The Science of Fitness Podcast

Science of Fitness
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Welcome to the Science Of Fitness podcast where we aim to inspire you to live a healthier and more fulfilling life as we share evidence and anecdotes on all things health, fitness, performance, wellness and business. Hosted by Kieran Maguire, Co-Owner and Director of Science Of Fitness with an Undergraduate degree in Exercise Science and Masters degree in High Performance, the podcast includes guests and friends of SOF from all walks of life sharing their knowledge and stories within their field of expertise. Join us as we provide listeners with digestible and relatable educational tools and entertaining stories to inspire a healthier and more fulfilling life.  

  1. FEB 13

    11 Rules For Fitness And Business to Celebrate 11 Years of SOF

    We share 11 rules forged from 11 years running a gym and building a community, linking what works in training to what works in business. From consistency and clear goals to measurement, people, patience, and celebration, we map a path you can stick to. • turn up as the non‑negotiable habit • surround yourself with good people for pull and accountability • set clear goals to direct effort and interest • measure progress and pain to guide decisions • avoid fads to protect longevity • know your strengths and build from them • don’t specialise entirely; shore up weaknesses • write commitments down and keep promises • listen to pain points in body and business • move at a slow, steady, sustainable pace • celebrate milestones to renew motivation Be sure to check us out across all forms of social media and subscribe to this channel if you want to stay up to date to the latest episodes and any other anecdotes with which we might share across these video platforms If you ever find yourself locally in Brisbane, be sure to drop into one of our facilities or down on the Gold Coast in Burley You can also check us out at scienceoffitness.com.au and see all things relating to what we offer in programming and performance, whether it's online or in person

    28 min

  2. 12/19/2025

    6 Minute Guided Breathwork with Kieran

    We guide a five‑minute breathwork session to shift state on demand, using simple counts, contrasts, and stillness to teach control over the nervous system. You learn to breathe low and wide, lengthen your exhale, and use brief breath holds to settle fast. • body awareness and rib expansion cues • 3‑in 5‑out pattern for downregulation • gentle pauses to relax face and jaw • 2‑in 1‑out set to upregulate safely • comfortable inhale hold to build tolerance • return to neutral breathing and body scan • when to use it for sleep, work, recovery Save it in your favourites, listen whenever you need a slowdown, before bed, before work, or after a long day when you get home

    7 min

  3. 12/12/2025

    Under the mask, lessons from Anaesthetist Dr Conrad Macrokanis

    Surgery isn’t a Netflix nap. It’s a high‑stakes team effort where your anaesthetist runs the room, balances risk, and quietly steers you from fear to recovery. We sit with Dr Conrad Makrikanis to decode what really happens before the first dose, why obesity is a medical emergency, and how prehab can slash complications by half. Conrad traces a path from rural retrievals to Brisbane theatres, revealing how prevention often lives in a bubble while most patients arrive in crisis. He breaks down GLP‑1 agonists—how they silence food noise, why they’re not a quick fix, and how to protect muscle with resistance training and protein. We go deep on NEAT, the underrated daily movement that improves endothelial health, lowers clot risk, sharpens insulin sensitivity, and speeds wound healing. If you’ve got joint pain or a surgery date, his blueprint is clear: two strength sessions, two aerobic sessions, eight hours of sleep, six to eight weeks off smoking, minimal alcohol, and a plan for post‑op care at home. We also talk anxiety. Information lowers fear, and a simple pre‑op call with your anaesthetist can change your whole day. Learn the real risks—nausea, soreness, rare awareness—and why timing, age, urgency, and even after‑midnight cases influence outcomes. From Indigenous health contrasts to the power of community programs that drive prehab compliance, this is a candid look at what moves the needle in modern care. The future? Personalised anaesthesia guided by pharmacogenetics and CNS profiles. Until then, prepare like an athlete and recover like a pro. If this conversation helped you feel more prepared, follow the show, share it with a friend facing surgery, and leave a review so more people can find it. Your next best outcome starts with one small step today.

    1h 10m

  4. 12/05/2025

    Recovery Applied with TH7 Founder - Tom Harvey

    What if recovery wasn’t a luxury but the easiest way to upgrade sleep, focus, training, and mood? We sit down with TH7 co-founder Tom Harvey to map the shift from novelty wellness to purpose-built protocols that respect time, deliver clarity, and actually make your week feel better. Over the last 18 months Tom’s team opened four clinics and learned why consistency beats variety, how to turn protocols into habits, and what separates a true recovery experience from a sauna and ice bath shoved in a corner. Tom pulls back the curtain on the operational details that change outcomes: CO2-managed saunas that keep you clear-headed, pristine hot and cold pools auto-tested every ten seconds, and a custom booking system that sequences each step so you’re never stuck waiting. We break down the Nordic protocol—20 minutes heat, guided hot-cold cycling, steam, and a final cold hit—and explain why it remains the most copied format in the space. We also dig into what they scrapped (float tanks, certain mix-and-match combos), what scales and what doesn’t (cryo), and why hyperbaric oxygen therapy pairs so well with full-body red light for return-to-play and deep work focus. You’ll hear how heat before bed can set up deeper sleep through a thermal drop, why cold in the morning sharpens alertness, and how breath-led exposures make you calmer under pressure in daily life. Most of all, you’ll get a realistic playbook: make it social, lock a weekly slot, aim for the minimum effective dose, and let recovery become a multiplier for training, work, and home. If you want wellness that fits your life—not the other way around—this conversation gives you the framework to start today. Enjoyed the conversation? Follow the show, share it with a mate, and leave a review so we can help more people build smarter recovery habits.

    58 min

  5. 11/29/2025

    Sport Psychology: Mastering Change And Mindset With Tama Barry

    What if the most valuable performance upgrade isn’t more effort, but more honesty with yourself? We sit down with Tama Barry — former principal dancer turned sport and exercise psychologist — to map the messy terrain between certainty and growth, and how language, values, and attention shape every outcome you care about. Tama opens up about the intensity of professional ballet, the abrupt end through knee injury, and the long stretch of highly functional depression that followed. From there, we dig into adjustment disorder, identity beyond a job title, and the often invisible work of rebuilding a purpose-led life. Along the way we challenge sloppy mental health language, separate “conflict” from “a hard conversation,” and show how precise words can calm the nervous system and unlock better behaviour. If you lead teams, coach athletes, parent, or just want to get unstuck, you’ll find practical tools: emotion check-ins, values clarification, and the ACT framework for psychological flexibility. We also zoom out to the system: why teams need shared language for buy-in, how coaches can cue “hold it lighter” instead of “do it perfectly,” and why friendships deserve the same repair as romantic relationships. Tama speaks candidly about dehumanisation, queer rights, and how policy shapes wellbeing, urging critical thinking as a health skill. The pattern is consistent across sport and everyday life: notice what’s real, align actions to who you want to be, and carry difficult feelings without letting them drive. If you’re ready to move from coping to flourishing, this conversation gives you a map and the first steps. Subscribe, share this with someone who needs it, and leave a review with one value you’ll act on this week.

    1h 48m

  6. 11/23/2025

    How Sports Nutrition Actually Works With Hanah Mills

    The gap between training hard and feeling great is often one thing: enough fuel. We’re joined by sports dietitian Hanah Mills for a candid, practical tour of performance nutrition that ditches extremes and focuses on what actually moves the needle—energy availability, smart carb timing, and habits you can live with. We start by challenging hustle culture and the pressure to chase body fat at all costs. If you’re not paid to perform, you’re paying to participate—so recovery, consistency, and mental health come first. Hannah shares how she screens for a compromised relationship with food, why maintenance calories can be medicine, and how to choose off‑season windows for moderate, percentage‑based deficits that protect muscle and performance. From there, we get tactical. Learn how resting metabolic rate anchors daily energy needs, why protein and essential fats set your floor, and how carbs unlock better sessions, less DOMS, and steady motivation. We unpack low energy availability (LEA), the hormone-bone connection, and the very real risk of stress fractures in underfueled runners. Rehab gets a reality check too: cuts slow tissue repair, while fueling up speeds the path back to sport. On electrolytes, we separate signal from noise—most sweat loss is sodium and chloride, cramp is usually neuromuscular fatigue, and hydration is best judged by urine colour, not giant water bottles. You’ll leave with simple upgrades that stick: sultanas in the car door for pre‑session carbs, high‑protein versions of everyday staples, extra virgin olive oil as your go‑to fat, and a practical way to spread carbs across the day. Whether you’re chasing a 5K PB or building longevity, this is nutrition that respects real life and delivers results. If this resonated, follow the show, share it with a training mate, and leave a quick review to help more listeners find evidence‑based, no‑nonsense guidance.

    1h 20m

  7. 11/19/2025

    Optimising Your Stride: A Physio’s Guide To Running Well With Dominic Morosini

    Ever felt “stuck in the mud” mid-run or trapped by a watch that insists you’re in zone two while your lungs disagree? We sat down with sports physio Dominic Morissini to unpack what efficient running really looks like, how to build it, and why the smartest changes often start away from the track. Dom breaks running down into what you see and what you load: kinematics and kinetics. From there, we explore two common archetypes. The springy runner who collapses at the hips under fatigue needs targeted strength and mid-stance control before any technique cues. The strong hybrid runner who overstrides and lingers on the ground needs reactivity, rhythm, and short-contact plyometrics to learn “hit and go.” Instead of forcing a new stride overnight, Dom shows how concise drills and simple lifts teach your nervous system to self-organise, producing smoother form and fewer niggles in weeks. We also tackle the truths most runners miss. Heel striking isn’t evil unless it comes with overstriding. Pronation is a feature, not a flaw, when your foot stores and releases energy. Barefoot strength in the gym reveals balance and loading errors, and the big toe is a hidden power source for toe-off. If you want one starting point that helps almost everyone, begin with hips and abs: stack the pelvis, free the hip flexors, and wake up glutes to stabilise mid-stance. For data lovers, Dom brings lactate testing into focus. Heart rate is useful but noisy; heat, sleep, and caffeine skew it. Lactate thresholds pinpoint real training zones by speed, reducing “grey zone” slog and making easy runs truly easy. Pair those zones with breath checks and perceived effort, and you’ll train smarter in all seasons. When analysis overload creeps in, leave the watch at home and head for trails. Joy is a performance enhancer. If this helped, follow the show, share it with a running mate, and leave a quick review so others can find these practical tools. Got a myth you want busted or a topic you’re curious about? Send us a message and we’ll dive in next.

    1h 19m

  8. 11/15/2025

    Why Breathwork is The Missing Link In Your Training

    Most people think recovery is an ice bath or a day off. We make the case that the most accessible recovery tool is already with you: a diaphragm-led breath that can steady your heart, calm your nervous system, and teach your body to move better under load. We break down how breathing sits at the crossroads of mechanics and neurology. You’ll learn why shallow, chesty breaths keep you wired, why longer exhales can lower heart rate and lift HRV, and how rib cage motion links to spinal loading in squats and deadlifts. We share simple self-assessments—hand on chest and belly, lower rib expansion tests—and show how to cue the diaphragm so the pelvis, abdominal wall, and thoracic spine share the work. Expect practical frameworks, not fluff: short protocols you can use before bed to fall asleep faster, between sets to downshift arousal, and at your desk to release neck tension and headaches. We also tackle the debate around “just lift heavier” versus so-called stabiliser work. Our view is clear: build strength, but earn it with awareness. Low-threshold drills, Pilates-inspired control, and breath-led positioning prepare you for heavier, more complex movements with fewer setbacks. The result is a training week that feels more balanced—high output when you need it, and genuine recovery when you don’t. Along the way, we connect evidence on paced breathing and HRV with real gym outcomes: better posture, fewer niggles, improved sleep, and more confident lifting. Ready to try it yourself? Start with five rounds of three seconds in and five seconds out, then layer those cues into your next session. If you’re in Brisbane, drop into our breathing class to experience it live. If this resonated, subscribe, share it with a training partner, and leave a review telling us which drill helped you most.

    36 min
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About

Welcome to the Science Of Fitness podcast where we aim to inspire you to live a healthier and more fulfilling life as we share evidence and anecdotes on all things health, fitness, performance, wellness and business. Hosted by Kieran Maguire, Co-Owner and Director of Science Of Fitness with an Undergraduate degree in Exercise Science and Masters degree in High Performance, the podcast includes guests and friends of SOF from all walks of life sharing their knowledge and stories within their field of expertise. Join us as we provide listeners with digestible and relatable educational tools and entertaining stories to inspire a healthier and more fulfilling life.  

Information

  • Creator
    Science of Fitness
  • Years Active
    2023 - 2026
  • Episodes
    76
  • Rating
    Explicit
  • Copyright
    © 2026 The Science of Fitness Podcast
  • Show Website
    The Science of Fitness Podcast