Total Health and Fitness Podcast

In this episode, James talks about why cardio alone is not the best way to achieve longer term weight/body fat loss. He breaks down what cardio does for the body, where it fits into an exercise plan, what metabolism is and what you could be doing to get better weight/body loss. 

In today's episode James talks about the reasons why it is a good idea to track your health goals. 

If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at [email protected]. Also check out the Facebook page Charleston Integrated Wellness. 

In today’s episode James covers 5 tips to help improve the health of your diet.

If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at [email protected].

00:00 The disclaimer

00:36 James opens the show with the topic tips help improve the health of your diet. He talks about why he doesn’t like to use the word easy in reference to lifestyle change.

2:49 Talks about the benefits of more water and ideally how much you should drink.

4:53 James talks about the importance of fruits and vegetables, how to eat them and what types to get.

9:57 He wraps up the show talking about avoiding sugar and processed food.

In today's episode, James gives his thoughts about fasting. Talking about what it does for the body, the different types of fasting and how to decide if it's for you.  

00:00 The Disclaimer

00:36 James starts the show by introducing the topic of fasting, he talks about why he doesn’t like the word diet, what fasting should be used for, breaks down the types of fasting, he mentions the work of Dr. Valter Longo, Dr. David Sinclair, and Dr. Jason Fung.

6:05 James breaks down the goals of fasting and how to choose why you are fasting, that you should create healthy habit around eating and food before implementing fasting if using it to lose weight, how fasting works and how it helps with disease prevention, the overall benefits of fasting, thing you can do to help hunger when fasting.

Dr. Jason Fung Book "the Complete Guide to Intermittent Fasting

https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1642859021&sr=1-3

Dr. David Sinclair "Lifespan"

https://www.amazon.com/Lifespan-Why-Age-Dont-Have-ebook/dp/B07N4C6LGR/ref=sr_1_2?crid=1CMHJNSZ1S4S5&keywords=lifespan+david+sinclair&qid=1642859139&s=books&sprefix=Life%2Cstripbooks%2C64&sr=1-2

Dr. Valtor Longo "The Longevity Diet"

https://www.amazon.com/Longevity-Diet-Discover-Activation-Regeneration-ebook/dp/B073YMYX7H/ref=sr_1_1?crid=2KYGWE9KI31SA&keywords=valter+longo+the+longevity+diet&qid=1642859188&s=books&sprefix=valt%2Cstripbooks%2C58&sr=1-1

In this episode James talks about what it means to be sedentary and gives tips to increase your daily movement. 

If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at [email protected]. 

00:00 The Disclaimer

:37 James opens up the show, talking about getting more movement in our daily lives. He starts by defining and giving an overview of what it means to be sedentary.

5:24 James talks about the idea of NEAT, and how this is the type of extra movement you want to include in your daily.

7:00 James gives tips to improve your overall movement in your daily life.

In this week’s episode, it’s all about breathing and how to breath to improve your daily life.

:27 The Disclaimer

:42 James starts the show with the topic of breathing, he goes of the types of respiration in the body, he reviews the signs and symptoms of dysfunctional breathing.

6:00 James starts talking about the best way to breath, why breathing through the nose is so beneficial, the issues with mouth breathing and the primary muscle of breathing.

9:16 James moves into what we can do to improve our breathing, breathing slower, the ideal number of breaths you should take per minute, why CO2 is important and an exercise to become and reduce breathing.

In this first episode of the podcast, James introduces himself to the audience and launches into the topic of sleep. He explains it’s importance, what happens if we don’t get enough of it, and ways to improve sleep.

If you enjoy the show please like, share and follow. You can also get in contact with James at [email protected]

00:01 Show disclaimer

:30 Show begins with James introducing himself, the purpose of the show and his experience working in the health and fitness space.

3:00 James launches into the topic of sleep, it’s purpose, what can happen to your health if you don’t get enough of it, and ways that you can improve your sleep.