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

EP 30 Flexibility v Stretching. Know the difference.

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. Today we are talking about natural ways you can boost or maintain your testosterone levels. We drill a little deeper into some of the more conventional wisdom.

In this episode, we cover:

Keep moving, keep your range of movement. You get inflexible as you age. Movement and muscle maintenance will help retain as far as possible. Think Yoga and Pilates. Strength training. 

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

Links
Flexibility Training and Functional Ability in Older Adults: A Systematic Review
Flexibility of Older Adults Aged 55–86 Years and the Influence of Physical Activity
Why we lose flexibility with age and what to do about it
Effect of Flexibility Training Associated with Multicomponent Training on Posture and Quality of Movement in Physically Inactive Older Women: A Randomized Study
Impact of Ageing on Female Metabolic Flexibility: A Cross-Sectional Pilot Study in over-60 Active Women

The simple act of stretching

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 29 How to boost or maintain testosterone levels naturally - Part III

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. Today we are talking about natural ways you can boost or maintain your testosterone levels. We drill a little deeper into some of the more conventional wisdom.

In this episode, we cover:

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

Links
Various factors may modulate the effect of exercise on Testosterone levels in men
Effects of testosterone treatment on body fat and lean mass in obese men on a hypocaloric diet: a randomised controlled trial.
Effects of 1 week of sleep restriction on testosterone levels in young healthy men
Soy protein isolates impact on testosterone in young men
VA Govt - How to improve testosterone naturally
How to boost testosterone naturally
Physically active men v sedentary men and impact on testosterone
Association of sleep and morning testosterone in older men
Impact of cortisol on testosterone levels in men

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.

COMMENT

EP 28 Fasting: Does it work? What are the options?

Testosterone Mini Series Part III continues next week.

We all know or have heard of fasting. Now get to the bottom of it. Is it for you, and the reasons it may or may not be for you? Learn more about Fasting and weight loss.

In this episode, we cover:

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

Links
Cardiometabolic benefits of intermittent fasting
Is intermittent fasting evidence-based
SMH - Intermiitant fasting might not be all you think
The truth about intermittent fasting
Hopkins Medicine - Fasting. What it does and doesn't do
Fasting Fad or Solution

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 27 Testosterone Benefits, Symptoms of Lower Testosterone, and Aggression?

This is part II of our Testosterone Mini Series given how successful our initial podcast on Testosterone has been to date. Episode 10 if you missed it. 

In this episode, we cover:

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

Links
Effect of exercise on Testosterone levels
Testosterone - Cleveland Clinic
ScienceDirect- Prisoner Testosterone Levels
Testosterone and aggressive behaviors in Man
Benefits of Testosterone

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 26 Testosterone Moobs and More - Part I of The Testosterone Mini-Series

This is part I of our Testosterone Mini Series given how successful our initial podcast on Testosterone has been to date. Episode 10 if you missed it. 

In this episode, we cover:

The Testosterone basics to find out more about levels in men. Please see links below to research studies and other websites which were reviewed for more information on the above. 

Links
Healthdirect.gov.au Link
NCBI - Testosterone for the aging male, current evidence and recommended practice
The Edge Longevity Magazine - What are normal Testosterone Levels by Age?

Harvard Health Publishing - Testosterone What it Does and Doesn't do
Journal of Urology - What is a Normal Testosterone Lelve for Young Men...
News Medical Life Sciences - What is Testosterone?
MANUAL - Normal Testosterone Levels by Age
Healthline - What's causing my low Testosterone?

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 25 Apps in the App Store, Health Apps, and More.

How many Apps have you got? Which do you use it? 
Hear research on phone use, the number of Apps on a phone on average, and then we have the most popular Health & Fitness Apps downloaded in the App Store. This list does change regularly so be warned, literally from week to week.

How you can use these apps to your advantage, why, and practical use tips. Start your health and fitness journey with some great apps downloaded and ready to use. Find, Track, Train, Go were the key themes.

Links
The App Store
Statista

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 24 Which Sportsmen or women are the fittest?

It's not rugby league. It is also complicated. 
Stamina, speed, strategy, how do you measure who the fittest sports people are? Well, wonder no more as we have the data. Also, find out who is the least fit and where fishermen fit.

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 23 How to approach and train effectively for Cardio
Donny shares his years of experience in the approach to Cardio training. Measure it. Embrace and have fun, Choose your modality (equipment) as in what training you want to do, bike, run, etc, and then focus. What energy systems are you going to target? Is this a long or short-interval type run? Finally set some targets. This is how you maximize and get the best bang for buck from your cardio training. 

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 22 The Mighty VO2 MAX - Why and what you should know!
How to get the most out of your training. Think VO2 Max. Know how it is affected as you age? Why should you preserve it? Professional athletes know about VO2 Max. If you are training for anything or getting older, so should you. 

I ask Donny the questions. During Donny's 20 years as the performance coach in the NRL, this was key to the measurement and management of fitness. Managing peaks, exhaustion, and capability as you get more active. So what is it, what affects it and what should you know about it? From training for a triathlon, 10K run or more to how it is impacted as you age and why you should try and retain it.  It might be time to learn more about VO2 Max.

VO2 Max is impacted as you age and can be a key marker of health. Also, find out what the average VO2Max range is for your age. 

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: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner

How are we trying to help?

• Laughter is great medicine, we hope we can make your face at least crease a smile
• We can be hard on ourselves, especially as we get older. You are not alone.
• Simple and clear learnings and actions to support better health and fitness outcomes

Please can you:

• Listen
• Action
• Subscribe
• Share

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 21 How do YOU measure up?
When it comes to strength, fitness, and longevity, how do you measure up?
Did you know there are a couple of common tests you can try? Find out more about grip strength and its link to DNA methylation age acceleration. Basically, grip strength can be a biomarker for aging. Then for the simple stuff.

Waist circumference and this is key. More important apparently than BMI. What's yours? What should it be? You could be at risk of diabetes, cardiovascular disease, and hypertension. Next is Waist to Hip Ratio or WHR, a predictor of heart attack risk for one.

How many push-ups can you do, should you be able to do? And if you can it could mean you have a 96% reduced risk of a cardiovascular event. Finally, steps (yes walking) and how this impacts your risk of disease.

How do you measure up? Simple ways to check where you are. Set yourself some goals. Measure everything.

Links:
Waist Measure
Waist Hip Ratio as a predictor
Waist Hip Ratio
Push Up Test
Steps a Day
(Links are included as interesting information, unverified, and certainly not meant to be formal advice.)

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.