Episode Highlights

00:00:52 Guests Review
00:02:34 Launching the new TT40 program
00:08:49 Guest who talks about Metabolic dysfunction
00:14:05 Importance of focusing our breath
00:18:59 What is a collagen protein?
00:29:26 Top 5 podcast episode for the year 2020


Fitness Guide





Welcome to the Fitter Healthier Dad Podcast, where you can learn how to improve your diet, lose fat and get fitter in a sustainable and fun way without spending hours in the gym here is your host Darren Kirby.

Darren: Welcome back to the Fitter Healthier Dad Podcast. This is the number one podcast for dads in their 40s who want to improve their health and fitness. This is Episode 77, and on today’s episode, we are going to be reviewing the year that was 2020 of the Fitter Healthier Dad Podcast. So let’s dive in and yeah, what a year 2020 was. It was a year that I think that none of us had ever expected when we actually sang in the new decade, actually, as it was on the first of January 2020

And I think a lot of us … coronavirus in Asia, but I don’t think anybody really understood the just huge scale on which you would have such a massive impact on our lives. And really, we don’t really know what’s going to be going on into 2021 obviously there are vaccines and everything else, but we are still facing lockdown’s a lot more frequently now than we did when we had the full lockdown at the beginning of March in 2020. So yeah, it was a very strange year, but, a very, very good year on the Fitter Healthier Dad Podcast. And in today’s show I want to review really go through the months to go through and remind you of all of the amazing guests that we had on the podcast. I’m hugely grateful for the people that come on and share their information.

And really, for those of us that maybe have only just come across the podcast, my objective for the podcast really is to kind of share knowledge and information on all the different areas which affect our health and fitness. And some of them may seem a little bit left field. Some of them may seem that they are not related. But I can assure you everything that I talk about on the podcast really goes to kind of build that complete circle of life, if you like, and around your health and fitness and things that maybe you’ve not come across before, but things that you maybe have considered implemented into your life.

And I always like to do five key things that people can take away from from the podcast when we record. So you can get actionable information. And I really appreciate your reviews of the podcast. You know, nothing is ever perfect. We can always strive to get better and improve. And really, I appreciate you guys who message me, who give us reviews. You know, really it’s a platform for you to engage with us, to tell us what you like, what you don’t like, what you’d like to see more of and what you like to see less of. So obviously, I’ve just launched my new program, the TT40 program, which I’ve been developing over the last eight years, and it’s using my three N’s principle. So if you go over to fitterhealthierdad.com, click in the top right hand corner of the website and you can go and check out the new program and see if you want to implement that and purchase the program to kick start 2121. So let’s dive into the year with 2020 and start off in January with some of the people, some of the guests we had on the show. We start really with episode twenty four with Chris McGee around Yoga MCG’s as he’s known on social media, and Chris was very grateful to come on and talk to us about the importance of yoga, breathing and movement.

And, you know, it’s something which I dismissed early on when I really started to transform my fitness and health. And particularly as we age, it’s so important for us to have, you know, that movement and that mobility and yoga, which may be seen as something that just is just the ladies or something that you do if you are a bit spiritual. But actually, it can create some huge benefits to get to go and have a listen to episode twenty four. And then towards the end of the month I had at say twenty seven Leigh Ewin on and he talks about the Wim Hof method. And Wim is a guy who has developed his own process over a number of years and to be able to use the cold and cold therapy to his advantage from a mindset perspective, from a metabolism perspective, he does some crazy things like running marathons and in minus temperatures, we just had no topologies shorts. And then, yeah, he’s super, super popular. So he has his own method as well, the Nazel method. And he talks a lot about breathwork and how that can help us with stress. And obviously in 2020, for a lot of us it was a very, very stressful time. So that was episode twenty seven. And then towards the end of January, we had Tony Riddle, the natural life stylist.

And Tony is a super, super interesting guy. And Tony believes that as we’ve evolved as humans, we’ve become disconnected from nature in the way that we have evolved, in the way that we live our daily lives, you know, putting ourselves in these brick boxes, wearing all these different clothes and shoes. And basically we lost that connection to nature. And Tony explains how he reconnected with nature. He was the only person ever to run from one end of the UK to the other. Completely barefoot and tidy is a super interesting guy. So that was episode twenty eight. And then we and then we move on to February and February kind of follows a little bit of the theme of January, and episode twenty nine, we had Ollie Frost. Now I am in awe of Ollie Frost and Ollie Frost is a functional range movement and therapist, coach, practitioner, whatever you want to call him. Or if you listen to this, feel free to message me and correct me. And Ollie just started a program called the Human Movement Program. And it’s really kind of taking functional movement to the next level. Moving on from what we’re talking about with Chris McGee and yoga. And, you know, we because of the way that we get into these movement patterns as we grow up, for example, coming from being horizontal in bed to get up in the morning, to sit in the car, to sit at the desk, we lose that range of movement, which is really, really important, particularly as we age.

It’s particularly important for our connective tissue to make sure that it has a full range of movement as we get older and older, the range of the movement and allows that tissue to take in the nutrients that we give it. So, yeah, Ollie is a super interesting guy. He’s an ex rugby player and you’ll see a bit of a theme actually throughout the guests that I’ve had on the podcast in 2020 and how they have a background in rugby. So they’ve obviously realized how much of a punishing sport rugby is and how important it is to kind of take care of ourselves. And then episode 30, we had Paul Hobrough and who is our physio and a very, very well known physio, particularly in the running world. And he was Paul Radcliffe’s physio. I believe he’s had some involvement with Steve CRANN. And yeah, Paul came on to talk about running and injuries. You know, when we get old, when we start to decide that we’re going to get fit, running is one of the easiest and most accessible exercises that we can do. And the majority kind of start running. And I’ve seen that in lockdown. I’ve never seen too many people running. But unfortunately, again, coming from this immobile lifestyle that we’ve evolved to, to then start running comes with a whole host of challenges.

And if you don’t prepare yourself to run, then you can end up visiting someone like Paul because you get injured. So yeah, check out episode thirty in February and then and towards the end of February, you had an American practitioner called Mike Mutzel and who is very big into metabolic health and super, super interesting, you know, some of them or most of the conditions that people go to see the GP’s around and doctors and in in the … Now all related to metabolic dysfunction. And primarily that has come through the Western diet and the way that we’ve evolved around food and how we’ve lost our ability to determine and decipher actually what nutrient dense food is. So to check out Mike, he’s got a massive YouTube channel as well. So, yeah, super interesting God. And then on to March, slightly twist in the theme. And a friend of mine, Jason Graystone, who’s a hugely successful investor, came on to talk to us in episode 34 about mindset. Now, this is one of the three N principles in the new TT40 program and mindset is so, so key. And again, a lot of us guys might think that mindset is a woowoo, it’s a bit out there. It’s spiritual. But if you look at all of the people that are hugely successful in sport, they saw it mindset as one of the biggest key factors for gaining an advantage.

So, yeah, listen to Jason when we talk about episode 34 and then following on from the theme of X professional rugby players in Episode 36 in March, we had Richie Norton, a.k.a. the Strength Temple. And I believe everybody needs a bit of Richie in their lives. And he’s got a huge following on Instagram to go and check him out. Richie Norton and Richie is a practitioner in mindfulness, in movement in flow and again, following the kind of things from Ollie and Chris Magee, a lot of yoga base, a lot of movement based. But Richie approaches it more from a mental health perspective. He’s had his own challenges. And then to look at him, you know, a big, burly, tattooed guy, you wouldn’t assume necessarily that he would be the person that would be talking about mindset and mental health. But, yeah, Richie is a super awesome guy. So go and check him out in episode 36 and then come past the first quarter of 2020 when obviously lockdown kicked in in April. We were fully into lockdown in the UK and I had a guy called Paul Tonkinson, who’s a UK based comedian, and I was actually on his podcast a little while ago and we had Paul on because he was recently writing a book about running the marathon and preparing for a marathon and gives us his insight and strategies on how you deal with training for an event like that and actually taking part in it.

And then towards the end of April, we had Gregory Kelly from the nootropics company, a neuro hacker. Nootropics are basically a natural substance and chemicals that happen naturally in the brain and nootropics or something that we can take to kind of turn on those specific pathways in the brain when we want increased energy, when we want increased concentration. And Gregory talks about how neuro hackers and the products that they’ve developed can help us kind of perform a much higher level for a sustained length of time. And then in May, we have James and Bryan from Red Light Rising, which are a UK based red light therapy product that they’ve developed and then thoroughly I enjoyed talking to Brian and James. They’ve got fantastic products again. And I think I think it was James that’s got a rugby background. And so, again, the theme of rugby players and kind of realizing how brutal sport is and then developing products to improve their overall health and red light therapy has been proven to help for a number of different things, fall from energy to recovery and things like that. So they check out red light rising on episode sixty four and then to finish May we had in episode forty four we had Patrick McKeown from the Buteyko Clinic and Patrick again a very super interesting guy and we talk all about reading and breathwork.

And again, you know it’s one of these funny things. It’s a natural function that we do day in, day out because if we didn’t we would die. And Patrick talks about how, you know, if you focus on the breath and the efficiencies of breathing, how science has proven that we can reduce lactic acid in our muscles when we’re doing intense or long workouts and how we can actually reduce stress levels in our bodies by really focusing on breath. And it’s a practice that I’ve now adopted into my morning routine. I find it hugely variable, which kind of sets you up for the day. It gets you in that calm Switched-On state to really approach the day from a really much better standpoint instead of kind of waking up and just going ahead. First into the day, just kind of having that little few moments of breath, breath work and to set up your day, and then in June, we had Art Eddy from the US, from the art of fatherhood, and we were talking about all things being a dad and how challenging it is to be a dad. And, you know, at the end of the day, as I’m sure many of you watching or listening to this, will, you know, you know, there’s no rulebook that comes with being a dad.

And I think it’s in 2020. I definitely have a lot more respect and admiration for people like teachers who deal with kids on a Day-To-Day basis, particularly. You know, a lot of us have got two to three kids, but I imagine dealing with a class of 30 kids and I talk about some of the things that we do from a parenting perspective with our children. And we are by no means perfect. And I don’t think anybody is a parent or in general in life. So that was a super interesting episode with art. And then towards the end of June, episode 48, we had Paul Newsome form the ever popular swimming smooth sculpture with actually and an Englishman that actually lives out in Perth in Australia is where my brother is based. And unfortunately, I couldn’t go and see him this year. But Paul and I talk about swimming and I think, you know, particularly in the fitness sector, it’s really missed and is and is associated not with children and swimming school, but actually adults can benefit hugely from swimming. And swimming is such a great discipline purely because it is so light on the body. You’re supported by the water. The impact on your joints and everything is very, very minimal, however, is a complete all round body workout. You engage in your core, you’re kicking your legs, you’ve got your glutes going, you know, you’re moving your shoulders.

So swimming is hugely underestimated. And to check Paul in Episode 48, then we get halfway through the year into July. And you’re always quite a busy month really for podcast’s and some really good guests so we had Dr Mazn Raouf and he is a functional medical practitioner, as well as being a highly qualified doctor from the … Who now practices in Qatar. And we were talking about the diabetes epidemic. And this is something which I’m usually passionate about because there are some crazy statistics and things like 400 million people in the world are type two and three hundred and fifty million people are pre diabetic, which means that their resting blood sugar is outside the normal range. But they actually don’t realize it actually doesn’t know that they are pre diabetic and it wouldn’t take much to tip them over to actually become type two diabetic. And so we talk about things that we can do in our diets because type two is diet related to mitigate the effects of that and actually reverse it because it is definitely reversible. And then episode fifty one, I had a client, a coaching client, and Narinder, who came on to talk about his 31 pounds in weight loss that he had since he started to work with me. I really, really enjoyed working with Narinder. And yeah, I mean, he’s a classic, classic example really of a busy dad.

He has a lot of personal stuff going on outside of his career. You know, he’s got two young boys and a wife, and he still managed to lose thirty one pounds in weight through actually not doing that much exercise, but really we focused on nutrition and then added exercise in there. So go and check out episode fifty one if you are similar to Narinder and that will give you some great insights. And then we have one episode fifty 52 Catherine Farrant from the company Ossa Organic, which makes a bone both product and again the importance of collagen protein, which is a protein that our connective tissue needs. And in order to get all of its nutrients, can we talk about, you know, coming back to nature, going back to basics to get all of it. Vitamins and minerals that the body needs and bone broth is a fantastic way to do that and a lot of good quality collagen protein and something which I incorporate into my daily life. And actually, it’s a good way to get collagen protein into the children as well, because you can put it into their gravies and their sources and they have no idea you put it in there. So, yeah, go and check episode 52. And then at the end of July, we had Wade Lightheart from a company called Bio Optimizers, which is a company that produces products and to help think with things like our digestive system, our gut health, magnesium functions in the body for energy and for our sleep.

So that was a very, very interesting conversation in episode fifty three. And then in August 5th, Episode fifty five, we had a quite well renowned nutritionist, Matt Lovell from Amino Man. Matt has worked with many professional premiership football teams to be the head nutritionist to make sure that the football is getting all the nutrition in and they are getting the right nutrition in their recovery, which is probably more important than their pre nutrition. So Matt was talking about all the various different supplements and the various different nutrients and micronutrients that we really should consider maybe supplementing with. And if we can’t get that from our diet, so that was episode fifty five. 

And then this is in my top five, of podcasts for 2020 we had Dr Cate Shanahan and she is a US based doctor who has actually extracted herself from the traditional medicine practice model in the US and she is now basically a corporate doctor. But she’s written many books on Deep Nutrition and also a book called The Fat Burn Fix. And Dr Cate has really delved in and really kind of questioned all of the nutritional advice and information that is being given out by … Bodies and things like that to really understand why are we as I guess, as a Western world becoming so sick? And she’s got some fantastic insight and is really, really highly encouraged.

You can listen to episode fifty seven because there is so much in there that you can actually take away and implement. And it’s really just the way it is having that awareness of what food is, what nutrition is and actually what we need. So that was super, super interesting. I love to get back on the podcast again and then into September, we switch it up again. And in episode 60, we talk to Danielle Hogan about mental health awareness. You know, in 2020 and actually gaining up to 2020, there is an increased kind of exposure around mental health, particularly men’s mental health, because men, all the ones who perhaps don’t talk about their struggle, don’t talk about the challenges. You know, men are there to provide for the hunter gatherer. And actually slowly but surely now people are starting to talk about the fact that they struggle. And Danielle and I have a fantastic conversation about how kind of enlightening it is to really be vulnerable and actually come out and speak to someone, confide in someone that you are struggling mentally. It’s not a weakness. It’s actually a strength that you have that capability and ability to kind of share that with somebody. And then we come on to October and then we have the guys from Red Light Rising again and in Episode 64 Brian and James love speaking to these guys.

And we talk about things like morning routine and the benefits of a morning routine and how that can set you up for the day. And then again and the next episode, episode 65. This is in my top five as well with Dave Asprey from Bulletproof. And Dave is a fascinating guy. You know, he’s on a quest to disrupt big food and food manufacturing and the way that we see food. And Dave has actually transformed himself from being a super, super overweight and techie geek in the IT world and actually was very successful in that world. But his health was absolutely bad. And Dave’s quest is to live to 180 eighty, I think is 190. And he’s back on track to do that with the way that he’s biohacking, his own health. And he has a company called Bullet Proof. He’s most famous for the bulletproof coffee, which is the fat based coffee, butter and MCT oil in your morning coffee to give you that satiating feeling nature from coffee, but also really switches you on from a cognitive standpoint in the morning. And I’ve tried that for a long period of time, and I can assure you it works very, very well. So, yeah, I loved having Dave on in Episode sixty five and hugely appreciating the Greens come on to the podcast.

And then as we get towards the end of 2020 and we are back talking about type two in November, type two diabetes. And yet we talk to in episode sixty eight we talk to Tom Watson who is a former Labor MP and actually lost over a hundred pounds in weight. And he did it by educating himself, by understanding he actually did use part of the speech, bulletproof diet. But Tom talks about the economy, the fog that’s lifted and how much improvement it’s made in his overall life, not just the fact of him losing the weight, but actually all of the other unexpected benefits that come from that. And it’s something that I’ve talked about for a long, long time about the unexpected benefits of losing fat. And it’s not just esthetics. You know, it’s having more energy. It’s having better sleep, and having better relationships. And yet I really, really enjoyed speaking to Tom in Episode 68. And then another big guest in Episode sixty nine in November was Professor Tim Spector, OBE no less, and was very pivotal in the coronavirus research. And he’s the head of epidemiology at King’s College London. And Professor Spector has been working on a twin study and to basically prove how different, although twins are, share the same DNA, how different they are from a health perspective, and how different they respond to various different things. But we’re talking about all things gut health and how important our gut microbiome is and has four trillion different bacteria in our guts.

And I got some like fingerprinting. So much as all of our gut microbiomes are unique and we talk about how important it is really to give you the nutrients it needs because of, you know, the gut brain connection and how whatever goes in the gut affects the brain. It affects our awareness, our cognitive ability, our mood, our mindset. And and so, yeah, hugely privileged to you and Professor Specter OBE. And then in December we just covered one in December, which is episode seventy three. We had Paul Hobrough back on and Paul and I spoke about the ways that we can avoid injuries when exercising or indeed running and some of the things that we can do to prepare ourselves to ensure that that doesn’t happen. So that’s it. That was 2020 on the Fitter Healthier Dad Podcast podcast. Like you said, we had some amazing guests on the podcast and we’ve got some amazing guests lined up for 2021 and at this point, I just want to acknowledge one of the team at Fitter Healthier Dad Podcast acknowledge Vanessa, who works on the team she is and responsible for scheduling and tracking down the guests and convincing them to come on to the podcast, which is no mean feat. Let me tell you, she has to get a lot of no’s before she actually gets the yes.

And to be honest, I couldn’t do it without her. So I just want to acknowledge that and say thank you, Vanessa. And yeah, I really can’t do the podcast without you. So I decided to come up with my top five episodes for the podcast, which you may want to kind of check out as they’re my top five. I tried to kind of narrow it down, but to be honest. I actually could have come up with a top 10, but in the interest of keeping it consistent with all the other the five things that we do at the end of each episode, and I thought I would do the top five. So in order my top five or lead you in the Wim Hof approach in episode twenty seven and and it’s Catherine Farrant in the first episode. Fifty two. We’re talking about bone broth and proteins and then Dr. Cate Shanahan episode fifty seven talking about nutrition and fat and sugar. And then we have Dave Asprey Episode 65. That was super super cool. And so yeah check that out. And finally for the top five is Professor Tim Spector Gut Health and that was Episode 69. And so that’s that’s my top five for the Fitter Healthier Dad 2020 podcast. I sincerely appreciate your support. I sincerely appreciate your reviews. If you haven’t given me a review, I would really appreciate it if you go over to iTunes or Spotify and give us a nice five star review.

Obviously, if you believe it deserves five stars, I’ve got some super exciting plans. And for 2021, we are still on a quest to hit that goal of helping a million dads transform their health and fitness. And obviously, we have the new TT40 program that was launched on the 1st of January. And so go and check it out of the fitterhealthierdad.com on the top right hand corner. You can click over to actually look in detail at the program and then, yeah, check us out on Facebook, on Instagram, check out my YouTube channel. I release a lot of content on YouTube. I’ve got a lot of short workouts that you guys can do from home with no equipment. And then we have the private Fitter Healthier Dad Facebook community where I’m in and I can give you coaching there, in the community around what it is you’re looking to achieve. And yeah, if you want to connect, just reach out to me. Message me on Instagram, on Facebook, leave me a note on YouTube or email me [email protected] I’d love to hear from you. I’d love to have you on your journey. And that’s it for me. So take care and I’ll look forward to speaking to you in the next episode.

Thanks for listening to the Fitter Healthier Dad Podcast. If you enjoyed today’s episode, please hit subscribe. And I would really appreciate it if you could leave a review on iTunes. All other things mentioned in the episode will be in the show notes and a full transcription is over at fitterhealthierdad.com