My health and my life dramatically improved when I did these two things....

1. I cultivated the first hour of my day
2. I cultivated the last hour of my day

I stopped letting these hours of the day slip away from me and I used these times to intentionally create the results I wanted in my life.

Research has shown us the most effective habits and behaviours we should engage in at these times and so I heeded the advice and created a routine that worked for me.

In today's episode, I talk about how you can do the same in a way the aligns with YOUR goals, not mine or someone else's.

Imagine what you could cultivate in your life if you intentionally cultivated your first and last hour of the day?

DON'T FORGET TO TAKE ADVANTAGE OF THE DEAL OF A LIFETIME - GET LIFETIME ACCESS TO THE ARENA FOR JUST $197.  CLICK THE LINK BELOW.

https://www.thespearmethod.com/offers/SDMpKL23?coupon_code=THEARENA2024

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It's time to ditch the idea that willpower is the only way to conquer weight loss, especially if you're a man over the age of 40.

My personal journey exposed the limitations of brute force in weight management, and through this revelation, I've unearthed the transformative power of equanimity—a state of emotional balance. This episode explores this mindful approach, ensuring that your health and weight loss goals are not only achieved but sustained.

I also offer you nine practical strategies to help you foster equanimity and resilience, from meditation to innovative breathing techniques like the physiological sigh and the four-seven-eight method. 

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Struggling with weight can feel like an uphill battle, especially for men over 40, but what if the key to unlocking sustainable weight loss was understanding the science behind hunger and satiety? That's exactly what we're laying out in this episode—three solid strategies to conquer over-hunger and the desire for foods that sabotage your health goals. We're digging deep into the hormonal seesaw of ghrelin and leptin and revealing how you can naturally keep your appetite in check. With a candid look at why tracking progress without self-deception is vital, and how tackling weight loss plateaus with patience can lead to victory, this discussion is your first step toward a lasting transformation.

Ever consider how a good night's sleep could be your greatest ally in the fight against the scale? We're unpacking the crucial sleep macronutrients—Quantity, Quality, Regularity, and Timing (QQRT)—and their undeniable impact on your food choices and cravings. Learn why protein isn't just gym-talk but a real tool for feeling full and fuelling your metabolism, and how healthy fats aren't the enemy but an essential part of a balanced diet. As we wrap up, I challenge you to step out of your comfort zone, embrace change, and visualize the powerful outcomes awaiting on the other side. Remember, support is just a click away at thespearmethod.com, where your journey to wellness is our top priority.

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In this episode of "Man in the Arena," host Craig Spear welcomes back listeners after a hiatus and introduces the podcast's focus on helping men over 40 master their health and weight loss goals. He emphasizes the importance of consistency, drawing parallels between maintaining consistency in health habits and the story of exploration teams heading to the South Pole. The Swedish team's consistent 20-mile march each day led to success, contrasting with the UK team's variable approach.

Spear shares insights from his own experience, highlighting the need for a system and avoiding overloading with too many changes when pursuing health goals. He previews upcoming episodes on beginner weight loss strategies and emphasizes the podcast's aim to provide actionable, bite-sized information for listeners to integrate into their lives.

The episode concludes with Spear encouraging listeners to engage with the podcast, share it with others, and apply the insights gained to make positive changes in their health and wellness journey.

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Strap on your seatbelts as we take on a journey through the bloodstream with the wonders of Continuous Glucose Monitors (CGMs)— a revelation in health tech that's ignited my curiosity and may just spark yours too. 

Imagine having a window into the ebb and flow of your blood sugar levels, right at your fingertips, in real time. That's the daily reality I've embraced with my CGM, a device that's not just for diabetics but anyone curious about the body's response to food and lifestyle choices.

The landscape of glucose monitoring is vast and intricate, but I've navigated the terrain to bring you the lowdown on some heavy hitters like the Freestyle Libre II and the Dexcom G7. Whether you're tuning in from Canada or the U.S., you'll gather the info on everything from costs to prescription quirks. 

But there's more to this tech than meets the eye—beyond the numbers and graphs lies the ability to decode your body's cryptic messages on how it handles that slice of pizza versus a kale salad. It's these nuances that have transformed not just my relationship with food, but also how I sculpt my body and energy levels.

Now, before you race to get your hands on a CGM, let's pump the brakes and consider a few road signs. These tools are potent, but they're not one-size-fits-all, and jumping in unprepared can leave you lost in a sea of data. I'll share my roadmap for when and how to integrate a CGM into your health regimen, ensuring you're well-equipped to make the most of this technology. 

Enjoy!

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In my coaching I see a lot of guys with a lack of self worth or a low self worth.  I hear it in their voices and it comes out in their thoughts - which then shows up in their actions and the things they do.

I believe that our level of self worth is directly related to the results we have in our lives.  From our health to our careers to our relationships, the opinions we have of ourselves greatly influence our outcomes.

So one of the best things you can do, if you have a low self worth, is to change the opinion you have of yourself.

That's what I am showing you how to do on today's episode:

1. Self Worth = The Opinion You Have of Yourself
2. The Importance of Operating from a Place of Strength
3. Developing a Practice of Enhancing Your Self Worth
4. Common Thought Errors the Lead to Low Self Worth
5. 3 Steps to Changing the Opinions You Have of Yourself
6. Quick Self Worth Hack
7. 10 Things I Do for My Own Self Care
8. The Importance of Self Compassion & Self Worth

Enjoy!

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Ever felt stuck in the "all or nothing" mindset when it comes to your health and fitness?

Of course you have!  We all have!  But there is a better way that allows you to always stay in connection with your goal.

This episode is a game-changer for men over 40, as we discuss 'The Program' and the importance of getting 'dialled in' - how to craft your own dial, so that you can steer away from all or nothing thinking that often causes you to lose traction with your goals.

In this episode...

1. I'll guide you through setting attainable objectives and tracking your progress without feeling overwhelmed.
2. How to reframe the all or nothing switch to a more supportive dial
a three-notch dial system
3. Next steps to implement this easy but powerful tool

Enjoy!

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1. How I coach myself on a regular basis
2. How self coaching has helped me and can help you
3. 3 Steps to build your own practice

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If we all ate in a MINDFUL way at each meal and listened to our body's natural hunger cues, none of us would be overweight.

Chances are you couldn't tell me whether you overate or not at your last meal and that's a problem.

We're constantly distracted by our devices and we live fast paced lives.  How often you do sit down to a meal and eat with intention, presence and consciousness?

The good news is it's possible to tap into mindful eating and the benefits are MASSIVE!

I not only talk about the importance of Mindful Eating on today's episode, but I also cover:

1. The Benefits of Mindful Eating (based on a study done at Utah State university)
2. 12 Different Strategies for Incorporating Mindful Eating
3. 7 Questions to Ask Yourself at Your Next Meal to Boost Mindful Eating

If you want to lose weight and improve your health, mindful eating is one step that will have a tremendous impact.  Good luck!

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I’ve been learning Spanish using Duolingo and one day something hit me. I realized that the only things between me not knowing how to speak Spanish and knowing how to speak Spanish are time and repetition.

With enough time and with enough reps I will speak Spanish.

I found this realization to be so incredibly motivating because I just have to show up, do the reps and I will achieve my goal.

That’s how simple this is.  Want to get stronger?  Give it time and do the reps.  Want to lose weight?  Give it time and do reps.

In today’s episode of Man in the Arena - I dive deeper into this realization and offer up:

1. The psychology and neuroscience behind learning and repetition
2. How to use repetition to build better habits
3. The double-edged sword of repetition

Thanks for listening!

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