joined by the esteemed Dr Dean St Mart to unlock the science of sleep.

Dr Dean is a competitive bodybuilder, holder of seriously impressive qualifications in organic chemistry and is passionate about applying functional medicine to improve the health of athletes. He is well known in the fitness industry as a pharmacologist and has his own supplement line.

Dr Dean takes us into the biochemistry of sleep and whilst it does get a bit sciencey it is absolutely fascinating.

He talks about the circadian rhythm and the stages of sleep and what causes them.
Why each stage is important.
The effects of caffeine on sleep.
Supplementation and nutrition for sleep.
Sleep and shift work.
Sleep tech- useful or not.

The ultimate take home- which is something we always talk about- is to understand the fundamentals of sleep. Once you understand the basics it makes sense how you can utilise nutrition and supplementation to support your sleep.

If you want to find out more on Dr Dean head over to his Instagram
@deanstm

SEASON 5 EPISODE 6

UNLOCK THE SCIENCE OF SLEEP WITH DR DEAN

Welcome to the carbohydrate episode!

Today we discuss all things carbs:
What they are.
Why they are important.
How the body uses them.
Carbs vs Fats for fuel.
Do carbs make you fat?
Carbs for performance and aesthetics.

We hope by understanding the basics about carbs you can see how important they are and how to apply them to your life and goals.

Season 5 Episode 9

THE CARBOHYDRATE EPISODE

Welcome to the final episode of Season 5!
In this grand finale we have a general catch up and get into detail on some topics.
We discuss:
Andy’s prep update and when and how to incorporate refeeds and diet breaks.
Leon’s new training programme- why is he doing metabolic conditioning?
Clea’s fat loss phase 2 update and the importance of not always dieting.
We also re-iterate the importance of spending more time OUT of a deficit than in one.
How to track calories and macros in a flexible way.
And as always, we discuss how important mastering the BASICS are.

We truly hope you have enjoyed and found this Season informative.

SEASON 5 EPISODE 12

REFEEDS, DIET BREAKS, METABOLIC CONDITIONING & HOW TO TRACK MACROS FLEXIBLY.

Welcome to the mindset episode.

We believe the mental aspect of your health and fitness journey is just as important, if not more important than the physical.

In this episode we discuss:

Creating routines and habits so that health and fitness fits into your lifestyle.

Changing your attitude and beliefs around health and fitness. Rather than seeing it as a punishment see it as a choice and honour to look after your health.

How an all or nothing mindset is a form of self-sabotage.

Giving yourself grace.

Learning to work with your body and create a mindset of success.

As always, we hope you enjoy and find nuggets of wisdom in this episode.

SEASON 6 EPISODE 3

THE MINDSET EPISODE.

Don't let the word 'beginner' put you off listening. Many people who think they are experienced are not and everyone can use being open to advice.

In this episode we take you through how to set up your training and nutrition as a beginner.

We discuss common mistakes to avoid.
The importance of educating yourself on the basics.
How to set up your training and focusing on mastering form.
How to set up your nutrition and focus on mastering sound and sustainable habits.
How to go about scaling up your training and nutrition as you become more advanced.

Here are some of our favourite professionals to make sure you are following as they have a wealth of knowledge on Instagram, podcasts, youtube and apps:
Layne Norton @biolayne
Joe Bennet @hypertrophycoach
Holly Baxter @hollybaxter
Eugene Teo @eugeneteo
Jordan Peters @trainedbyjp
Kassem Hanson @coach_kassem
Andrew Coates @andrewcoatesfitness
Scott Stevenson @fortitude_training
Mike Israetel @rpdmike
Joe DeFranco @defrancoesgym
Jason and Lauren Pak @jasonandlaurenpak
Jeff Nippard @jeffnippard
Sohee Lee @soheefit

SEASON 6 EPISODE 4

How to educate yourself and set up your training & nutrition as a beginner.

Welcome to Episode 6 of the Bodcast.

In this episode we are joined by Dr Emilia Thompson.

Emilia is a registered nutritionist, educator, lecturer, PhD holder and bikini competitor.
She is also an online nutrition consultant, working with a team of coaches to help people improve their health, body composition and relationship with food.

We have been looking forward for weeks to having Emilia on and we hope you enjoy the conversation.
We discuss:
Emilia’s background and how she got to where she is now.
Her thoughts on disordered eating and intuitive eating.
Is there a place for dieting and calorie counting?
What is mindful eating?
Bodybuilding, social media and body image.

You can follow Emilia on Instagram @emiliathompsonphd
And work with her, read her articles and listen to her podcast by clicking the link in her bio.

SEASON 6 EPISODE 6

Diet culture, disordered eating, mindful eating & self-compassion with Dr Emilia Thompson.

Welcome to Episode 7 of the Bodcast.

In this episode we are joined by Wallace Ragu.
Wallace is well known Kenyan bodybuilder and owner of Hood gym in Nairobi. He is a man of many talents and even makes his own gym equipment!

Join us in the discussion as Wallace takes us through his extraordinary story of how he got into bodybuilding and owning his own gym.
He has overcome many hardships including losing his gym and home to a fire, then building them up from scratch.
He talks us through his training and nutrition, bodybuilding competitions and whether he will be competing again soon.

Follow Wallace on Instagram @hood_gym and if you are in Nairobi- head there for an intense workout.

SEASON 6 EPISODE 7

INTERVIEW WITH WALLACE RAGU: KENYAN BODYBUILDER, GYM OWNER & JACK OF ALL TRADES.

Welcome to Episode 9 of the Bodcast.

Today we are truly honoured to be joined by Dr. Scott Stevenson.

Scott is well known in the bodybuilding world with over 30 years of experience in the gym and twenty plus years as a personal trainer and in online coaching.

Not only is Scott a bodybuilder, but holds a PhD, is a licensed acupuncturist, educator, and lover of dogs!

In this episode we cover:
Scott’s background and how he came up with his training programme/ style called Fortitude training.
The basics of Fortitude and how to use it.
The importance of longevity and enjoyment in one’s training.
Scott’s take on Nutrient timing.

We really hope you enjoy this Episode and if you want to learn more about Scott head over to his IG profile:
@fortitude-training

Click on the link his bio and you can access his Fortitude training ebook, his ‘Be your own bodybuilding coach’ book and all his articles and podcasts!

SEASON 6 EPISODE 9

INTERVIEW WITH DR.SCOTT STEVENSON ON FORTITUDE TRAINING, NUTRIENT TIMING & MORE.

Welcome to Season 7 episode 2.

As we discussed last week on the podcast, we want to go more into depth on the topic of blood glucose and why we recommend monitoring it.

What is blood glucose and insulin? 
What is insulin resistance and the health consequences?
Why should you even care about it?
How our modern-day living affects blood glucose.
Why we recommend tracking blood glucose for bodybuilders and general population.
How to measure your blood glucose and what ranges are normal.
Everyday tips to help improve blood glucose.
Supplements that help with blood glucose.

If you have any questions on the topic, don’t hesitate to reach out to any of us.

SEASON 7 EPISODE 2

WHAT IS BLOOD GLUCOSE & WHY IS IT SO IMPORTANT?

Welcome to the Coach’s Q&A episode.

We answer:

1)	How to make sure you clients are tracking their meals and training.

2)	How to deal with clients whose goal is fat loss, but they aren’t seeing progress.

3)	What’s the best split for beginners.

4)	What advice we would give to PTs approaching potential clients.

We hope you find this episode useful.

Season 7 Episode 5

The Coach's Q&A

Welcome to episode 7 of the Bodcast.

In this episode we welcome back Specialist Pelvic Floor Physiotherapist Sarah Peacock.

We first had Sarah on the podcast back in 2020 discussing the importance of the pelvic floor.

This time we are going into incontinence and prolapse.
These are issues that effect so many women, yet they go un-talked about and ignored.

So many women live with these feeling helpless, lost and frustrated, unable to do the things they used to love like weight training and running.

Sarah talks us through what incontinence and prolapse mean and the different types.

She discusses the signs and symptoms and who you can reach out to help diagnose you.

We discuss how there are so many things you can do, working with a pelvic floor physiotherapist that will enable you to get back to the activities you love doing and have stopped out of fear.

Sadly the status for women with incontinence or prolapse is either to get on with it or go for surgery.

Sarah talks about how this is just not true and the importance of spreading awareness about these topics.

We hope you find this podcast as interesting and useful as we did!

You can find Sarah on IG @sarahlouisepeacock
She also does virtual consultations if you are not able to see her in person.

Season 8 Episode 7

Prolapse & incontinence with specialist pelvic floor physiotherapist Sarah Peacock.

Welcome to episode 8 of the Bodcast.

In this episode we are talking all about bloodwork.

Why you should consider getting it.
What types of tests to order and where.

Then we go into some of our individual bloodwork to show you how useful it can be to making changes to optimise your health.

We talk through cholesterol, sex hormones, liver function, thyroid and more!

If you are interested in getting your bloodwork done don’t hesitate to contact any of us for more details.

SEASON 8 EPISODE 8

ALL ABOUT BLOODWORK

Welcome to episode 7.

In this episode we discuss how you can optimize your training, lifestyle, nutrition and supplements on a budget!

Training: we discuss what we would recommend investing in equipment wise if training at home, how to use social media to effectively to learn about programming and training and what to look for
in a gym.

Nutrition: we emphasize the importance of getting the basics right here! How to bulk shop and prepare food to save money and how to get in enough protein on a budget.

Lifestyle: we talk about what we would recommend investing your money in (like a good freezer), what to spend it on and what not to waste your money on!

Supplements: please listen to our previous episode on supplements to learn what we think about them, what to take and what not to waste your money on.

Our main message here is that you don’t have to spend a huge amount of money to be strong and healthy. More often than not you don’t need a trendy fitness gadget or app or an expensive
supplement; you would be better spending your money on nailing the basics.

We hope you find this useful!

FITNESS, NUTRITION AND LIFESTYLE ON A BUDGET

Welcome to episode 9.

In this episode we take you through the basics of your thyroid.
Women are 5-8 times more likely than men to suffer from a thyroid disorder- so this is an important
topic to understand.

We discuss:
What the thyroid is.
The main hormones involved.
Signs and symptoms of thyroid disorders like hypo &amp; hyperthyroidism and autoimmune diseases like
Hashimoto’s and Grave’s.
How to go about getting a full thyroid panel run.
How the thyroid is connected to other systems like your adrenals, gut, liver and sex hormones.
How to support your thyroid.

We hope you find this useful!

UNDERSTANDING YOUR THYROID.

Welcome to episode 10.

In this episode we have a general catch up, but with a focus on pregnancy.

Clea is currently 10 weeks pregnant and shares her experience so far including how she is dealing with her Hashimoto’s thyroiditis. She shares her training, nutrition, supplements, and mindset.

We all discuss the important of resistance training and cardio during pregnancy.

What modifications to make to training in Trimester 1.
The benefits of working with a team- doula, pelvic floor physio etc.
The gents give their perspective and story on pregnancy.
We also discuss Andy and Leon’s current training and nutrition.

We hope you find this useful!

TRAINING, NUTRTITION AND MINDSET DURING TRIMESTER 1 AND A GENERAL CATCH UP.

Welcome to episode 11.

In this episode we discuss how to train your back effectively.
We go through the main muscles of the back.

Our favorite exercises to train each of them.

How to program training your back, both in terms of training splits (push, pull, legs/ full body/upper, lower) and exercise order and selection.

We hope you find this useful!

HOW TO TRAIN YOUR BACK EFFECTIVELY -  ANATOMY AND EXERCISE SELECTION AND TRAINING SPLITS.

Welcome to episode 12.
In this episode we discuss how to train your legs effectively.
We go through the main muscles of the legs.
Our favourite exercises to train each of them.
How to programme training your lower body, both in terms of training splits (push, pull, legs/ full
body/upper, lower) and exercise order and selection.
We hope you find this useful!

HOW TO TRAIN YOUR LEGS EFFECTIVELY - ANATOMY, EXECRISE SELECTION AND TRAINING SPLITS.

Welcome to episode 3 of Season 10.

In this episode we discuss eating for hormonal health! We talk about the hormone hierarchy and the importance of managing your insulin and cortisol.

These two hormones, when out of balance can cause issues with other hormones such as your thyroid and sex hormones.

We discuss how you can go about eating to manage your blood sugar and what nutrients your adrenals thrive on!

We then get into focusing on balanced, consistent meals with a big focus on protein and how to get in enough.

We also discuss fats and cholesterol (a highly misunderstood topic) and what foods you can focus on and why they support our hormones.

Finally, we talk about more specific nutrients that help support our hormones, especially thyroid and sex hormones.

We hope you find this useful!

EATING FOR HORMONAL HEALTH.

Welcome to episode 4 of Season 10.

In this episode we discuss Andy’s MRI results for his knees.
He will most probably be getting one full replacement knee and a partial one. He talks us through this process and recovery timelines.

We talk about the importance of good nutrition and training to help with the recovery post-surgery. We give some specific tips.

We also compare surgery to giving birth and how the same applies, good nutrition, resistance, and cardio training help so much with recovery.

As always, we emphasize the importance of being proactive with your training, physiotherapy etc for longevity and the power of training and nutrition for longevity too.

We hope you find this useful.

CATCH UP: ANDY'S MRI RESULTS, TRAINING AND MOTIVATION FOR SURGERY AND MORE!

Welcome to episode 5 of Season 10.

In this episode we discuss how to train you shoulders, chest and arms effectively.

We go through:
1. Exercise selection for each body part.
2. Volume, frequency, intensity.
3. Training techniques.
4. Training splits.

We hope you find this useful.

HOW TO TRAIN YOUR CHEST, SHOULDERS AND ARMS EFFECTIVELY.

Welcome to episode 6 of Season 10.

In this episode we discuss the most effective approach to building muscle.
We talk about how it can be easy to get so bogged down in science that you:
a) stop enjoying training and,
b) get paralysis by analysis.

Yes, science is important to understanding certain principles around training such as how muscle is built, biomechanics and programming.

However, enjoyment, what works for you (your lifestyle, your biomechanics) is also just as important.

Here are some great people in the industry to follow to learn more about blending science and real-life training:
Hypertrophy Coach.
Scott Stevenson.
John Jewett.
Coach Kassem
Jordan Peters
Stefi Cohen

We hope you find this useful.

WHAT IS THE BEST APPROACH TO BUILDING MUSCLE?

Welcome to episode 7 of Season 10.

In this episode we have more of a philosophical chat about pregnancy and parenting! With some fitness advice thrown in of course.

Clea talks about her how pregnancy is going- home birthing, training, nutrition, pregnancy tests and more. Then we all talk about birth plans and more about different types of birth.

The conversation then turns to parenting; how we were brought up, different types of parenting and challenges that Andy is currently facing as single dad to a daughter.

We hope you enjoy our conversation and find some useful bits of advice and wisdom.

A DISCUSSION ON PREGNANCY AND GOOD PARENTING.

Welcome to episode 8 of Season 10.

In this episode we discuss the impact of alcohol on your health. We talk about how alcohol affects:
-Your strength and performance.
-Your body composition.
-Your hormones.

We then discuss how to go about drinking responsibly with some tips and tricks to mitigate its negative effects.

We also discuss who should definitely not be drinking alcohol e.g., if you have serious performance or aesthetic goals and/or hormonal conditions.

We hope you find this useful.

THE IMPACT OF ALCOHOL ON YOUR HEALTH.

Welcome to episode 9 of Season 10.

In this episode we start out saying the main topic is how to get back into training after a break, but we go off topic a bit with epigenetics and evolution and how it can relate to our training and nutrition.

Epigenetics is basically how your behaviours and environment can affect the ways your genes work.

These changes are reversible and don’t change your DNA sequence.
So, whilst genetics play a huge role in how your body works and how you look, there is a lot you can do through your training, nutrition and lifestyle. As the saying goes- genetics load the gun, but environment pulls the trigger.

If you want to jump ahead to our tips on getting back into training after a break go ahead and jump
to about 30 mins into the episode.

We hope you find this useful.

EPIGENETICS, EVOLUTION AND GETTING BACK INTO TRAINING AFTER A BREAK.

Welcome to episode 10 of Season 10.

In this episode we discuss birth control for men and women. For women we chat about the various kinds of birth control and their pros and cons. From hormonal birth control (the pill, patches, injections) to IUDs (intra uterine devices) to FAM (fertility awareness method).

For men we also discuss hormonal birth control and the nitty gritty behind vasectomies. Whatever you choose we want you to make an informed choice!

We hope you find this useful.

BIRTH CONTROL FOR MEN AND WOMEN - SURGICAL, NATURAL AND HORMONAL.

Welcome to episode 10 of Season 11.

In this episode we have a general catch and cover some interesting topics! We talk about the importance of sleep and whether or not naps are useful.

We discuss the downside of today’s hustle culture and the importance of having hobbies (yes, even outside the gym). Andy gives us the latest update on his knee replacement.

Clea take us through her appointment with her Pelvic Floor Physio and why she’s doing perineal massage.

We hope you find this useful.

NAPS, HUSTLE CULTURE, HOBBIES PERINEAL MASSAGE & AN UPDATE ON ANDY'S KNEE.

Welcome to the final episode of Season 10.

In this episode we cover a variety of topics!
- Blood glucose and links to Alzheimer’s and other diseases.
- Should you check your blood glucose & pressure at home?
- The importance of choosing a goal with your training & nutrition.
- Our current training programmes and updates.
- The right way to utilise EMS training.
- The impact of fatherhood on testosterone.

We really hope you have enjoyed this season and found it useful. We look forward to being back when Clea has had her baby and Andy his knee replacement.

DNA TESTING, ALZHEIMER,S AND BLOOD GLUCOSE, EMS, TESTOSTERONE AND FATHERHOOD.

In this episode we all introduce ourselves, giving our stories of how we got into the fitness industry.
Next we discuss our take on the current state of the health and fitness industry in Kenya.

We talk about what makes a good Personal Trainer and Gyms and how to go about finding both.

We briefly touched on making health and fitness into a sustainable lifestyle, especially coming into the New Year.

THE BODCAST - EPISODE 1

INTRODUCTION TO THE BODCAST

In this episode we discuss the fundamentals of hypertrophy; what it actually is and how to achieve it.  A big emphasis is on the importance of understanding these principles to apply to one's own training, programming and goals.

Andy takes us through hypertrophy on the cellular level; the biological processes that take place to grow muscle.

We then go into the main three mechanisms of hypertrophy:
Mechanical tension.
Metabolic stress.
Muscle damage.

We emphasise the importance of the first two.
Progressive overload is broken down and we talk about intensity and volume.

Throughout we stress the importance of RECOVERY and how it can seem counter-intuitive to hypertrophy.

Everyone is different, not just our genetic potential for hypertrophy, but our ability to adapt and to respond to different training stimuli.

By understanding all the above, we hope that after listening to this you can view your own training in a different and more effective light.

THE BODCAST SSN 2 - EP. 2

UNDERSTANDING HYPERTROPHY

In this Episode we delve deeper into recovery and the importance of sleep. We have touched on the topic of recovery in earlier episodes, but now we get into the science of sleep and stress.

We take you into the world of circadian rhythms and what happens when the circadian clock is out of sync.

We go into detail why sleep is so important and what happens when you don't get enough sleep.

In terms of training and achieving goals we discuss how the one thing that could be letting you down is your recovery!

Stress is so interlinked with sleep and recovery, we go into the role o Cortisol and what happens when we live in an chronic state of stress.

In this modern world sleep is being seriously compromised by technology, stress, diet and social drug use.

We end with some strategies and apps you can use to help prioritise recovery, track your sleep and balance your circadian rhythm.

The sleep app we recommend, which is free: Sleep Cycle.

THE BODCAST SSN 2 - EPISODE 7

SLEEP, RECOVERY & STRESS

THE SCIENCE BEHIND SLEEP & PERFORMANCE

DISCLAIMER: We are not promoting the use of Anabolics or any other performance enhancing drugs. Neither are we Doctors, Endocrinologists or specialists. This episode is purely general knowledge and for your entertainment.

With that said- this episode takes us into an introduction of Anabolics.
What they are, what they do, who takes them and why, the pros and cons and some common sense advice to anyone taking them, or thinking about taking them.

We feel this topic is very hush hush here in Kenya and needs to be talked about.
Taking Anabolics is a very personal choice and we hope, through this podcast to raise awareness and give people the knowledge to make INFORMED choices.

Thanks for listening!

THE BODCAST SSN 2 - EPISODE 8

AN ANABOLIC DISCUSSION: A SHORT DISCUSSION ON PERFORMANCE ENHANCEMENT DRUGS IN SPORTS & BODYBUILDING

In this episode we are joined by our good friend Olivia Robertson to discuss fascia, mobility and flexibility.

Olivia is a Personal Trainer, Nutritionist, Mindset Specialist and Licensed Massage Therapist who migrates between Kenya and the USA.

We start by getting into the fascinating topic of fascia!
Olivia takes us through what it is, the various methods and people who have influenced her training about fascia, why it's important and our growing awareness of all the incredible things it does.

Once we know a bit more about fascia it takes us into the topic of mobility and flexibility. Olivia tells us the difference between the two, why they are important and how to incorporate them into your training.

Our last topic covers massage therapy- what it is, what to look for in a good massage therapist and why massage therapy is an important tool in your health and fitness journey.

We finish up with some questions about the use of foam rolling and thera -guns and whether or not they are beneficial in your routine.

If you want to find out more on these topics, head over to Instagram and give Olivia a follow or check out her website:
@kenyakimong
www.uplevelke.squarespace.com

THE BODCAST KENYA -  SSN 3 EPISODE 2

TALKING FASCIA, MOBILITY AND FLEXIBILITY WITH OLIVIA ROBERTSON

In this episode we are joined by Dr. Gabrielle Fundaro to discuss 'Gut Health' and the gut microbiome.

We have been looking forward to having Gabrielle on the podcast for weeks! If you look Dr. Gabrielle up you will soon discover her impressive list of education, credentials and experience. From a PhD to powerlifting, bodybuilding, nature and dog lover.
Her taking the time from her busy schedule to talk with us on the Bodcast was so appreciated.

Gut Health has been a very trendy topic and there is so much mis-information, vague information, changing information and misconceptions out there.

Dr. Gabrielle helps take us through separating fact from myth and going deeper into this fascinating topic.

We discuss:

What exactly is 'Gut Health?'
What is the gut microbiome?
How the microbiome is effected very early on from birth and maybe in utero.
The importance of early childhood diet on the microbiome.
The importance of fibre and eating a variety of plants.
Probiotics vs prebiotics.
Recommended fibre intakes.
The effect of fad diets on the microbiome.
The effects of antibiotics on the microbiome.
Are artificial sugars bad for the microbiome?

And more!
We absolutely loved talking with Dr. Gabrielle and we hope you enjoy this information packed episode.

THE BODCAST SSN 3 -EP 8

GUT HEALTH WITH DR.GABRIELLE FUNDARO

In this episode we take a dive down the rabbit hole of building muscle! We have a quick catch up, but if you want to get straight into business, skip ahead to minute 12.

We cover:
The mechanisms of hypertrophy.
Progressive overload, periodisation and programming.
What macro, meso and microcycles are.
Nutrition and supplementation for hypertrophy.
Rest and recovery for hypertrophy.

We then answer some of the listener's questions:
1. Are you able to strength train and be on a fat loss programme?
2. Many reps with a moderate weight or few reps with a heavy weight?
3. Top exercises for hypertrophy.
4. Is it true that genetically some people can't get shredded?
5. Is it true that some people, genetically can't develop abs?

THE BODCAST KENYA - SSN 3 EP 9:

HOW TO BUILD MUSCLE

In this Episode we have a more general chat covering:

Our current Nutrition & Training strategies.
Andy is bulking.
Leon is doing a mini-cut.
Clea is on a diet break from her deficit.

We are all doing very different things nutritionally so we though this was a perfect time to go into more details on the how's and why's of our choices and why they work for our goals.

We then talk about how to train around minor injuries and niggles.
Then go into the pros and cons of TRT (testosterone replacement therapy).
Then finally we talk about vegetarian and vegan protein sources.

Some very useful nuggets of information in this episode!
We hope you enjoy.

SEASON 3  - EPISODE 11

MINI CUTS, DIET BREAKS, BULKING, TRAINING PROGRAMMES & MORE!

Our favourite Registered Dietician, Ashley Kibutha is back on the Bodcast!

In this episode we talk all about:
Food intolerances and allergies.
What they are and how to go about identifying and resolving them.
What tests for intolerances and allergies are out there and which ones are the best.
Gas and bloating- what is normal and what is not.
What is IBS and how to go about identifying and resolving it.
What are FODMAPS and how to use them.

This is such a great episode as in the world today there is a massive rise in food allergies and intolerances, self diagnosis leading to unnecessary food restrictions and loss of perspective of what is 'normal' when it comes to gastrointestinal health!
It is SO important to take the whole picture into consideration as lifestyle factors can also cause gastrointestinal distress.

We also, as usual, want to emphasise the importance of working with a professional when it comes to resolving and identifying food intolerances, allergies and IBS.

If you want to work with Ashley please DM her on Instagram:
@its.thyme_
Or email her on:
ashley.kibutha@gmail.com

Please check out the below resources in regard to IBS, FODMAPS and testing:

https://www.ibsdiets.org/fodmap-diet/fodmap-diet-chart/

https://acaai.org/resources/connect/ask-allergist/will-my-medication-affect-results-my-skin-test

SEASON 4 EPISODE 7

FOOD INTOLERANCES & ALLERGIES, IBS AND FODMAPS WITH REGISTERED DIETICIAN ASHLEY KIBUTHA

Welcome to the BodCast Kenya!
Here we discuss all things health and fitness. 
We aim to share our knowledge on training, nutrition and a healthy lifestyle through our own experience and by interviewing local and international experts in their field.
The three of us are very different and bring our own unique characters and knowledge to the podcast.
We hope to educate, empower and grow the professionalism of the industry in Kenya.
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Knowledge . Mindset . Positivity.

The Bodcast-Kenya

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