Real Health with Karl Henry

On this week’s episode of Real Health, I’m bringing you my top tips for weight loss. Weight loss is about more than simply wanting to change how you look. We know weight is one of the big predictors of health-related issues as we get older. By carrying more of it on our bodies, you are putting pressure on your joints and aging the body quicker.So, wanting to lose some excess fat is a great thing to do for your health. Now that we’re coming into the summer, it's the perfect time to try and make some positive changes, both with your movement and your diet. While many people might think the focus should be on upping the amount of exercise, diet is arguably more important. Making changes to what you eat, contributes to about 60pc to 70pc of the results that you will experience. One of the easiest changes you can make to your diet, is ensuring you leave twelve hours between dinner and your breakfast the next morning. By doing this, it gives your body time to digest the food you’ve eaten. If for example, you have your breakfast at 7am, aim to finish eating by 7pm that evening. Not only does this ensure you are leaving a good amount of time before you start eating again, it also helps stop you snacking late into the night too. I also give you tips for tracking your food, how to incorporate movement into your day and how intense your exercises should be, so you achieve the results you want. For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and realhealth@independent.ie.Don’t forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

On this week’s show, we are tackling the issue of burnout. It is something that we’ve all become more aware of, especially over the course of the pandemic. While hopefully the stresses of lockdowns, home schooling and working at the kitchen table are behind us, life post Covid is bringing its own strains. Some people may be thriving with the new hybrid work life, but it might not be for everyone. So, with Workplace Wellbeing Day tomorrow, it is the perfect time to take a look at what can be done to beat burnout. I’m joined by burnout expert and psychotherapist, Siobhan Murray. Over three years ago, Siobhan joined me on the podcast to chat about her newly released book, The Burnout Solution. A lot has happened in those three years, and burnout has never been more topical. Siobhan says while burnout is commonly associated with work, she says it can be caused by many different situations: “A term I much prefer using which is; Burnout is emotional, mental, and physical exhaustion brought on by emotionally demanding situations...That emotionally demanding situation could be work, it could be family, it could be extended family...so it's not just work.”We also discuss what some of the common symptoms of burnout are, what you can do if you think a loved one might have burnout and what workplaces should do in order to mind their employees. For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and realhealth@independent.ie.Don’t forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

We’ve all either heard it before or offered it as advice; “It could be worse” or “Everything happens for a reason.” And while people might mean well, sometimes it's the last thing you want to hear when you are having a tough time. Is there an obsession with looking at the bright side of things? Well, our guest on Real Health this week certainly thinks so. I’m joined by psychotherapist Whitney Goodman to discuss how too much positivity can turn negative.Her new book, Toxic Positivity: Keeping It Real in a World Obsessed with Being Happy, looks at exactly that. Whitney explains that timing is important in determining when positivity will turn toxic: “I think timing is one of the biggest factors that brings positivity from being helpful or healthy into the relm of being toxic. When we use it at a time when someone is struggling and looking for a different type of support, that is when we can really see it go wrong.” Even aspiring to be happy all the time is not something Whitney believes we should be aiming for: “This goal that we are striving towards is actually going to make us more miserable because we are missing out on so much good data and information and experiences when we try to avoid everything in life that isn’t happiness or positivity.”We also discuss positive affirmations and what advice we should give when someone needs help or support.For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don’t forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

The area of diet supplements can be a confusing one to navigate. You have to think about what vitamins you should be taking, what form they should come in and if they are worth the money. On this week’s episode of Real Health, I’m taking you through everything you need to know about supplements, with dietitian and sports nutritionist Kathryn Stewart. Kathryn says you only have to look to the name to know what supplements are meant to do. “You shouldn’t be using them as a replacement or a substitution. They are always in addition to what you are eating already. You want to think, can I get this from a certain food [and] am I getting enough from food? If that’s a no and something is low previously, then maybe you require supplements” she says. We also talk about some of the supplements that people should be taking all the time. Many of us have heard the advice from professionals about Vitamin D, but Kathryn also thinks omegas are something people need to consider. “If people do eat fish it tends to be the less offensive ones or the less smelly ones...but salmon, trout, mackerel sardines, the oily fish, they’re the ones where you’ll get the omegas from.” As omegas are crucial for brain and heart health, Kathryn recommends having two portions of these types of fish a week and if you can’t, then you should consider taking a supplement. For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don’t forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

On this week’s episode of Real Health, we are talking about the negative impact a more sedentary life can have on our health. With remote working a major part of our lives now, it means the way we move has totally changed. Less running for the bus, shorter distances to make tea or coffee, even the toilet is not as far away as it might have been in the office. All this means we can fall into the habit of sitting more. But could small changes to our daily lives help us improve our health and wellness? Joining me to discuss this is Suzy Reading, chartered psychologist and qualified yoga teacher and personal trainer, specialising in wellbeing. Her new book Sit to get Fit, gives readers a practical guide to changing the way we sit for our health, energy and longevity.Suzy says while sitting can be unhealthy for our physical health, it can also cause problems for our mental health too: “Really interestingly, research has shown that our posture has an impact on our mood, specifically that round posture that we end up in on the sofa. Especially if you couple that with a screen. Research is showing that in that round spine, downcast gaze position, it lowers your mood and it lowers your subjective energy levels.” We also chat through some simple and quick movements that you can add into your day, that could offset some of the harms done by sitting for extended periods of time. For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don’t forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

On this week’s episode, I’m bringing you my top tips for getting started with resistance training. I’ll be telling you all you need to know about introducing weight bearing exercises into your routine. From home workouts to choosing the right amount of weight for you, I’m covering it all. While cardio exercise like running, walking or swimming can be great for our health, resistance training is crucial for longevity. As we age, we begin to lose muscle mass and gain fat. So, training our bodies to be able to lift weights is really important to preserve the muscles we have. In turn it allows us to continue doing even the most basic of movements, like carrying the food shop in from the car or lifting our kids. I also have some great tips for making progress, perfect for those who have already introduced resistance training into their fitness schedule. For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don’t forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

Since we were young, many of us have been taught that “breakfast is the most important meal of the day”. But what if what we believe about breakfast or food more generally is wrong? On this week’s episode of Real Health, I’m joined by author and Professor of genetic epidemiology, Tim Spector.Tim is one of the world's leading scientists in food and nutrition. His book Spoon-Fed: Why almost everything we’ve been told about food is wrong, looks to bust the myths and rules surrounding food that have been accepted in society for decades. Tim says even as people got older, the idea that breakfast was the meal that couldn’t be missed continued. We were told skipping breakfast could lead to weight gain and over eating. This Tim says, is completely wrong: “There is no evidence that skipping breakfast is bad for you. There is increasingly good evidence that for many people, not everybody but for many people (sic), skipping breakfast is a way of losing weight and improving metabolism. We also know that it can help your gut microbes as well.”We also chat about obesity as well as fasting, something Tim says he does about twice a week. For more episodes, tips and advice from the show just go to: independent.ie/podcasts/the-re…health-podcast.   And you can get in touch - I’m @KarlHenryPT on Instagram and realhealth@independent.ie.  Don’t forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.  The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

This week on Real Health it's all about giving you the knowledge and the tools on how to not only live healthier, but longer too. While many of you will have read or been told what you need to do to live longer, it's as important to understand why making certain changes can have such a positive impact on longevity. From mindset to exercise and fasting, we are taking a look at the best changes you can make to your daily lives, with Professor Rose Anne Kenny. Rose Anne’s new book Age Proof, The New Science of Living a Longer and Healthier Life looks at the latest research behind why we age and how a lot of it is within our control. While diet and exercise are important for staying healthy as you age, Rose Anne says it's also about your attitude to aging: “How you perceive yourself to aging, actually seems to influence your physical aging going forward [as well as] cognitive brain health.” In other words, you are as old as you feel. We also discuss how sitting for long periods of time can be toxic to our cells and what type of movement Rose Anne says is the best to keep you feeling young. For more episodes, tips and advice from the show just go to: independent.ie/podcasts/the-re…health-podcast.   And you can get in touch - I’m @KarlHenryPT on Instagram and realhealth@independent.ie.  Don’t forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.  The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

This week on Real Health we’re discussing eating disorders, what they are and how they impact on the health of somebody suffering from them. Eating disorders are complex and affect both the mental and physical health of the person with one. So, when someone gets help, it's often from a team of people with different expertise. Today I’m joined by Aveen Bannon, Dietitian at the Dublin Nutrition Centre who specialises in eating disorders, to tell us more about them and her role in treatment.Aveen says for many people who decide to seek help for an eating disorder, contacting someone like a GP can be difficult: “Sometimes you might go straight to a psychologist, or sometimes you will go to a dietician. The first thing is to make one appointment. It might feel very overwhelming when you feel you have to suddenly do all of this...Once the journey starts it can be a little bit scary, but it will be worth it.”Aveen also talks through the different types of eating disorders there are and from her experience what some of the causes can be. If you have been impacted by the content in this week’s episode of Real Heal or would like to get some more information, go to www.bodywhys.ieFor more episodes, tips and advice from the show just go to: independent.ie/podcasts/the-re…health-podcast/ And you can get in touch - I’m @KarlHenryPT on Instagram and realhealth@independent.ie. Don’t forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from. The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

With International Women’s Day coming up, we have decided to dedicate a whole episode to female health. Joining me this week is nutritionist and founder of The Fit Clinic, Dr Michelle Hone. We will be discussing everything from hormones and fertility to the importance of carbs in a woman’s diet. Michelle says women need to be treating their health and fitness differently to the way men do. She explains that a lot of the health and performance related research to date has been done in men. But with female hormones being very different, Michelle says it is not enough to simply take that information and apply it to women. “If you look at something like the fasting research or the low carbohydrate research, most of [that] has been done in men.“[Women] are not just shrunk down versions of the male physiology. Our female physiology is completely different, and we need to really honour our hormones” she says. We also chat about the impact overexercising can have on a woman’s body. “When we are over exercising or undereating, we are constantly sitting in this fight or flight response state. That is what is detrimental for our hormones. That is what switches off the interaction between the ovaries and the hypothalamic amenorrhea” Michelle says. For more episodes, tips and advice from the show just go to: independent.ie/podcasts/the-re…health-podcast/ And you can get in touch - I’m @KarlHenryPT on Instagram and realhealth@independent.ie. Don’t forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from. The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.