Short Sharp & Fit Podcast & Video Series by Old Bull Health for men over 50 and interesting people

Ep 40. What's in the Old Bull Training Bag?

We talk a lot about training, exercise, cardio, resistance training, and how this relates to weight, testosterone, and longevity. We asked Donny, as a personal trainer with 30 odd years experience and as head of performance for a professional NRL team for 20 odd years what he would put in. Simple, easy, useful, and that would move the dial.

Some were obvious, some were out there but all were in Donny style, practical and useful. At least the ones he wanted.

To settle things. we then did a colab and agreed on 10 key items between Jem and Donny that should go in the bag. From Donny's perspective as a personal trainer, and my perspective as an average working dad trying to stay healthy and in shape.
 
So here are the 10 things we would recommend going into the Old Bull Training Bag. Things that will get you started and keep you going when it comes to your training and health journey.

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

How are we trying to help?

Please can you:

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

Ep 39 Can reducing or restricting your calorie intake help you live longer?

A calorie is a unit of measurement, a unit of energy. Best described as how much energy your body could get from eating it.

The CALERIE trial was done over 2 years to consider the effect of long-term calorie restriction on aging. Included 220 healthy men and women. Biological aging was determined by blood markers drawn prior to, during, and after the experiment.

Find out if, and how much biological aging changed. 

Links
NCBI - CALERIE Trial
Calorie-restricted diet may slow aging in healthy adults - NBC News
Effect of long-term caloric restriction on DNA methylation - Nature Aging

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

How are we trying to help?

Please can you:

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 38 Weight Management

We have a number of podcasts on weight loss. "I lost 15kg in 10 weeks" and "Summer Body Construction" and is on weight management. How to manage your weight and keep weight off. Tips and tricks from research. It takes work, it takes sacrifice and even being hungry.

Clever strategies to avoid that drift into the fast food outlet on the way home. Managing your weight is an "active" not "passive" effort, at least to start and it all becomes a normal, healthy way of life.

Exercise alone is also not enough! Exercise might burn 30% of your daily calories. Remember, your diet is 100% of your daily calories. You cannot outrun bad nutrition. Be conscious of what you are eating, and how much.  In Australia, 75% of men and 60% of women have too much body fat. This is relevant to many of us.

Learn about energy balance, eating environments, and behaviours that may need to be modified. Learn from American, Canadian, and Australian research and guidelines. Find out if breakfast is in fact the meal to eat like a king. Listen to a talk on how to make a plan to measure and manage weight, and stay healthy. This could just be the podcast that saves or changes your life.

Links
Weight loss and weight management strategies
Emerging insights in weight management and prevention: Implications for practice and research
Weight Loss and Weight management
Vic Gov - Weight Loss, a Healthy Approach

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

How are we trying to help?

Please can you:

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 37 Coach and mentor yourself

Coaching and mentoring are powerful tools that can positively impact personal and professional development. 

Coaching involves a structured process of supporting individuals in achieving their goals, enhancing their skills, and overcoming challenges. The coach acts as a guide, helping individuals identify their strengths, weaknesses, and areas for improvement. Through active listening, asking thought-provoking questions, and providing constructive feedback, coaches empower individuals to tap into their potential and unlock new possibilities.

Mentoring is a relationship-based approach where a more experienced person, the mentor, shares their knowledge, insights, and expertise with a less experienced individual, the mentee. Mentoring goes beyond skill development; it encompasses personal growth, career guidance, and fostering a supportive connection. Mentors provide guidance, advice, and encouragement, offering a safe space for mentees to explore their aspirations, navigate challenges, and gain valuable perspectives.

Both coaching and mentoring offer unique benefits. Coaching fosters self-awareness, goal clarity, and accountability, enabling individuals to drive their own development. It encourages individuals to explore new ideas, challenge limiting beliefs, and take proactive steps toward growth. Mentoring also nurtures a sense of belonging, professional identity, and network building. Mentees benefit from the wisdom and experience of their mentors, gaining insights into various aspects of their field and expanding their horizons.

Whether in sports, business, education, or personal development, coaching, and mentoring play pivotal roles in unlocking potential and facilitating growth. They create environments conducive to learning, empowerment, and achievement. Through their tailored approaches, coaches and mentors inspire individuals to reach new heights, realise ambitions, and become the best versions of themselves.

Hear tips and processes from a professional coach in this podcast.

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

How are we trying to help?

Please can you:

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 36 Help and strategies to help manage stress

From research projects, people lack stress management skills and stress is only going one way. 

Donny shares his insights on managing high-performing athletes and the stresses they endured at a professional level and who tended to manage stress better. Jem shares his insights on people and how to create environments they can excel in.

In this episode, we cover:

Please see the links below to research studies and other websites reviewed for more information. 

Links
Study of students - stress management skills
Study of students 2- Understanding stress
CDC - Stress management techniques
Webmd -Tips to manage stress

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

How are we trying to help?

Please can you:

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 35 Donny shares his highly secret and sought-after workout secrets

We have opened Pandora's box. We got Donny to share his workout secrets. 
Donny has been training people to better fitness for 32 years, of which 20 were at a professional level in the NRL. Donny still trains selective clients today and in this podcast talks about structure, motivation and training.

No links today. All in Donny's head.

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

How are we trying to help?

Please can you:

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 34 Porn. You are not too old to Live and Learn

The $97bn movie industry nobody is watching? Porn makes more money than Major League Baseball, NFL, and NBA in the US combined. Porn sites get more visitors than Netflix, Amazon, and Twitter combined.

In this episode, we cover:

Please see the links below to research studies and other websites reviewed for more information. 

Links
Facts about Porn
ABC - Women watching porn think it's normal. It's not.
Pornhub - 2022 year in review
Effects of Pornography on Relationships
Tedx: Gary Wilson - Internet Porn

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

How are we trying to help?

Please can you:

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 33 Stress, Understand it. Manage it. Live longer.

All the research and stats on stress as well as a practical lens from first-hand experience around stress. Managing stress may just save your life and will give you a better quality of life for sure.

Stress impacts the body in many ways. It is a natural reaction or response in the human body, but prolonged stress and getting stressed over things we cannot control have health implications.  Stress can manifest itself in a number of ways, from an upset tummy, anger, insomnia, and headaches to substance abuse, weight gain and poor eating habits.

In this episode, we cover:

Please see the links below to research studies and other websites reviewed for more information. 

Links
Chronic stress and your health
Food selection under stress
WHO - Stress QandA

Ways stress can affect your body

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

How are we trying to help?

Please can you:

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 32 We were born to RUN. You can too...

This might not be the news you wanted to hear, or you may know it already, but humans were born to run. Or were they?
Many live to run and others run to live. Others just don't run. But running is most likely the simplest, cheapest, and best bang for buck from a calorie usage perspective you will find. You already know how to run, and do not need much to do it.

In this episode, we cover:

Please see the links below to research studies and other websites reviewed for more information. 

Links
Are humans designed to be endurance runners
The Positive Effects of Running on Mental Health

Running and jogging - health benefits

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

How are we trying to help?

Please can you:

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

Testosterone and Supplements - Part IV of the mini-series

This is part III of our Testosterone Mini Series given how successful our initial podcast on Testosterone has been to date. Episode 10 if you missed it. You cannot cover testosterone without talking about supplements but this can be controversial and is tricky to ensure we don't give health advice and also to ensure we don't make statements or claims around supplements which may not be proven or clear. But there are supplements out there. So here goes. Listen, evaluate, all the links are in the show notes for you to read and see where we got our information.

In this episode, we cover the following:

Please see links below to research studies and other websites reviewed for more information. 

Links
‘Testosterone Boosting’ Supplements Composition and Claims Are not Supported by the Academic Literature
Effect of vitamin D supplementation on testosterone levels in men
The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc
Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion
A 6-month, double-blind, placebo-controlled, randomized trial to evaluate the effect of Eurycoma longifolia (Tongkat Ali) and concurrent training on erectile function and testosterone levels in androgen deficiency of aging males (ADAM)
Eurycoma longifolia Jack in managing idiopathic male infertility
Safety of Eurycoma longifolia (Tongkat Ali) root extract as a novel food pursuant to Regulation (EU
Ginger and Testosterone
An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study
Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review
Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study
A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults
Effects of Roselle and Ginger on cisplatin-induced reproductive toxicity in rats

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

How are we trying to help?

Please can you:

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.