Boost Health

David's awesome commuter rig

This is the second part of a three part series with David Hamby, who I proclaim is the “King of Cycle Commuting”.  He has been consistently commuting to and from work nearly daily for 8 years in all seasons and conditions!  In this episode David and I discuss bike handling skills, all the most important gear for bike commuting, airhorn traffic control, and the texting police!Below are the links to resources we discuss in this episode:Dynamic Warm Up vs. Static StretchingDynamic Warm Up VideoScattante Team PCL Photochromatic EyewearBlackburn helmet mount mirrorWahoo ELEMNT bike computerCygolite Metro 850 headlightCygolite Hotshot Pro 150 USBCygolite Hotshot 100 USBAirZound air hornFiks Reflective wheel stripesBar Mitts to keep hands warm in cold temperatures700c Nokian Hakkapeliitta W106 studded snow/ice tiresPlease click the link below to your favourite podcast app to listen in.  I think you will really enjoy it!

This is the first part of a three part series with David Hamby, who I proclaim is the “King of Cycle Commuting”.  He has been consistently commuting to and from work nearly daily for 8 years in all seasons and conditions! In this first episode we discuss health benefits, environmental benefits, and some worldwide statistics of cycle commuting, why David started cycle commuting, and lessons learned and tips.Below are some of the notes and resources we discuss in this first episode:In a 2011 study in the Scandinavian Journal of Medicine and Science in Sports did a systematic review of health benefits in cycling and found that individuals who commute to work via bicycle are at lower risk for all-cause mortality and cancer in individuals who were middle-aged and older.  They also found, not surprisingly, that there is strong evidence for improved cardiovascular fitness and moderate evidence for decreased cardiovascular risk for individuals who cycle regularly.A study that came out earlier this year in the Aging Cell journal found very exciting evidence that cycling (and likely other forms of physical activity) can drastically reduce the ageing process of your immune system.  The study noted that cyclists in their 70’s and 80’s had immune systems that looked more like someone in their 20’s and because of this are more able to fight off infections and possibly even cancer!In 2017 the British Medical Journal published a massive cohort study on active commuting including bicycle commuting.  They tracked 263,450 men and women over a 5 year period that took part in regular active commuting (walking, cycling, or a combination) to work in England, Scotland, or Wales. The study found that cycle commuting was associated with a lower risk of cardiovascular disease, cancer, and all cause mortality versus non-active commuters.A 2000 study in the Archives of Internal Medicine journal found that daily bike commuters have a  40 percent lower risk for all cause mortality than non-cycle commuters Cycle Commuting Stats USThese stats according to bikeleague.org website and are based on the 2016 US Census Bureau findings. 51% cycle commuting growth from 2000-2016 nationwideTop 3 states % commute by bike:1.Oregon (2.2%) 2.Montana (1.2%) 3. Idaho (1.2%)A couple for us Kansas folks:* State of Kansas is ranked 26th and has increased the percentage of bike commuters by 10% * Lawrence, KS has 0.6% of their population bike commuting.  That is 318 out of a population of 95,355.Cycle Commuting Stats GlobalWas not able to glean any worldwide commuter data comparisons but found a few things of interest.A 2014 article on the Union Cyclist International website claims that Copenhagen, Denmark is the world’s most bike friendly city where 52% of the population cycles for their daily commute!  The city actually has an objective to have over 50% of their population commuting via bike by 2025,

This is the final part of a three part series with Pete Fisher, Founder of Nutrition Kitchen.  In this episode Pete and I discuss one arm pull-ups, helping people create their highlights reel, specialising a bit less if you are not a pro athlete, not being a guest who is hard to feed, and how he finds his balance.Below are the links and resources we discuss in the show:Nutrition Kitchen Hong KongNutrition Kitchen SingaporeAlex Viada’s Book “The Hybrid Athlete”Exeter ChiefsBOOST Health 5 Nutrition Tips for EveryoneBOOST Health Podcast Page – Ask Paul (For Q and A segment)Please click the link below to your favourite podcast app to listen in.  I think you will really enjoy it!

This is the second part of a three part series with Pete Fisher, Founder of Nutrition Kitchen.  In this episode we discuss why there aren’t many fruits in the Nutrition Kitchen meals, physical fitness and sports for kids, mental capacity to train harder, getting kids to eat healthy, and the evils of processed snack foods.Below are the links and resources we discuss in the show:David Epstein’s book: The Sports GeneNutrition Kitchen Hong KongNutrition Kitchen SingaporeExeter ChiefsBOOST Health 5 Nutrition Tips for EveryoneBOOST Health Podcast Page – Ask Paul (For Q and A segment)Please click the link below to your favourite podcast app to listen in.  I think you will really enjoy it!

This is the first part of a three part series with Pete Fisher, Founder of Nutrition Kitchen.  In this episode we discuss why he started Nutrition Kitchen, how people benefit from meal delivery service and how this is different than meal kits, differences in cooking cultures, vegetarian/plant-based/vegan options, gut health and our second brain, and probiotics.Below are the links and resources we discuss in the show:Nutrition Kitchen Hong KongNutrition Kitchen SingaporeExeter ChiefsBOOST Health 5 Nutrition Tips for EveryoneBOOST Health Full Body vs. Split Group TrainingBOOST Health Podcast Page – Ask Paul (For Q and A segment)Please click the link below to your favourite podcast app to listen in.  I think you will really enjoy it!

In this third and final episode with Jules from Unfound, we discuss the story behind the uber-comfortable Unfound socks, cycle racing, the future of Unfound and new content and features, mobility, sleep and recovery hacks, and how Jules finds his balance. Below are the links and resources we discuss in the show:UnfoundBOOST Health Article/Show on MobilityBOOST Health Article/Show on Morning Routine and HRVBOOST Health Article/Show on HRV and Listening to Your BodyPlease click the link below to your favourite podcast app to listen in.  I think you will really enjoy it!

This is Part 2 of a really excellent 3 part series on the exciting new cycling social media platform called Unfound.  Jules Doyle, the brainchild behind Unfound, joins me and we discuss how the world needs a place built for cyclists by cyclists to connect, learn from each other, and have lots of fun. In Part 2 Jules and I discuss our love of cycling and our reasons for riding, research on health benefits of cycling, bike commuting, dealing with anxiety, mindfulness, and the Photo of the Week contest on Unfound.Please click the link below to your favourite podcast app to listen in.  I think you will really enjoy it.

Here are the links that we discuss in this episode:UnfoundShow with Bo and SheelShow on Mental StrengthBicycling and Health Research:n a 2011 study in the Scandinavian Journal of Medicine and Science in Sports did a systematic review of health benefits in cycling and found that individuals who commute to work via bicycle are at lower risk for all-cause mortality and cancer in individuals who were middle-aged and older.  They also found, not surprisingly, that there is strong evidence for improved cardiovascular fitness and moderate evidence for decreased cardiovascular risk for individuals who cycle regularly.

This is Part 1 of a really excellent 3 part series on the exciting new cycling social media platform called Unfound.  Jules Doyle, the brainchild behind Unfound, joins me and we discuss how the world needs a place for built for cyclists by cyclists to connect, learn from each other, and have lots of fun.  In this first part of the series we discuss the genesis of Unfound and how it is much different than Strava.  In fact some of the key things that Strava is missing is what inspired Jules to build Unfound such as direct messaging, focus on epic rides, cycling specific news, community, and much more. We also discuss our love of cycling and our thoughts on if “cycling is the new golf” as we are hearing on the streets.  Please click the link below to your favourite podcast app to listen in.  I think you will really enjoy it.Here are the links that we discuss in this episode:UnfoundCycling is the new golf

Joel Lieginger performing a perfect pistol squat. Repulse Bay Beach, Hong Kong

This is another post where there was so much great content in the podcast it was difficult to capture in blog form.  I suggest listening to the show in your favourite podcast app below to get the full experience.  Below are notes of what we covered in the third and final part in this awesome series on mobility.

I have a special guest with me today, Mr. Joel Lieginger.  He is a very good friend of mine whom I met through the SIRs cycling club here in Hong Kong.I asked Joel to be on the show today because he has a lot of experience and perspective in a fitness discipline I have become obsessed with lately. I think adding in this discipline is a tremendous opportunity to improve my health and fitness.  Before we dig into what this new obsession of mine is, I want to tell you a little bit about Joel.Joel has lived in Hong Kong with his wife Emily and three kids Charlie, Eleanor, and Elizabeth, for the past 8 years. He works at a little company called AIA, that for those of you listening from other parts of the world, is the largest insurance company across Asia, and he has been with AIA, in numerous roles, for his full time in HK, and currently runs their third party distribution platform.

Pictured left to right: Joel Lieginger and Paul Sandburg

This is another post where there was so much great content in the podcast it was difficult to capture in blog form.  I suggest listening to the show in your favourite podcast app below to get the full experience.  Below are notes of what we covered in part 2 of this 3 part series.

I have a special guest with me today, Mr. Joel Lieginger.  He is a very good friend of mine whom I met through the SIRs cycling club here in Hong Kong.I asked Joel to be on the show today because he has a lot of experience and perspective in a fitness discipline I have become obsessed with lately. I think adding in this discipline is a tremendous opportunity to improve my health and fitness.  Before we dig into what this new obsession of mine is, I want to tell you a little bit about Joel.Joel has lived in Hong Kong with his wife Emily and three kids Charlie, Eleanor, and Elizabeth, for the past 8 years. He works at a little company called AIA, that for those of you listening from other parts of the world, is the largest insurance company across Asia, and he has been with AIA, in numerous roles, for his full time in HK, and currently runs their third party distribution platform.As for a little more on Joel’s personal background before we get into the show, Joel’s athletic background covers team and individual sports, and both organized and outdoor activities.  He grew up as many of us did playing numerous sports,