Change Wired

By Angela ShurinaBusiness Entrepreneurship Health & Fitness Mental Health Education Self-Improvement

Change Wired episodes

February 16, 2021 Better sleep, better mood, more focused and alert for work. A simple walking practice.
TUNE IN TO LEARN:
How one simple practice has transformed my days and sleep and how it can transform yours with just 10 minutes a day done at the right time.

Produced by Angela Shurina,
CERTIFIED HEALTH AND NUTRITION COACH
IG: @1000yearyoung
GET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!
Fit, Lean and Healthy Body and Mind Simplified!
best science + routines of high achievers = simple daily action steps for you!
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Text Me Your Thoughts and Ideas
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Brought to you by Angela Shurina
Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.
6 min
February 15, 2021 Trying to willpower your way to eating chips in moderation? Never gonna happen! Protein for weight loss, and when I realised OMAD wasn't working for me.
TUNE IN TO LEARN:
When I knew my OMAD wasn't working and how you know when your diet, intermittent fasting, workouts aren't working for you;
Why we'll never win a battle against a potato chip or a scoop of ice-cream;
How to eat protein to stay not hungry while losing weight.

Produced by Angela Shurina,
CERTIFIED HEALTH AND NUTRITION COACH
IG: @1000yearyoung
GET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!
Fit, Lean and Healthy Body and Mind Simplified!
best science + routines of high achievers = simple daily action steps for you!
SUBSCRIBE

Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.
23 min
February 11, 2021 Different fasts for different people and goals. What's best for me?
TUNE IN TO LEARN:
I'll walk you through a few most popular, most effective fasting protocols - best for weight loss, best for lean muscles, good for longevity, best for massive fat loss.
You'll also learn when it's better not to fast, who should try something else instead of fasting.

Produced by Angela Shurina,
CERTIFIED HEALTH AND NUTRITION COACH
IG: @1000yearyoung
GET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!
Fit, Lean and Healthy Body and Mind Simplified!
best science + routines of high achievers = simple daily action steps for you!
SUBSCRIBE
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.
32 min
February 10, 2021 How do you know if intermittent fasting is for you? Should you do it?
TUNE IN TO LEARN:
2 questions to answer before starting intermittent fasting;
How to use intermittent fasting for results and progress - how you know when it's working;
When you know the fasting protocol you chose isn't working for you.

Produced by Angela Shurina,
CERTIFIED HEALTH AND NUTRITION COACH
IG: @1000yearyoung
GET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!
Fit, Lean and Healthy Body and Mind Simplified!
best science + routines of high achievers = simple daily action steps for you!
SUBSCRIBE
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.
20 min
February 09, 2021 Exercise for people who value time with Dr Martin Gibala: the science of High Intensity Interval Training (HIIT) for more health, better fitness, athletic performance and better looks.
In our chat you’ll learn about:
What is high intensity interval training? How is it different from traditional kind of training? Different from long same-pace cardio?
Exercise “snacks”, that take 10 or less minutes, can make all the difference – we don’t need to train for hours to get a lot of positive health and fitness effects of exercise. Sometimes, 10 minutes is all we have – what’s best way to use them when it comes to exercise?
Why is interval walking is better than regular walking?
Working on insulin sensitivity? HIIT might be a thing for you!
Getting fitter result of exercise is so undervalued! 10% fitter - 13% less of dying of all-cause mortality, 50% less developing cardio vascular disease…
Why high-performing pro-athletes might consider adding interval training not just mileage. What percentage of training should be HIIT VS traditional training? For pros and non-pros who have a whole other life to take care of?
Is there better training to better manage hunger levels?
Which training burns more calories? HIIT or longer cardio? In a 24-hour time period?
What’s best training to keep as much muscle mass as possible? The answer might surprise you!
Martin’s training – from interval training cardio, to weight training to exercise snacks, warm-ups and cool downs, foam rolling.

Dr Martin Gibala, BIO:
https://martingibala.com/
https://twitter.com/gibalam
FREE COURSE: "Hacking Exercise For Health. The surprising new science of fitness."
BOOK: "The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter"
Dr. Martin Gibala is a professor and the Faculty of Science Research Chair in Integrative Exercise Physiology at McMaster University. His research examines the mechanistic basis of exercise responses in humans, and associated health impacts. Dr. Gibala's science communication efforts include a bestselling book on the topic of time-efficient exercise, The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter. He also co-teaches a massive open online course, Hacking Exercise For Health. The surprising new science of fitness. Developed with McMaster colleagues, the course content can be accessed for free through the Coursera learning platform.

Produced by Angela Shurina,
CERTIFIED HEALTH AND NUTRITION COACH
IG: @1000yearyoung
GET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!
Fit, Lean and Healthy Body and Mind Simplified!
best science + routines of high achievers = simple daily action steps for you!
SUBSCRIBE
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.
57 min
February 05, 2021 Protein against Flab and Skinny-fat: tone up, muscle up, live long and prosper! Plant-based protein is worse.
TUNE IN TO LEARN:
If you want to have a toned lean look - you can't skip protein, going on some plant-based detox, especially after the age of 30.
How much protein should you eat according to science and evidence? For great body composition and long-term health, athletic body?
Why plant-based road isn't better but in fact much worse?
Protein isn't equal, grams aren't the only thing that matters - quality is equally important. Just like fats aren't create equal.

RESEARCH:
"International society of sports nutrition position stand: diets and body composition"

Produced by Angela Shurina,
CERTIFIED HEALTH AND NUTRITION COACH
IG: @1000yearyoung
GET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!
Fit, Lean and Healthy Body and Mind Simplified!
best science + routines of high achievers = simple daily action steps for you!
SUBSCRIBE
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.
16 min
February 04, 2021 💊Advanced supplementation: make your supplements work better. ☕Coffee drinkers, 🌱plant-based, into ⏰fasting - pay attention!
TUNE IN TO LEARN:
How to absorb more from our supplements - better timing, distribution, anti-nutrients;
What you need to be aware of if you are into coffee and tea, dark chocolate - iron losses;
How plant-based eating might "steal" your zinc, calcium and iron;
What's bad about intermittent fasting for our nutrient status and how to correct it with better supplementation timing.

Produced by Angela Shurina,
CERTIFIED HEALTH AND NUTRITION COACH
IG: @1000yearyoung
GET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!
Fit, Lean and Healthy Body and Mind Simplified!
best science + routines of high achievers = simple daily action steps for you!
SUBSCRIBE
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.
21 min
February 02, 2021 💊Supplements that work. Interview with Douglas Giampapa: what makes a better supplement and how HealthyCell wants to help you realize your full potential via one-of-a-kind cell nutrition technology.
In our chat you’ll learn about:
What’s new and exciting in the world of supplements?
What are some important differences between supplement brands: aren’t they all made the same?
How did HealthyCell go about creating better supplements on a mission to help you realize your full potential?
What makes some supplements better? And some at best a waste of our money?
How do we know if our body can actually absorb the supplements we take?
Why taking mega-doses of everything, taking many supplements at the same time might be a bad idea, might even be dangerous?
Targeted supplementation – the importance and benefits of good supplement formulas;
What Douglas Giampapa, the CEO of HealthyCell, is focusing on right now and why: from sleep, to meditation, to workouts.

"Reach your potential with MICROGEL™ science that delivers nutrients you can absorb, results you can measure, and an experience you'll love. "

Douglas Giampapa, the founder and CEO HealthyCell, BIO:
https://www.healthycell.com/

Douglas Giampapa is the founder and CEO of HealthyCell – the world's leading innovator of nutritional microgels – a new category of dietary supplements based on advanced food science designed to provide maximum bioavailability, enabling people to absorb nutrients into their bloodstream and then into cells, where they work to improve health.
By solving the challenges of traditional tablets, capsules, and powders, HealthyCell is changing the way people take supplements. Its MICROGEL™ supplements combine the power of maximum absorption in a great tasting, easy to swallow, convenient gel pack, offering a better way to supplement the diet with nutrients, especially for pill-averse people. HealthyCell is on a crusade to change the way millions of people globally take nutritional supplements every day, to help them reach their potential.

Produced by Angela Shurina,
CERTIFIED HEALTH AND NUTRITION COACH
IG: @1000yearyoung
GET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!
Fit, Lean and Healthy Body and Mind Simplified!
best science + routines of high achievers = simple daily action steps for you!
SUBSCRIBE
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.
42 min
January 29, 2021 Different fasts for health and weight loss. ❌🍽️The fasting trap - more isn't better.
TUNE IN TO LEARN:
What fasts you can do to lose weight without calorie counting;
Fasts for longevity, heart, brain and mental health, better blood sugar, less inflammation, better sleep, more energy and more!
16:8, 5:2, OMAD, alternate day fasting, eat stop eat, bulletproof fasting, fasting mimicking diet ... - you have a lot to choose from!

My own research and "Fast This Way" 📚new book takeaways.

Produced by Angela Shurina,
CERTIFIED HEALTH AND NUTRITION COACH
IG: @1000yearyoung
GET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!
Fit, Lean and Healthy Body and Mind Simplified!
best science + routines of high achievers = simple daily action steps for you!
SUBSCRIBE
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.
26 min
January 28, 2021 ♀️Intermittent Fasting for Women: from millennials to menopause. How to keep our hormones happy improving our health and weight.
TUNE IN TO LEARN:
Different ways to do intermittent fasting that keep female hormones happy, from every other day fasts to weekly fasts to partial and Bulletproof fasting;
Fasting at different ages;
How often should we fast?
What about carbs and fasting?
What about exercise on fasting days?

My own research and "Fast This Way" 📚new book takeaways.

Produced by Angela Shurina,
CERTIFIED HEALTH AND NUTRITION COACH
IG: @1000yearyoung
GET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!
Fit, Lean and Healthy Body and Mind Simplified!
best science + routines of high achievers = simple daily action steps for you!
SUBSCRIBE
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.
22 min

About Change Wired

From the publisher's feed

Change Wired: change in days - not in years!

If you are the kind of person who wants to explore the edges of your potential, while living your most extraordinary life, feeling,…

looking, doing your best, driven by impact beyond yourself - you'll love this pod!

Change Wired is your new favorite podcast for practical, science-based insights into personal growth and change of behavior, 𝗻𝗮𝘃𝗶𝗴𝗮𝘁𝗶𝗻𝗴 𝗵𝗲𝗮𝗹𝘁𝗵, 𝗰𝗮𝗿𝗲𝗲𝗿, 𝗹𝗶𝗳𝗲 𝗮𝗻𝗱 𝗯𝘂𝘀𝗶𝗻𝗲𝘀𝘀 𝘁𝗿𝗮𝗻𝘀𝗶𝘁𝗶𝗼𝗻𝘀, diving into tools and strategies for meaningful productivity, mindset mastery, emotional regulation, stress management, sleep optimization and creating high-performing habits to 𝗳𝗲𝗲𝗹, 𝗹𝗼𝗼𝗸, 𝘁𝗵𝗶𝗻𝗸 𝗮𝗻𝗱 𝗱𝗼 𝘆𝗼𝘂𝗿 𝗮𝗯𝘀𝗼𝗹𝘂𝘁𝗲 𝗯𝗲𝘀𝘁.

𝗛𝗼𝘀𝘁𝗲𝗱 𝗯𝘆 𝗔𝗻𝗴𝗲𝗹𝗮 𝗦𝗵𝘂𝗿𝗶𝗻𝗮, 𝗮 𝗠𝗮𝘀𝘁𝗲𝗿 𝗛𝗲𝗮𝗹𝘁𝗵, 𝗘𝘅𝗲𝗰𝘂𝘁𝗶𝘃𝗲, 𝗦𝗲𝗹𝗳-𝗔𝗰𝘁𝘂𝗮𝗹𝗶𝘇𝗮𝘁𝗶𝗼𝗻 & 𝗛𝗶𝗴𝗵-𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗖𝗼𝗮𝗰𝗵, 𝗕𝗲-𝗦𝗰𝗶 𝗙𝘂𝗲𝗹𝗲𝗱 𝘄𝗶𝘁𝗵 𝟭𝟴 𝘆𝗲𝗮𝗿𝘀 𝗼𝗳 𝗴𝗹𝗼𝗯𝗮𝗹 𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 now based in Cape Town, with her company Your Best Coaching.

Each episode breaks down science-backed tools from biology, neuroscience, psychology of change, systems thinking and behavioral science into 𝗮𝗰𝘁𝗶𝗼𝗻𝗮𝗯𝗹𝗲 𝘁𝗶𝗽𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘀𝘁𝗮𝗿𝘁 𝘂𝘀𝗶𝗻𝗴 𝘁𝗼𝗱𝗮𝘆.

Expect lively solo episodes, inspiring guests, and real-world-applicable strategies designed specifically for business owners, change agents and high performers, strivers and leaders, entrepreneurs, and growth-focused professionals 𝗲𝗮𝗴𝗲𝗿 𝘁𝗼 𝗮𝗰𝗰𝗲𝗹𝗲𝗿𝗮𝘁𝗲 𝘁𝗵𝗲𝗶𝗿 𝗲𝘃𝗼𝗹𝘂𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝗶𝗺𝗽𝗮𝗰𝘁 𝗯𝗲𝘆𝗼𝗻𝗱 𝗼𝗻𝗲𝘀𝗲𝗹𝗳.

Tune in, wire your brain for change, and get ready to transform in days - not years!