Remove the Guesswork: Health, Fitness and Wellbeing for Busy Professionals

Leanne Spencer - Health, Fitness and Wellbeing Expert
  • 4.8 (39)
  • FITNESS
  • UPDATED WEEKLY
Remove the Guesswork: Health, Fitness and Wellbeing for Busy Professionals

The Remove the Guesswork podcast is for busy professionals who want to improve their health, fitness and wellbeing using the latest science and technology to cut through the noise and get better results, faster. In each 30 minute episode I’ll talk with some of the leading names in the health and wellbeing industry about the latest innovations, interview people who have transformed their health to find out how they did it, and share my own personal story of chronic stress, burnout, career change and subsequent lifestyle transformation. Other popular topics include personalisation; optimizing human performance; work/life blend; the importance of recovery; finding consistency; thriving not surviving; becoming a health warrior; biohacking and intelligent training. Leanne Spencer is an expert in health, fitness and wellbeing. She is the author of two bestselling books, Rise and Shine and Remove the Guesswork and TEDx speaker on why fitness is more important than weight. Visit our website www.bodyshotperformance.com for more information.

  1. 27/03/2022

    Leanne's New Podcast: Agile Business Athlete

    Leanne has a brand new podcast titled Agile Business Athlete!Won't you join us on the new feed? Subscribe:Apple Podcasts (https://podcasts.apple.com/us/podcast/agile-business-athlete/id1612287712)Spotify (https://open.spotify.com/show/6UYhPeGdEAUWuC1NdaIxwR?si=439a31fe68eb47fa)Google Podcasts (https://podcasts.google.com/feed/aHR0cHM6Ly9sZWFubmVzcGVuY2VyLmNvLnVrL2ZlZWQvcG9kY2FzdC8)Or search 'Agile Business Athlete' on your preferred podcast app.

    1 min

  2. 13/11/2021

    271|Final Episode

    This week is the final episode of the Remove the Guesswork podcast. Topics Discussed In This Episode:What has been shared on this podcast since it began.Where the archived episodes will continue to be available.The stand-out experts that have been on the show over the years.The project that’s coming up next for Leanne and what to expect from it.Where the idea of the agile business athlete came from.The methodology of being an agile business athlete, and the most important step.Leanne’s favourite episodes of Remove the Guesswork and why.Why Leanne says she’s not going anywhere.When the Agile Business Athlete podcast is being released. What Leanne has enjoyed the most looking back on all the episodes of this podcast.A final goodbye from Leanne for this podcast.Key Takeaways:Over the past four years, Leanne has shared her best thoughts, ideas, guests, and over 271 episodes.Leanne is coming out with a new show called the Agile Business Athlete Show which will be season-based. It launches in January 2022.We can learn a lot from athletes because even though they are high-performing individuals, they don’t get burnt out.Being planned out, prepared, and performance focused as an athlete can help you be your best self in all areas of your life. Recovery is the last but most important part of being a business athlete.Addiction comes in all shapes and forms and can manifest itself in many different ways. Leanne did a great episode on this previously with consultant psychiatrist Dr. Alberto Pertusa.Experienced listeners may have their own favourite episodes, which they are welcome to share.Over the four years of doing this podcast, Leanne herself has grown so much. Her interviewing has improved and her attitudes toward well-being have changed too.Action Steps:If you want to check out Leanne’s six favourite episodes, listen to...1.   The episode with Tristan Gooley, author of Natural Navigator.2.   The episode with Consultant Psychiatrist Dr. Alberto Pertusa.3.   The episode with Claude Silver, Chief Heart Officer at VaynerMedia.4.   The episode with Sober Fish Dawn Comolly called “The Rise of the Sober Curious”.5.   The episode that documents Leanne’s Arctic Circle race. 6.   The episode about surviving the highlands during a challenging 5-day course. Leanne said:“I’ve had a look back, and there is so much there. I mean recovery,

    15 min

  3. 06/11/2021

    270|Resilience and Your Discomfort Zone

    This week we’re talking about resilience and your discomfort zone. Topics Discussed In This Episode:A little about Evy Poumpouras and her book “Becoming Bulletproof.”How a bulletproof vest is made and why malleability is its strength.The types of events that may test our resilience.Why people are becoming increasingly interested in extreme events and activities.Who Leanne interviewed recently and why.Why it’s important to test ourselves physically and mentally.The types of activity Leanne will do to build resilience daily, monthly, and yearly. Leanne’s survival experience in the Scottish Highlands and the important skills those types of experiences teach you.Why low moments are normal when you’re challenging yourself and getting outside your comfort zone.What challenging yourself could look like outside of physical activity or sports.How building resilience is a constant evolution.Key Takeaways:Leanne heard Evy Poumpouras (author, writer, speaker, and former Secret Service agent) talk about how being bulletproof relates to resilience.Our experiences layer on us much the same way that the fibres of a bulletproof vest are layered to make it impenetrable.There has been an increased interest in extreme, strenuous activities. Next year Leanne will be going to do an SAS simulated selection weekend.One some level, we as humans want to go back to a time when things were more difficult because we aren’t testing ourselves physically as much anymore.Leanne likes to plan things daily, weekly, and monthly to help build her own resilience.When you put yourself in difficult situations, you get used to doing hard things, and this is an important skill to have.One thing Leanne learned in her survival trip in the Scottish Highlands is whether things or edible or “deadible,” meaning if you should eat them or not.Challenging yourself isn’t always about pushing your physical limits. It may look like learning something new, or simply putting yourself out there if you’re single.Building resilience helps us lift the watermark for what we can withstand and endure. Once we’ve gone through a great challenge, our other struggles become easier.Action Steps:These are the ways in which you could consider challenging yourself to build resilience:1.   Engaging in difficult physical activities or events.2.   Learning a new language or instrument.3.   Getting out of your comfort zone and meeting new people or potential partners.

    11 min

  4. 30/10/2021

    269|Introducing the Agile Business Athlete

    This week we’re talking about the agile business athlete. Topics Discussed In This Episode:Key takeaways from the last episode about burnout.How athletes manage to work hard year-round and not burn out.The key thing athletes do that enables them to recover.What it means to be an agile business athlete.How anticipating the events in your life can support your health longevity.What activities you should double down on in preparation for upcoming events.Why Leanne says she prefers to stay ready than get ready.Leanne’s three non-negotiables.How to support the degree of focus required in your performance phase.The most under-appreciated aspect of many peoples’ life and career.What practicing recovery can look like.The different ways you can manage recovery.What the next step is after you recover.What Leanne will be talking about more moving forward.Key Takeaways:A lot of people aren’t giving themselves the opportunity to take their foot off the gas, never giving themselves a chance to hit the brakes and recover.Athletes manage to work hard year-round without burning out because they prioritize recovery, nutrition, hydration, and rest.It’s important to note and predict upcoming events so you can gear up for them as they come.Leanne supports preparing by getting ready, but in her own life she prefers to stay ready all year because it’s easier for her than starting from zero when needed.Leanne’s performance as an agile business athlete includes three non-negotiables: daily meditation, at least 7 hours of sleep, and a minimum number of steps per day. Many of us are good at charging full-steam ahead and measuring our worth in productivity, and not so good at taking a step back and recovering.Every now and again, Leanne daydreams out her office window, which is a small example of slivered recovery.Don’t learn this lesson the hard way: appreciate that backing off beats burnout.There are helpful tools on the website including the Health IQ Test, the Wellbeing at Work Scorecard, and the 12 Stages of Burnout resource.It’s all about healthspan, not just lifespan. Action Steps:These are the methodologies of being an agile business athlete:1.   Predict. Take note of the big events you have coming up.2.   Prepare. Double down on the things that are good for you.3.   Perform.

    11 min

  5. 23/10/2021

    268|The Different Faces of Burnout

    This week we’re talking about the different faces of burnout. Topics Discussed In This Episode:

    10 min

  6. 16/10/2021

    267|My Story from Burnout to Bodyshot

    This week we’re talking about going from burnout to Bodyshot. Topics Discussed In This Episode:

    11 min

  7. 09/10/2021

    266|Do Something That is Meditative

    This week we’re talking about doing something that is meditative.  Topics Discussed In This Episode:Why meditative practices are a part of Leanne’s non-negotiables.How meditation has an image problem, and what it actually is.Why meditative practices are worthy of your time and attention.The three ways in which meditation and breathwork can benefit you most.What an average resting heart rate is.How it’s not always about having time for meditation, but making it.Apps that you can try to help with your meditative practice.The two branches of the nervous system and how we can transition between those states.A recent client experience and why this client felt like she failed at meditation (but didn’t really).Examples of various possible meditative practices.What it means to “never miss twice”.Key Takeaways:Some people say mindfulness and meditation doesn’t work for them, but often the issue is they haven’t found their best way of practicing it yet.The research shows that meditation and breathwork can help stabilize blood pressure.Meditative practices can also help lower resting heart rate.Practicing meditation and breathwork can reduce cortisol in the blood, thereby reducing stress.Mediation helps Leanne feel more composed, calm, and less reactive.There is no one way to practice meditation - all you need is a little bit of time.At night, it’s important to be in a parasympathetic nervous system state for a restful, restorative sleep.Leanne has worked with clients who were already using meditative practices without even realizing it.Meditation isn’t always sitting with your legs folded and eyes closed. It can include practices like knitting, gardening, and walking in nature.A meditative practice allows you to spend time tapping into what’s meaningful and fulfilling to you and is therefore important to your overall wellness.Action Steps:These are the main benefits of taking action and starting a meditative practice.1.   Stabilizes blood pressure. Research has shown that meditative practices can help lower high blood pressure.2.   Lowers resting heart rate. Meditative practices help lower your resting heart rate.3.   Reduces cortisol and stress. Mindfulness and meditation helps remove cortisol from the blood, which also supports a reduction in stress.

    10 min

  8. 02/10/2021

    265|The Sleep Staircase

    This week we’re discussing the sleep staircase. Topics Discussed in This Episode:

    10 min
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4.8
out of 5
39 Ratings

About

The Remove the Guesswork podcast is for busy professionals who want to improve their health, fitness and wellbeing using the latest science and technology to cut through the noise and get better results, faster. In each 30 minute episode I’ll talk with some of the leading names in the health and wellbeing industry about the latest innovations, interview people who have transformed their health to find out how they did it, and share my own personal story of chronic stress, burnout, career change and subsequent lifestyle transformation. Other popular topics include personalisation; optimizing human performance; work/life blend; the importance of recovery; finding consistency; thriving not surviving; becoming a health warrior; biohacking and intelligent training. Leanne Spencer is an expert in health, fitness and wellbeing. She is the author of two bestselling books, Rise and Shine and Remove the Guesswork and TEDx speaker on why fitness is more important than weight. Visit our website www.bodyshotperformance.com for more information.

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