Podcasts

Episode 009: Nutrition Part 2 featuring Dr. Lindsay Tanskey, Bonnie Chang and Eirinn Carroll

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In episode nine of “The Pillars of Health” Jonathan is joined on the phone by Dr. Lindsay Tanksey from North Carolina State University, clinical social worker Bonnie Chang and strength coach Eirinn Carroll to discuss nutrition from many different angles. Thanks to my two dogs Mickey and Remington for providing an entertaining soundtrack to this episode. Some of the topics discussed under the banner of nutrition include:

  • Calories and calorie counting
  • Nutritionally dense versus calorie dense food
  • What role does protein play in a healthy diet?
  • Is protein essential after a workout?
  • Why you need more fruit and veg in your diet
  • What foods help you stay fuller, longer?
  • The process of changing your nutritional habits
  • Emotional eating and impulsive eating
  • How to carry out non judgmental reflection when it comes to food
  • New Years resolutions and some things to consider
  • Making new habits and enjoying the plan

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Podcasts

Episode 008: Part 2 of “5 Ways to Get More from Your Conditioning featuring Alex Tanskey

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Episode eight continues where we left off in episode seven. Alex and Jonathan go into a number of different topics including:

  • Heart rate Recovery (HRR): What is it and how to test it
  • Why long slow benefits runners of all different distances
  • Different ways to program long slow in to your training
  • How to test your conditioning level
  • Anaerobic threshold, what it it and where is it?
  • Technology, nature and conditioning
  • Does Lactic Acid really cause fatigue?

Show Sponsor: The Druid Pub, Inman Square, Boston

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Podcasts

Episode 007: 5 Ways to Get More From Your Conditioning Part 1 featuring Alex Tanskey

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In episode seven Alex Tanskey and Jonathan discuss five ways you can get more from your conditioning. In part one we discuss:

  • Why the word “craic” may not transfer very well from Ireland to the US
  • The book “Why Zebras Don’t Get Ulcers by Robert Sapolsky and what we can take away from his work in the area of stress and the human body.
  • Exercise as a stress reliever and when it may also be a stress amplifier
  • The difference between the aerobic, alactic and anaerobic/glcolytic energy systems
  • Why the aerobic system is king
  • Resting heart rate ┬á(RHR) and its importance
  • Why you need to monitor your heart rate during conditioning
  • How heart rate and stress levels are inter related
  • The benefits of conditioning at low, moderate and high intensities

Show Notes:

Articles:

  1. Top 10 Takeaways from “Why Zebras Don’t Get Ulcers”
  2. 3 Ways to Get More From Your Conditioning

 

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Podcasts

Episode 006: Optimizing Your Strength and Exercise Goals featuring Alex Tanskey

 

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In episode six of “The Pillars of Health” Jonathan is joined by strength coach Alex Tanskey to discuss the best ways to optimize your strength and exercise goals. The guys discuss how training age can play a role in your progress in the gym, the difference between a novice and an advanced lifter and why you should know the difference. The discussion also delves into what type of training program works best for different people based on their training age, the benefits of sub maximal training, the dangers of continuously maxing out as well as how often do you really need to switch exercises in your training program? Best of all, the guys go over their all time favorite T-Pain song, a conversation you do not want to miss!

Article: “Novice or Advanced? The Answer Might Surprise You” by Alex Tanskey

Show Sponsor: The Druid Pub in Inman Square, Boston

Intro & Outro beat created and produced by DJ Rugged One

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Podcasts

Episode 005: The Top 5 Take Aways from the 2017 Physical Preparation Summit featuring Chris Mullins

In episode five of “The Pillars of Health” strength coaches Jon Carroll and Chris Mullins discuss their top five take aways from a recent continuing education trip to the 2017 Physical Preparation Summit in Indianapolis. Some of the topics discussed in this episode include why accessory exercises are beneficial and which ones you should be using in your training, how breathing has a knock on effect to controlling your hips, why you should “embrace the mundane” and why connecting with people is so important. There are a bunch of other great knowledge bombs that the guys dropped in this episode that you can apply to your own training experience. Hope you guys enjoy!

This episode of “The Pillars of Health” sponsored by The Druid Pub in Cambridge, Boston.

Intro/Outro beat produced and created by DJ Rugged One

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Podcasts

Episode 004: Q&A from Bermuda featuring Eirinn Dougherty

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In episode four of “The Pillars of Health” we take a timeout from covering the pillars of health to let you get to know your host a little better. Eirinn Dougherty assumes hosting duties for this specially recorded episode from Bermuda in which Jonathan discusses growing up in Ireland, transitioning to life in the USA, life lessons learned through collegiate soccer as well as whom he looks up to the most. On a lighter note, favorite chick flicks and Netflix series are also discussed. Hope you guys enjoy!

Intro & Outro beat produced by DJ Rugged One.

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Podcasts

Episode 003: Nutrition – Part 1 with Eirinn Dougherty

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In episode three of “The Pillars of Health” Jonathan talks with Eirinn Dougherty about nutrition. There is some really great take aways in this podcast from Eirinn including how to set manageable nutrition goals, what is healthy eating and what exactly is “healthy” food? In relation to taking ownership of your own nutritional habits we discuss┬ámeal planning and how to go about it, eating for health and eating for fat loss as well as discussing nutrient dense foods. Other topics that popped up were discussing whether macros are a viable option regards tracking your food intake, food sensitivities, different diets doing the rounds in the media and last of all how to achieve sustainability with your nutrition based goals. You may also find out what my favorite guilty pleasure movie is?!

Intro & Outro beat produced by DJ Rugged One.

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