Listen Now

Welcome to episode 9. In this episode we take you through the basics of your thyroid. Women are 5-8 times more likely than men to suffer from a thyroid disorder- so this is an important topic to understand. We discuss: What the thyroid is. The main hormones involved. Signs and symptoms of thyroid disorders like hypo & hyperthyroidism and autoimmune diseases like Hashimoto’s and Grave’s. How to go about getting a full thyroid panel run. How the thyroid is connected to other systems like your adrenals, gut, liver and sex hormones. How to support your thyroid. We hope you find this useful!

Welcome to episode 8. Disclaimer: The information provided in this podcast is for educational and informational purposes only. We are not medical professionals or experts on steroid usage, and we do not condone or advise the use of anabolic steroids or other performance-enhancing drugs. Our goal is to provide accurate and unbiased information about the risks and benefits of steroid use and abuse. It is important to consult with a qualified healthcare professional before considering the use of any performance-enhancing substance. By listening to this podcast, you acknowledge that you are responsible for your own health and safety, and you agree to indemnify and hold harmless the podcast hosts, guests, and producers from any and all claims, liabilities, damages, and expenses arising from your use of or reliance on the information presented in this podcast. In this episode we discuss steroid use and abuse and the difference between use and abuse. We are discussing this mainly in relation to men, but we also touch upon the use of steroid amongst women too. We discuss various steroids that are commonly used and their effects and side effects. We talk about steroid use amongst athletes as well as bodybuilders. We emphasise the importance of getting blood work done and working with a good coach if you do decide to use steroids. If you are looking for a good coach or more information on steroids please check out the below. You can also Dm Andy or Leon for more information. PAGES WE FOLLOW AND FIND HAVE USEFUL INFORMATION ON PEDs: Victor Black on YouTube. Dave Crosland on YouTube. John Jewett on Instagram @johnjewett3 Coach Kostas @coach_kostas_corner Vinny Uzi @vinnyuzi Andrew Huberman @hubermanlab Dr. Dean St. Mart @deanstm We hope you find this useful!

Welcome to episode 7. In this episode we discuss how you can optimize your training, lifestyle, nutrition and supplements on a budget! Training: we discuss what we would recommend investing in equipment wise if training at home, how to use social media to effectively to learn about programming and training and what to look for in a gym. Nutrition: we emphasize the importance of getting the basics right here! How to bulk shop and prepare food to save money and how to get in enough protein on a budget. Lifestyle: we talk about what we would recommend investing your money in (like a good freezer), what to spend it on and what not to waste your money on! Supplements: please listen to our previous episode on supplements to learn what we think about them, what to take and what not to waste your money on. Our main message here is that you don’t have to spend a huge amount of money to be strong and healthy. More often than not you don’t need a trendy fitness gadget or app or an expensive supplement; you would be better spending your money on nailing the basics. We hope you find this useful!

Welcome to episode 6. In this episode we discuss everything about supplements! We talk you through the importance of food first and why taking certain supplements without needing to or cycling them, can be detrimental. Then we discuss what general supplements we would recommend and why. How to go about targeted supplementation based off things like bloodwork. Overrated supplements that you are wasting your money on. We hope you find this a useful guide on how to choose supplements effectively.

Welcome to episode 5. In this episode we take you through everything you need to know about building muscle. We highly recommend you listen to previous episode on how you actually build muscle (Season 2 episode 2). We discuss how to set up an effective muscle building phase including: Setting appropriate timelines and expectations. Whether you should do a fat loss phase first. How to set up your programming. How to manage cardio and steps. How to manage your nutrition. The importance of checking your health markers and staying on top of how well you are dealing with your blood glucose. To learn more about cardio listen to Season 5 episode 5. To learn more about blood glucose listen to Season 7 episode 2. We really hope this is useful and helps you to set up an effective muscle building phase.

Welcome to episode 4. In this episode we are delighted to have Mhairi Boorman, a doula based in Nairobi, Kenya. In our conversation we first of all find out what exactly a doula is, how she became one and why. Mhairi takes us through the types of doulas and their various roles pre-natal, during birth and post- natal. She discusses the importance of having a birth plan and being an advocate for yourself during pregnancy and birth (and how a doula can be an invaluable person for this). We talk about the different hospitals and physicians here in Nairobi and how Mhairi navigates them as a doula. Andy also shares his experience with a doula when his daughter was born. This is an incredible information packed episode, and we all learnt a lot! If you want to work with or contact Mhairi head over to her website: www.thesafaridoula.co.ke Learn more about the amazing benefits of working with a doula here: https://evidencebasedbirth.com/the-evidence-for-doulas/

Welcome to episode 3. We discuss all things pre/peri & post workout nutrition. Once you have all your big rocks in place, you can look to optimise your performance, goals and health through nutrient timing. Learn how to structure your nutrition around your training if you: Are in a fat loss phase. A muscle building phase. A maintenance phase. And how to do this depending on what time of day you train. We discuss calorie & carb cycling and nutrition for rest days. As always, we hope you find this useful.

Welcome to the first episode of Season 9! Here we have a general catch up and discuss: How Andy is setting up his calorie deficit- nutrition, training & cardio. How Leon is struggling with motivation/ goals and direction with his training. How he is considering TRT and how we would all love to educate people about doing this the right way. The importance of cardio and not just in a fat loss phase. How to manage your blood glucose as a vegetarian (and generally eating higher carbs). We hope you enjoy this first episode and find some useful takeaways.

Welcome to the final episode of Season 8. Here we have a general catch up and discuss: Taking an ego check and focusing on your form whilst training. How progressive overload is not everything. Are you really ready for fat loss? How hormonal imbalances could hinder your fat loss. The importance of understanding metabolism and having a plan for your fat loss phase. We end discussing the importance of health and not to jeopardise it for short term aesthetic goals.

Welcome to episode 11 of the Bodcast. In today’s episode we go through our pet peeves in the health & fitness industry. We cover: Our dislike of ‘challenges’ and why. How social media has glorified short term changes & quick fixes. Influencers trying to normalise things like bloating and cellulite. People who weight and then become experts & sell their product without being qualified. Online coaches who have had no experience training people in person. Online coaches who sell programmes again without any real experience. And more 😊 Whilst we are ranting a bit, we hope this helps you see through some of the B.S that is out there so that you can find a coach or a training/ nutrition programme that is legit.

Welcome to episode 10 of the Bodcast. In today’s episode we have a general chit chat covering all sorts of interesting topics. The importance of maintenance phases, both for bodybuilders and general population. Taking a long-term view to your health & fitness goals; how we dislike the health & fitness industry’s marketing to 4–12-week transformations. The power of your mindset when it comes to over coming and dealing with injuries, disease and/or other health conditions. Always put your health first over other goals- like fat loss. The benefits of delegating tasks, increasing your productivity, and managing your time. The power of sleep and managing your stress. This was an enjoyable conversation and we really hope you gain some nuggets of wisdom from it.

Welcome to episode 9 of the Bodcast. Today we are talking with Specialist Physiotherapist Aniksha Trivedi who is the founder of Proactive Physiotherapy and Wellness here in Nairobi. Aniksha had literally just come back from the Commonwealth Games with the Kenyan team, so we had to ask her how that experience was! We then dive into common anatomical issues that arise from people who are pushing muscle growth and performance in the gym. We talk about the importance of tendons, what they are, how to treat tendon injuries and what you can do to prevent them. Aniksha discusses how important a good warm up is and how she likes to programme in mobility. We also talk about our opinions on foam rolling, Thera guns and stretching (you might be surprised with some of these answers)! She takes us through some new treatment technology she has such as Shockwave therapy. We discuss how important it is to work with a physiotherapist not just when you are injured, but proactively as well. This is an info packed episode, and we really hope you find it useful. If you want to work with Aniksha and her team head over to @proactive.ke

Welcome to episode 8 of the Bodcast. In this episode we are talking all about bloodwork. Why you should consider getting it. What types of tests to order and where. Then we go into some of our individual bloodwork to show you how useful it can be to making changes to optimise your health. We talk through cholesterol, sex hormones, liver function, thyroid and more! If you are interested in getting your bloodwork done don’t hesitate to contact any of us for more details.

Welcome to episode 7 of the Bodcast. In this episode we welcome back Specialist Pelvic Floor Physiotherapist Sarah Peacock. We first had Sarah on the podcast back in 2020 discussing the importance of the pelvic floor. This time we are going into incontinence and prolapse. These are issues that effect so many women, yet they go un-talked about and ignored. So many women live with these feeling helpless, lost and frustrated, unable to do the things they used to love like weight training and running. Sarah talks us through what incontinence and prolapse mean and the different types. She discusses the signs and symptoms and who you can reach out to help diagnose you. We discuss how there are so many things you can do, working with a pelvic floor physiotherapist that will enable you to get back to the activities you love doing and have stopped out of fear. Sadly the status for women with incontinence or prolapse is either to get on with it or go for surgery. Sarah talks about how this is just not true and the importance of spreading awareness about these topics. We hope you find this podcast as interesting and useful as we did! You can find Sarah on IG @sarahlouisepeacock She also does virtual consultations if you are not able to see her in person.

Welcome to episode 6 of the Bodcast. Today we discuss the important of individualising your exercise selection & programming based on your biomechanics and goals. And not on your favourite influencer’s ‘swipe & save’ workouts. We talk you through how we do this with ourselves and our clients. We discuss the advantages of certain specialised pieces of equipment such as safety bars, wedges and machines. How filming yourself is a key way to assess movement patterns. The importance of programming and learning to train with intensity. We hope you find this useful.

Welcome to the Coach’s Q&A episode. We answer: 1) How to make sure you clients are tracking their meals and training. 2) How to deal with clients whose goal is fat loss, but they aren’t seeing progress. 3) What’s the best split for beginners. 4) What advice we would give to PTs approaching potential clients. We hope you find this episode useful.

In this episode we welcome Mitchelle Adagala, a top female in person and online coach in Nairobi. We really wanted to interview Mitchelle as she is passionate about empowering women to get strong through their training and nutrition. Mitchelle talks us through how she fell in love with the gym, how her training style evolved and maybe some powerlifting in the future! We chat about her YouTube channel and her activewear line. We discuss the challenges and misconceptions women have about strength training and the importance of leading by example. We also talk about the need to improve the standards and professionalism of the fitness industry here in Kenya. If you want to catch up with Mitchelle then head over to her IG @ac_mitchelle

In this episode we have one of Nairobi’s favourite CrossFit coaches and content creators, Shiv Simani. Shiv takes us through his background of playing sports, to falling in love with gym, a stint in bodybuilding and then to CrossFit, triathlons and 24hr workouts! We discuss the benefits of CrossFit in its multidisciplinary approach and how important it is to modify to suit your goals and biomechanics. Shiv talks about how he found vegetarian for endurance events was beneficial. Then we discuss in general his philosophy around nutrition. As a father to two young girls, we wrap up the conversation by talking about how he and his wife encourage and lead by example a healthy life. He talks about finding balance between work, training and family life. We hope you enjoy this conversation with Shiv! Catch him on his IG @shivsimani

In this episode we welcome Stephanie Mwaura, a much-respected personal trainer in Nairobi. She is well known for her space in the pre- and post-partum health and fitness niche. Stephanie takes us through her own fitness journey, what got her started to where she is now. We then go into pre- and post-natal health and fitness and the importance of training, nutrition and mindset. Stephanie discusses her own motherhood journey and brings her experience of two having two children. Her first was a vaginal delivery and her second, a caesarean section. She talks about the differences between the two and above all how training during her pregnancy was so important for her recovery post-partum- physically and mentally. We talk about the misinformation on social media regarding training and nutrition pre & post-partum and the insane pressure to ‘bounce’ back after having a baby. We feel we only just scratched the surface on this topic and we hope to get Stephanie back on for a follow up episode. We really hope you enjoy this important discussion. If you want to follow Stephanie or train with her then head over to her IG fitness.bystephanie

Welcome to the first episode of Season 8. We welcome to the Bodcast, Alvin Lee Anyumba, a well-known personal trainer & online coach in Kenya. Alvin takes us through his journey from modelling, to calisthenics, a dabble in bodybuilding and strong man to finding his own style of training now. We discuss the challenges faced by male models and personal trainers, physical and mental and the inevitable mistakes and pressures we face as our training and nutrition philosophies evolve. We talk about the importance of trying to elevate the professionalism and standard of the health and fitness industry here in Kenya. Alvin also chats about what the future holds for his business! We hope you enjoy this episode as much as we did recording it. If you want to train with Alvin, online or in person you can contact him through his IG @alvinleefitness