261 episodes

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.

Remove the Guesswork: Health, Fitness and Wellbeing for Busy Professionals Leanne Spencer - Health, Fitness and Wellbeing Expert

    • Fitness

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.

    207|Insights: We're Taking a Break!

    207|Insights: We're Taking a Break!

    In the meantime, here are our top tips for maintaining and building a healthy immune system. We will be back in late Spring! Stay well :-)
    How can you keep your immune system strong? Listen in as we share some tips and strategies that you can implement to make sure you’re robust, resilient, and healthy.
    Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

    Topics Discussed in this Episode:


    8 tips for maintaining and building a healthy immune system



    Key Takeaways:


    Our top 8 tips for keeping your immune system healthy




    Make sure you’re getting at least 7 hours of sleep each night.


    Have a healthy diet with loads of fruits and vegetables.


    Exercise, especially outdoors. Any form of movement is going to be beneficial within the confines of what you can do and what you’re allowed to do.


    Manage stress.


    Avoid sugar.


    Reduce alcohol intake. This will help you strengthen your immune system.


    Eat fermented foods to keep your gut microbes happy.


    Take vitamin D. Most of us coming out of winter are going to be low in vitamin D, and that affects energy, mental health, and the immune system.



    Action Steps:


    Get enough good quality sleep.


    Try and incorporate vegetables in a smoothie.


    Exercise.


    Manage your stress by doing breathing exercises like box breathing, meditation, gardening, walking, low-intensity exercises, etc.


    Avoid sugar.


    Reduce your alcohol intake.


    Eat fermented foods.


    Get yourself a high-dose vitamin D spray or tablet.



    Leanne said:
    “Don’t start your day sleep-starved. It’s going to make things much more difficult for you, particularly in these very testing and tricky times.”

    “In these times, mental health is as important as physical health. You need to be keeping well and staying well mentally so you make good decisions and keep yourself chipper and mentally afloat during this time.”

    If you’re interested in finding out what your health IQ is, take the Health IQ test to find out,

    206|Discussing Fitness, Recovery, Healthspan and more with Psycle Instructor and Life Coach Sarah Elliott

    206|Discussing Fitness, Recovery, Healthspan and more with Psycle Instructor and Life Coach Sarah Elliott

    How can you effectively coach someone? Psycle instructor Sarah Elliot does it by combining life coaching with the aspect of physical movement. In this episode, she shares her relationship with health, fitness, and wellbeing and how she balances fitness with recovery.
    Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

    Topics Discussed in this Episode:


    Making the transition from the corporate world to the health and fitness industry


    Becoming a life coach and the value it brings


    How switching careers changed Sarah’s wellbeing


    Combining life coaching with the physical movement aspect


    Psycle and why it’s becoming more popular


    Recovery


    Key Takeaways:


    It’s important for anyone working in the field of therapy, counseling, or coaching to have their own coach, someone they can speak candidly to. Coaches play such a valuable role and serve such a unique purpose


    Every good personal trainer or fitness coach, or any coach for that matter, is on that journey of constantly evolving.


    The blueprint that Pscyle teaches is very strategic in how to motivate and when to motivate. There’s so much that goes behind the psychological element.


    Recovery is pre- and post-workout. It’s what helps facilitate and make the workout more effective, and it’s also the mental aspect.


    It’s about healthspan, not lifespan. It’s about the longevity of healthspan and living a useful, happy life.



    Action Steps:


    If you’re a fitness instructor, do something for yourself outside of teaching.


    Try Psycle.


    Make sleep one of your non-negotiables.



    Sarah said:
    “Those of us that work in this industry, we are advocates, we are paving the way, we are leading by example.”
    “It’s important to be moving the body, yes, but in a sustainable way.”

    If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness.
    If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts.

    204|Shorter: How Working Less Will Revolutionise the Way Your Company Gets Things Done with Author Alex Soojung-Kim Pang

    204|Shorter: How Working Less Will Revolutionise the Way Your Company Gets Things Done with Author Alex Soojung-Kim Pang

    What do you think about the four-day working week? Author Alex Soojung-Kim Pang shares his insights about this idea which he tackles in length in his book Shorter.
    Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

    Topics Discussed in this Episode:


    The answer to the question “What can working moms do in order to get more rest?”


    Challenging the assumptions about work and overwork


    How bad is overwork


    What some companies are doing to implement the four-day working week


    Redesigning the workday


    What drives businesses to move to the four-day working week


    The risk of burnout


    The impact of moving to a four-day week to businesses and the wellbeing of employees



    Key Takeaways:


    Many of the problems we face in building more rest in our lives are structural rather than personal. This is not merely a question of self-help or life advice.


    The answer to the question “What can working moms do in order to get more rest?” is not just personal routines. What they need are structural changes.


    Overwork is as bad a public health problem as smoking. It affects as many people, and both the long-term and short-term impacts on people’s health and happiness are just as great.


    Research shows that most employees -- thanks to a combination of poorly-run meetings, technology distractions, multi-tasking -- lose about two hours of productive work time every day.


    The road to a shorter workweek begins at the top with a founder to a charismatic CEO saying, “We’re going to do this.” But all the work of figuring out how to make it happen is done by the employees themselves.



    Action Steps:


    Recognize that the norms about how we work are not hard and fast structure. There are things that we can break down and put together in better and more effective ways.


    Learn from people who are already doing four-day weeks to make your own work more pleasant and more productive.


    Look at the way you work now (or the way work is done in your workplace) and keep a mental list of what changes you think you could make if you had a blank sheet of paper and a four-day schedule.



    Alex said:
    “In a lot of companies, there are separate initiatives to deal with the recruitment challenge or the work-life balance challenge or the flexible work thing or the sustainability thing.

    203|Insights: Importance of Adventures in Life

    203|Insights: Importance of Adventures in Life

    What kind of adventures have you got going? Listen in as I share the adventures I've got coming up and just how important adventures are in life.
    Visit https://www.bodyshotperformance.com/topic/podcasts/ (https://www.bodyshotperformance.com/topic/podcasts/) for the complete show notes of every podcast episode.
     
    Topics Discussed in this Episode:


    The adventures I've got going


    The importance of having adventure in your life


    The effects that adventure can have on the brain and body


     
    Key Takeaways:


    For most of us, life is a "velvet rut". The pressures of work and home can often squeeze out any bandwidth we have for working on the things we love in life.


    Adventure varies from person to person. It doesn't always have to be grand. It can be as simple as finding new areas to take a walk, learning to play a new instrument, or meeting new people.


    From a body perspective, when we do something new, we get a nice dose of "happy hormones" in the the body.


     
    Action Steps:


    Go have an adventure. Have as much adventure as you can get.


    Think about the things that you do on a regular basis and how much time amongst all that is there for adventure.


     
    Leanne said:
    "[Adventure] will vary from person to person. My idea of adventure can be your hell, your adventure can be my hell."
     
    "Often, we don't have time for adventure. We think we don't have time for it. We think it's not for us. But actually, we're all quite adventurous in our own ways."
     
    If you're interested in finding out what your health IQ is, take the Health IQ test (https://www.bodyshotperformance.com/bodyshot-for-healthspan/health-iq/) to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness.
     
    What are your thoughts on overworking? Jump on to social media and let us know what you think or email me at leanne@bodyshotperformance.com (mailto:leanne@bodyshotperformance.com)
    If you've enjoyed what you've heard on this episode and it's added value to you, share the episode with someone you think could benefit from it. And don't forget to leave a rating or a review and subscribe to us on Apple Podcasts.
     
    Links to things mentioned in the show:


    The Corporate Athlete Webinar: How to get your teams ready for the rigours of business life - SIGN UP HERE (https://www.eventbrite.co.uk/e/how-to-get-your-teams-ready-for-the-rigours-of-business-life-tickets-94627594683)


     
    More from Leanne Spencer:
    Bodyshot Performance (https://www.bodyshotperformance.com)
    Bodyshot Performance Limited Facebook page (https://web.facebook.com/BodyshotPT)
    Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer (https://www.amazon.co.uk/Rise-Shine-Recover-burnout-back/dp/1781333734/ref=dp_ob_title_bk)

    202|Wellbeing, Network Medicine and Connection and How It Relates to Inspirational Leadership with Functional Medicine Expert Pete Williams

    202|Wellbeing, Network Medicine and Connection and How It Relates to Inspirational Leadership with Functional Medicine Expert Pete Williams

    How does connection contribute to your health and wellbeing? Exercise and medical scientist Pete Williams champions the functional medicine approach to making individuals more healthy. Listen in as he shares how wellbeing, network medicine, and connection relate to inspirational leadership.
    Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

    Topics Discussed in this Episode:


    What is network medicine


    The infectious nature of obesity


    Social genomics


    What happens when the brain is wired for more and more stressful environments


    Why we’re in the Catch-22 of how we’re trying to change humans


    What the future looks like for organisations in terms of how they look after employees’ health and wellbeing


    What it means to say that humans are holobians


    Why connection is so important



    Key Takeaways:


    Obesity is a disease and a disorder that has an infectious nature to it. From a network medicine perspective, humans can become “infected” in the sense that if you have a friend who is overweight, by the simple nature of that relationship, you’re 152% more likely to become overweight over time.


    We all have these multiple networks that influence our health either positively or negatively.


    Social genomics is the field of research that looks at how our friends, family, colleagues, and organisations have a huge influence on how we exist, including whether or not we’re going to be healthy.


    The human body’s number one job every day is to look around the environment using its senses and say, “Am I safe in this situation?” This is driven by the stress hormone, so this is why we always have a problem with stress.


    Studies have shown that empathy from someone else has huge implications not only in a person’s stress response but also on their biochemistry.


    It has been proven that if you opt into a well-designed strategy from a wellness perspective, the ROI returns are huge.


    The human DNA is wired for connection, and this is why connection matters on a fundamental biological basis. What connection does is it takes you from a stress response into a relaxation response.


    The more you can connect with your employees, the more work they will choose to do for you. If you can build the right tribe, they will pay you back in buckets.


    The more tech you’re exposed to, the more touch you need to engage in your life.

    201|Insights: Is Overwork an Addiction?

    201|Insights: Is Overwork an Addiction?

    Do you find yourself overworking most of the time? Has overworking become an addiction for you? Listen in as I share my insights on this subject.
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