It’s September, the summer is over, schools are back, the nights are drawing in and life is going back to its familiar routine. What better time then to get your fitness – physical and mental – back on track? After all, September is the new January…

This week’s Real Health podcast is dedicated to re-establishing your fitness routine and to help you through it with some great tips and advice, I’m joined by Janet Cleary, a clinical nurse and mindfulness coach, Peter Thornton a wellness advisor with Spectrum Health, and Holly Carpenter, blogger and business woman.

For Janet, the key message is about making small changes to build strong habits. If you can spend an hour on your Instagram after all, can’t you spend five minutes on your mindfulness?

Peter says that while there’s a few common barriers such as lack of time, family life and job, the message is, no matter what the barrier, there’s always a solution.

While for Holly it’s about giving yourself a break, stop and make an effort to be kinder to yourself. ‘You have to just back yourself,’ she says. ‘If I turn on myself who have I got to back myself up?’

For more episodes, tips and advice from the show just go to:
https://www.independent.ie/podcasts/the-real-health-podcast/

If you want to contact me with your own Real Health questions, I'm @KarlHenryPT on Instagram and Twitter or [email protected].

Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.

The Real Health podcast is in association with Laya Healthcare.

See omnystudio.com/listener for privacy information.

This week’s episode is about mental health but it’s also a raw story of dark depths, attempted suicide and the ability to overcome and deal with the thoughts inside your head.

Graham McCormack is a former MMA fighter who in recent years has been very open about his battles with anxiety, depression and mental health.

It’s perhaps the last thing you would expect to hear from a combatant in the ultra-alpha male sphere of combat sport, but I’m delighted to say that Graham joined me on the show to talk about his journey, his advice and his willingness to be open about his problems in the hope of helping others.

We need more people like Graham McCormack willing to talk frankly and honestly about their battles so that we can raise the growing issue of mental health in Ireland.

If you have been affected by any of the issues in this interview, please contact the Samaritans helpline 116 123, Aware helpline 1800 80 48 48 or Pieta House on 1800 247 247.

For more episodes, tips and advice from the show just go to:
www.independent.ie/podcasts/the-re…health-podcast/

If you want to contact me with your own Real Health questions, I'm @KarlHenryPT on Instagram and Twitter or [email protected].

Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.

The Real Health podcast is in association with Laya Healthcare.

See omnystudio.com/listener for privacy information.

Sleep is an area we don’t pay enough attention to yet it’s when our body recovers the most and it is vital for our mental and physical health. It is one of the most neglected areas of health but one of the most important.

For this week's episode I give you my top 10 tips for sleep optimisation that you can put into practise starting today.

From your sleep environment to eating, and movement to visualisation, these are simple and easy to implement habits that work and not only will your sleeping improve but so will every other part of your life too.

Let me know how you get on and any other tips you have and want to share with the Real Health listeners - I'm @KarlHenryPT on Instagram and Twitter and [email protected].

For more episodes and information from the Real Health podcast you can visit the show page at:
https://www.independent.ie/podcasts/the-real-health-podcast/

The Real Health podcast is in association with Laya Healthcare.

** As the Real Health podcast nears its 1.5 millionth listener, I've got 5 copies of my latest book, 'Karl Henry's Healthy Living Handbook', to give away. Just subscribe, rate and review the show and you could be in with a chance of winning. **

See omnystudio.com/listener for privacy information.

Nutrition and food has become a crucial component in the GAA in terms of performance and preparation and this week I wanted to find out more and to get some tips and advice from someone who is not only a nutritionist but an inter-county GAA footballer.

Mayo's Evan Regan joined me on this week's Real Health podcast to discuss all things GAA, food and nutrition.

He explains how more and more nutritionists are becoming involved, not only at county, but at club and underage level too. Significantly, it is the players who are buying into how important nutrition really is.

Evan also has some great tips for everyday use from what do to on your food shop, cooking your own food, writing a food diary, hydration and to supplement or not to supplement.

Underpinning it all is a simple but vital philosophy,
"Training or not," Evan says. "It’s all about better decision-making. What can you do consistently every day that is going to lead to bigger results and reaching your goal?"

For more episodes, tips and advice from the show just go to:
https://www.independent.ie/podcasts/the-real-health-podcast/

If you want to contact me with your own Real Health questions, I'm @KarlHenryPT on Instagram and Twitter or [email protected].

The Real Health podcast is in association with Laya Healthcare.

** As the Real Health podcast nears its 1.5 millionth listener, I've got 5 copies of my latest book, 'Karl Henry's Healthy Living Handbook', to give away. Just subscribe, rate and review the show and you could be in with a chance of winning. **

See omnystudio.com/listener for privacy information.

Steroids. It's a topic I've been wanting to cover since the Real Health first started.

Just how much is it on the increase, especially for gym users and the younger generation of men who are under pressure to look a 'certain way'? Over half a million doses of steroids are being confiscated by the Gardaí every year and it is on the rise.

To find out more, this week I’m joined by David Nolan of Synapse Performance. David is the current head of performance for the Rugby Academy Ireland and is also the head coach and educator at Synapse Performance.

David tells me anecdotal stories of steroid use, how much easier they are to buy online nowadays, why elite athletes are looking for ways to crack the system, and the long-term consequences and effects of steroid use on your body and mind.

I also want to speak to a steroid user on the Real Health podcast in the coming weeks to find out their story and why they take them, so if you'd be interested in speaking to me just get in touch. I'm @KarlHenryPT on Instagram and Twitter or [email protected].

For more episodes, tips and advice from the show just go to:
https://www.independent.ie/podcasts/the-real-health-podcast/

The Real Health podcast is in association with Laya Healthcare.

See omnystudio.com/listener for privacy information.

“It’s the biggest health problem this country has.”

These are the stark words from Professor Donal O’Shea, the HSE’s Clinical Lead on Obesity, who joins me on this week’s Real Health podcast to talk about the obesity epidemic that is affecting Ireland.

Did you know that a report by the European Commission on Obesity found that obesity levels in Ireland are far higher than the EU average? Not only that, but by 2030 Ireland could be the fattest nation in Europe, with 89% of men and 85% women being overweight?

It’s a problem of epidemic proportions unless we all do something about it, increasing awareness, helping ourselves, our friends and our kids, and Donal O’Shea is one outspoken voice on this issue who wants to see a lot more being done.

“The penny is finally dropping within government,” he tells me. “But only after the financial dawning of what this is costing.”

Donal tells me why he thinks progress has been slow so far in tackling Ireland’s obesity problem, why growing health inequality is so worrying and targeting the holy grail of health literacy leading to prevention rather than treatment.

For more episodes from the Real Health podcast don’t forget to visit the show page:
www.independent.ie/podcasts/the-re…health-podcast/

And you can get in touch with me on [email protected] and @KarlHenryPT on Instagram and Twitter.

The Real Health podcast is in association with Laya Healthcare.

See omnystudio.com/listener for privacy information.

I regularly get asked what's in my weekly food shop and what do I buy in the supermarket from people wanting advice and tips to ensure they're set up for a week of healthy eating.

This week's episode deals with just that - it's my top tips for your ten food shop essentials. It's the ten foods that are in my shopping trolley every week.

The food shop is crucial to your health, stocking up with the right foods to set you up for the week. Also important is making sure you have healthy food and snacks for your commute and at work.

Prepare and plan for success.

Listen to episode for my ten food shop essentials and let me know if you have any others to add - I'm on [email protected] and @KarlHenryPT on Instagram and Twitter.

For more episodes from the Real Health podcast don’t forget to visit the show page:
www.independent.ie/podcasts/the-re…health-podcast/

The Real Health podcast is in association with Laya Healthcare.

See omnystudio.com/listener for privacy information.

He’s the World Rugby Player of the Year, a multiple European Cup, Pro14 and Six Nations winner and Johnny Sexton joins me on this week’s Real Health podcast from the Laya City Spectacular that was recently held in Dublin’s Merrion Square.

Johnny talks to me about his down-time and off-season, as well as the return to pre-season training in preparation for what will be the biggest of years with the Rugby World Cup looming.

He’s open and honest about the difficulties of training at this time of the year and if pros like Johnny find it tough, maybe don’t be so hard on yourself when your own fitness and training don’t live up to expectations?

“I hate the fitness but I love it when I get it done,” he tells me. “You get nervous, you get butterflies, you think, ‘why do I do this?’”

Johnny also talks about his competitiveness and will to win, the importance of a work ethic and persistence, and why mindfulness is encouraged in the Irish rugby camp and is so important especially in his position.

Following on from our Brian O’Driscoll interview a few weeks ago I’m sure you’ll pick up some great insights and advice this week from one of Ireland’s top athletes.

For more episodes from the Real Health podcast don’t forget to visit the show page:
www.independent.ie/podcasts/the-re…health-podcast/

And I’m @KarlHenryPT on Twitter and Instagram and [email protected] if you want to get in touch.

The Real Health podcast is in association with Laya Healthcare.

** To celebrate our 1 millionth listener and a year of The Real Health podcast, we would love to get your feedback on the podcast and listen to your suggestions.

As a big thank you for your support, we will have some great prizes to give away including a Fitbit and signed copies of my Healthy Living Handbooks.

Winners will be selected at random from people who complete the survey.
Looking forward to many more podcasts and hearing your suggestions!

You can go to www.independent.ie/podcasts/the-re…health-podcast/ or www.surveymonkey.com/r/RealHealthSurvey **

See omnystudio.com/listener for privacy information.

It all began with a veg shop in Greystones, and what started as a simple dream has, over the last fifteen years, become an overnight success story with books, cafes, TV shows, online courses, and of course, their food products.

The Happy Pears are one of Ireland's great health and food business successes and on this week's show, Stephen and David Flynn, join me to tell me how it happened.

Their energy and positivity is infectious - 'If you embrace life, a grey manky day suddenly becomes more and you start seeing the sun coming out' - but they also go deep to talk about purpose, dealing with fame and getting a work-life balance.

Plus, listen in for their top five tips for healthy living, and only one is to do with food!

For more episodes from the Real Health podcast don’t forget to visit the show page:
www.independent.ie/podcasts/the-re…health-podcast/

And I’m @KarlHenryPT on Twitter and Instagram and [email protected] if you want to get in touch.

The Real Health podcast is in association with Laya Healthcare.

** To celebrate our 1 millionth listen and a year of The Real Health podcast, we would love to get your feedback on the podcast and listen to your suggestions.

As a big thank you for your support, we will have some great prizes to give away including a Fitbit and signed copies of my Healthy Living Handbooks.

Winners will be selected at random from people who complete the survey.

Looking forward to many more podcasts and hearing your suggestions!

You can go to www.independent.ie/podcasts/the-re…health-podcast/ or www.surveymonkey.com/r/RealHealthSurvey **

See omnystudio.com/listener for privacy information.

Gut health is everything to do with your bowel and its healthy functioning is a vital part of your daily life.

Frances Flannery, aka Your Gut Friend, is a gut health specialist and continuing our health masterclass series, she joins me on this week’s Real Health podcast.

Bloating, constipation, these are issues people don’t like to talk about, but Frances has some great professional insights and advice to make sure your gut health is functioning as it should.

You’ll find out the importance of natural foods, probiotics, food intolerance testing and the link between mental health problems and your gut.

Plus, Frances has some great tips on improvements you can make to your diet and lifestyle that will get everything moving in the right way!

For more episodes from the Real Health podcast don’t forget to visit the show page:
www.independent.ie/podcasts/the-re…health-podcast/

And I’m @KarlHenryPT on Twitter and Instagram and [email protected] if you want to get in touch.

The Real Health podcast is in association with Laya Healthcare.

** To celebrate our 1 millionth listen and a year of The Real Health podcast, we would love to get your feedback on the podcast and listen to your suggestions.

As a big thank you for your support, we will have some great prizes to give away including a Fitbit and signed copies of my Healthy Living Handbooks.

Winners will be selected at random from people who complete the survey. 

Looking forward to many more podcasts and hearing your suggestions!

You can go to www.independent.ie/podcasts/the-re…health-podcast/ or www.surveymonkey.com/r/RealHealthSurvey **

See omnystudio.com/listener for privacy information.