The Health and Sport Show

Ep77: Will An AI App Be The Death Of MSK Physiotherapy In The NHS?

Thu, 20 Jun 2024 06:03:00 +0100

In this episode, we dive into the transformative world of healthcare technology, focusing on the innovative Flok Health App. Recently adopted by the NHS, this AI-driven app is set to 'revolutionize' the way physiotherapy appointments are managed, specifically for patients suffering from low back pain. Join us as we explore how this cutting-edge tool works, its potential impact on the healthcare system, and what it means for patients and practitioners alike....... and will it be a positive? Or just another way of cutting costs and putting waiting time targets above patient outcomes?

Resources Mentioned in This Episode:

Call to Action:

If you enjoyed this episode, please leave us a review and share it with others who might benefit from learning about the Flok Health App. If you have any questions or topics you’d like us to cover, drop us a message on our social media channels.

Thank you for tuning in! Join us next week as we continue to explore the innovations transforming healthcare today.

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How To Make Stress Your Friend - Kelly McGonigal

Ep76: Are Pressure and Stress A Bad Thing? Or Are they Vital To Success? (David Bromley)

Fri, 10 May 2024 17:29:00 +0100

In todays episode we talk about what could make all the difference coming into the final weekend of matches in the EFL Championship....... who will prepare their players to handle the pressure and stress the best?

We tend to think of stress and pressure as a bad thing, however, research shows that without stress we're unlikely to ever reach our best performance.

So if we ned stress, it comes down to who can prepare the players the best to handle the upcoming pressure and stress. Can they help the players perception be one of excitement and optimism, rather than focusing on the potentially serious consequences of a poor outcome.

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Ep75: How Can We Get Medical Cannabis Prescribed In The United Kingdom?

Fri, 19 Apr 2024 06:03:00 +0100

Welcome back to [Your Podcast Name], where we explore the latest trends and innovations in health and wellness. Today, we're diving into a topic that's been on the radar of many in the healthcare industry: medical grade cannabis versus CBD products. We're joined by Pierre Van Weperen from Grow Pharma, a leader in the field, to help us navigate this complex landscape.

Segment 1: Understanding Cannabis

Host: We kick things off with Pierre explaining the fundamental differences between medical grade cannabis and over-the-counter CBD products. What makes them distinct, and why does it matter?

Segment 2: Accessing Prescription Cannabis

Pierre outlines the current pathways for clients to obtain prescription cannabis. Who's eligible, what conditions does it best serve, and what are the steps involved in getting a prescription?

Segment 3: Delivery Methods

Pierre Van Weperen: From oils to inhalers, Pierre discusses the various ways prescribed cannabis can be administered. How do these methods affect efficacy and patient experience?

Segment 4: Barriers to Access

Host: Despite legalization in 2018, getting a prescription for cannabis is still a hurdle for many. Pierre sheds light on the challenges within the healthcare system and regulatory environment that keep cannabis from being more widely accessible.

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Ep74: Time To Listen To My Own Advice...

Thu, 11 Apr 2024 15:45:00 +0100

Hello Everyone!

I'm off on holiday, therefore, I took my own advice (via my wonderful clients) and decided to reduce my workload so I'm not totally stressed out before I go on holiday with my wonderful family.

I'm sure i'll get a chance to upload an episode next week...... mainly because i've already recorded it. A very interesting conversation with the CEO - Pierre Van Weperen of Grow Pharma.

See you in the next episode.

Tom

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Ep73: Head Injury Assessments In Football: Should They Copy Rugby and the NFL?

Wed, 03 Apr 2024 09:00:00 +0100

This episode was inspired by the recent interview with Raphael Varane opening up about playing with a concussion twice in his professional career and his concern that he has damaged his body by heading a football which can potentially cause repetitive low grade head traumas.

He spoke of his concern that even though he played well against Germany in the 2014 World Cup, what would have happened if he'd received another head trauma and developed 'Second Impact Syndrome'?

I still feel head injuries are not taken seriously enough certainly in amateur sport where head injury checks appear to be non-existent..... but are we even doing them well enough at the sharp end of the game?

Compared to rugby and the NFL, in my opinion, football still has improvements to make. Assessing a player on pitch side with the noise of the crowd and the distraction of the ongoing match is not the ideal environment for a clinical assessment to rule out concussion.

The player is desperate to get back on the pitch to help his team mates, and the manager or head coach doesn't want to lose the game, and potentially his job!

It's time to introduce temporary concussion substitutes into football just like in rugby so that a team is not disadvantaged for taking player welfare seriously. Take the pressure off the player, put the coach at ease, take the time element out of the equation and carry out a head injury assessment in a calm and quiet clinical setting.

We must minimise the risk of these head injuries going undetected and accumulating through a persons life and career. Steve Thompson, who played Hooker for England's World Cup winning team in 2003 can't even remember taking part in that tournament due to early onset dementia. He's only 45 years old, and now wishes that he'd never played rugby.

It's a sad story and one that we all need to take very seriously at all levels of sport.

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Ep72: Is Chocolate Really a Super Food? Find Out Here.

Fri, 29 Mar 2024 07:57:00 +0100

Some Favourite Chocolate Options

Alter Eco - 85% Dark Chocolate
Lindt - 85% Dark Chocolate
Montezuma's - 74% Dark Chocolate Giant Buttons
TAZA - 70% Dark Chocolate Cookie Crunch - Not tried this one yet but heard good reviews.
Nibble - 81% Dark Chocolate Chips - 1kg bag - For Snacking, Melt Into Moulds And Make Your Own Bars.

Today, we're embarking on a tasty journey to explore chocolate, a food that's often misunderstood. Despite its indulgent reputation, chocolate hides a trove of health benefits – yes, you heard that right! But as with everything, the devil's in the details, or in this case, the type of chocolate you choose.

Chocolate's Bad Rap vs. Hidden Health Benefits

While chocolate has been sidelined in the health world, research suggests it can actually rival many superfoods in terms of nutrients. Surprised? Let's delve into why not all chocolates are created equal and how making the right choice can boost your health.

Healthy vs. Unhealthy Chocolate Bars

An interesting piece from 'Good To Know' ranks chocolate bars by their healthiness based on calorie and fat content. But there's more to chocolate than just calories and fat – it's about what kind of nutritional content it contains, and let's not forget the sugar!

The Chocolate Spectrum: White, Milk, Dark

When we talk about chocolate, we're generally referring to three types: white, milk, and dark. For those health-conscious among us, dark chocolate often leads the pack due to its higher cacao content and lower sugar levels. Yet, not all dark chocolates are made equal.

Your Chocolate Shopping Checklist

Ready to shop smarter? Look for dark chocolate with high cacao content (over 70%), low sugar, and minimal additives. And remember, "processed with alkali" is a no-go if you're chasing the health benefits.

The Power of Cocoa

Cocoa isn't just delicious; it's packed with flavanols that offer a host of health benefits, from improving blood flow to reducing the risk of disease. Interestingly, cocoa tops the charts in antioxidant activity, even more than many super fruit powders!

Practical Tips for Chocolate Lovers

Transitioning to healthier chocolate choices might take some taste bud training, especially if you're venturing into the 70% cacao and beyond territory. But trust me, it's an adventure worth embarking on for both your palate and your health.

Conclusion

So there you have it, chocolate lovers – a guide to enjoying your favorite treat in a way that's both pleasurable and beneficial to your health. Remember, it's all about making informed choices and finding that sweet spot in your diet where taste meets health.

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Ep 71: Mastering The Art Of Making Good Decisions? Is That Even Possible?

Wed, 20 Mar 2024 06:03:00 +0100

In this episode we get the opportunity to talk with Olympic Tae Kwon Do Technical Director Dave Cook about the complicated subject of decision making.

We didn't have a script of an agenda, we wanted to let the conversation go wherever it took us.... and I must admit I was surprised how broad we went, and how complicated and difficult it is to judge 'Was that a good or bad decision?'.

In a perfect world we'd judge decision making not on the outcome but on the information available to the person at that split second. Of course, this is almost impossible to do, and just like Schrodinger's Cat the decision can be both good and bad at the same time until we attribute an outcome to it.

It could be that the person makes an excellent decision, but something out of their control leads to a failed attempt of poor outcome..... they might be criticised as a result, however, the truth is if they made that decision 100 times it may prove successful 85% of the time. Therefore, the decision was good regardless of the outcome.

It was another fascinating conversation and I hope you enjoy it as much as I did.

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Ep 70: From Daily Drinking To Daily Journalling. One Man's Transformational Journey.

Wed, 13 Mar 2024 06:03:00 +0100

In this episode I have the pleasure of talking once again to my friend Lindsay Ross about his experience with forming the consistent daily habit of writing at least three A4 pages first thing every morning.

The method is based upon the work of the Swiss Psychiatrist Carl Jung who recommended the practice to help clear the 'emotional and mental debris' from the pre-frontal cortex before starting your day.

The transformation Lindsay has experienced is nothing short of remarkable, yet it is the result of a relatively low cost, low effort, low time intensive habit that most of us will overlook in favour of a new fad, gadget or high intensity gym workout.

Things We Talk About Include;

What Type of Journal Should You Buy?
What Should You Write?
What Are The Benefits Of Daily Journalling?
How The Shape and Feel Of The Page Shows Our Emotions
How Can We Make Time To Do It?

If you'd like to make journalling a more consistent part of your life feel free to get in contact with us and we can help you get started.

We're here to help in any way we can.

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What's A Physician Associate? Is It The Same as A Doctor?

Fri, 08 Mar 2024 06:03:00 +0100

In this episode we discuss the recent elevation in status of the Physician Associate. In order to relieve some of the burden on medical centres rather than recruit GP's...... which is not always an easy task in fairness.... the NHS is commited to hiring 10,000 Physician Associates by 2036.

But what exactly is a Physician Associate?

Are They trained to the same level as a doctor?

I'll Know If I've seen one though right?

Is this safe?

This is a really interesting subject and one that no doubt we'll revisit over time as the Physician Associate role develops.

Useful Links

Libre Free Two Week Trial

I Used A Continuous Glucose Monitor For Two Weeks. Amazing Insights!

Thu, 29 Feb 2024 06:03:00 +0100

My Blood Glucose Results

Today we're talking about something that affects each and every one of us: our blood glucose levels.

Now, you might be thinking, "Blood glucose? Isn't that just a concern for people with diabetes?" But here's the thing: Monitoring your blood glucose is crucial for everyone. It's actually one of the highest risk factors for a number of health issues. And guess what? The food you eat impacts your blood glucose levels, and it affects everyone differently.

So, let's dive right in. First off, why is blood glucose so important? Well, consistently high blood glucose levels can lead to serious health problems, and we’re not just talking diabetes here, it includes heart disease, kidney failure, and even blindness. It's not just a minor issue; it's a major risk factor for a host of complications.

But here's where it gets interesting – and a bit complicated. The way our bodies react to different foods can vary wildly.

Research has shown that while one person may get a fast blood glucose increase (or a spike) from eating a bowl of ice cream, this doesn’t happen to everyone……

That means the same food that spikes one person's blood sugar might not have the same effect on someone else. It's a real eye-opener and a big reason why a one-size-fits-all approach to nutrition just doesn't work.

Therefore, when a client has a conversation about nutrition, and they ask for my personal opinion on which foods they should eat…… how can I honestly answer that with any real insight?

The first step, in my opinion, is to understand how the foods we eat regularly affect our blood glucose levels.

And it amazes me that so many of my clients who have been diagnosed as having Type II diabetes, or have pre-diabetes, are not advised to check their blood glucose levels AT ALL!! They’re on medication to ‘control it’ but never measure their blood glucose levels…..

The saying ‘What we measure, we can manage’ has never been more applicable here.

Type II diabetes is for the vast majority of us, a lifestyle disease, which means that our lifestyle… the things we consistently do day in and day out have caused this to happen. So giving us medication, and providing no advice on how we can change our lifestyle for the better sounds like a backwards way of dealing with it.

Now this is where we come up against the first problem….. passive sick care versus active healthcare…

If you’re not willing to accept that what you’re doing day in day out is harming your health, and that in order to change that you’re going to have to change something and put some effort in to forming new habits…

The sort of person who says things like;

‘Well, what should I expect at my age…’

And they’re just turning 60!! Personally, I expect to be running around and keeping up with those in their 40’s!

Time will only work against us if consistently make decisions that harm our health.

Anyone noticed what happens when you go to the gym consistently for a few months? You start to notice improvements right?

Well, if you can start to get a hold on what foods are causing your blood glucose levels to spike, then you can start to manage your type II diabetes better….. and in a lot of cases I’ve heard of people reversing it entirely!

Through LIFESTYLE CHANGES……. They reversed a lifestyle disease…… see how much sense that makes?!

Well my philosophy is before you start changing things you need to know where you are right now.

That way you can measure the changes… positive or negative that have been made by whatever intervention you’ve put in place…. For example..

Has my blood glucose level changed since I reduced the amount of bread I eat from 8 slices to 2 slices each day?

Now how can I accurately know the answer if I’ve got no idea what my blood glucose levels were in the first place?

So I decided to try using a ‘Continuous Glucose Monitor’ (CGM). You might have seen these advertised for companies like ‘Zoe’. Davina McCall and Steven Bartlett have been recruited to push their program, which looks very thorough and very interesting by the way. A bit pricey for some perhaps, but then how much is your health worth to you?

Because boy do we miss it when it goes…….. we’d generally pay any amount to get it back.

But came across a company called Libre. They were doing a free two week trial of their CGM so I signed up and tried it so I could let you know whether it was worth you doing the same.

I’m not diabetic, and nor do I want to be. Therefore, prevention was my main motivation. I do get sleepy after eating at times, and I wondered whether this could be linked to certain foods causing a ‘sugar crash’.

I tended to feel tired after eating bread…. I’ve switched to eating gluten free bread and that’s made a massive difference… and gluten free food in general because I now get less drowsiness and I recover better after exercise.

But I wanted to see how my body reacted to the types of food I was eating. Fortunately for me, it was good news. I stayed within the target blood glucose zone for 99% of the two week trial period.

The foods that made me spike for a short time above that zone were;

Cake - no great surprises there - I tested cake multiple times, and it caused a spike each time.
Sweet and Sour Chicken - This actually gave me my highest reading of 11.4.
Traditional Ramen - This surprised me a bit - but the noodles were wheat noodles so perhaps that was the reason.

Foods that surprisingly didn’t cause a spike;

Porridge - I thought this would send my BG to the moon but it barely shifted above 8.5mmol/ml each time. I do put lots of healthy stuff in it. I have hazelnuts, almonds, Brazil nuts, pumpkin seeds, sunflower seeds, raisins, peanut butter and half a teaspoon of cacao powder…….

Yeah it’s not your traditional porridge!! Delicious though and keeps me going until lunch.

2) Peanut M&M’s! - Not sure if this is good news as I LOVE them. Chocolate and nuts is my thing….. I need to find an alternative without the toxic bright coloured shell. That part I could easily do without.

What I learned was that my blood glucose bobs along between 5.5 and 6.5 most of the day, well within the ‘safe zone’. When I do get a large spike in my blood glucose, my body is very efficient at removing it and bringing those levels down quickly.

If I was showing signs of pre-diabetes, it would have taken much longer for my body to react and remove the glucose from my blood and into the cells.

Eating protein and fats meant that my blood glucose levels barely changed. They stayed very consistent, therefore, if in the future, WHEN I do this type of test again…… because I will do it again in order to see what’s changed over time….When I do this again, if I was to find my blood glucose was sitting at a higher baseline than now…. I’d know to switch to nutrition habits higher in protein and fats whilst minimising carbohydrate intake.

I think that would work for me, but it might not work for you. You need to test first in order to get some objective data to back up your next move.

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Breaking Free from Learned Helplessness: Unlocking Personal Growth Potential

Wed, 21 Feb 2024 06:03:00 +0100

Welcome to another enlightening episode of The Health and Sport Show, where we dive into the depths of the mind and unlock the secrets to personal growth.

Today, we're tackling a topic that touches many yet is often unrecognized – learned helplessness. In this episode, "Breaking Free from Learned Helplessness: Unlocking Personal Growth Potential," we start by understanding what learned helplessness is and exploring how it subtly infiltrates our everyday lives. We'll discuss the signs and symptoms to watch out for, and the profound impact this mindset can have on our personal development and mental health.

As always, we wrap up with some final thoughts to motivate and guide you on your journey to personal growth. So, tune in, get inspired, and let's start breaking free from the invisible chains of learned helplessness together.

Don't forget to subscribe for more episodes, leave us a review if you love what you're hearing, and follow us on social media for the latest updates and a chance to join our vibrant community.

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The Dark, Laughable and Corrupt History Of The Body Mass Index (BMI).

Wed, 14 Feb 2024 06:03:00 +0100

In this eye-opening episode of the Health and Sport Show, we dive deep into the murky waters of the Body Mass Index (BMI) test's history. From its conception by a Belgian mathematician to its widespread use as a health marker today, we unravel the complex story behind BMI. Prepare to be both enlightened and alarmed as we explore the founders' backgrounds, the test's racist and exclusionary past, and the questionable methods of its application.

What You'll Learn:

The Origins of BMI: Discover how what began as a simple statistical tool by Lambert Adolphe Jacques Quetelet has evolved into a global health standard.
Questionable Foundations: We delve into the problematic origins of BMI, examining how data from a narrow demographic of Scottish and French males in the late 1800s became the basis for today's health assessments.
Racial and Gender Bias: Uncover how the BMI fails to account for racial, ethnic, and gender diversity, leading to misleading health advice and discrimination.
Modern Misapplications: Despite its limitations, BMI continues to be used as a definitive marker of health. We discuss the implications of this reliance and the push for alternative measures.

Featured Segments:

Behind the Numbers: A closer look at Lambert Adolphe Jacques Quetelet and his motivations for creating the Quetelet Index, which later became known as BMI.
Historical Context: Understanding the socio-political climate of the late 1800s and how it influenced the collection and interpretation of data.

Conclusion:

As we wrap up this episode, it's clear that the story of BMI is more than just numbers on a scale—it's a cautionary tale of how science and society intersect, often in flawed and harmful ways. Join us as we continue to question and challenge the status quo, advocating for a health assessment approach that respects and reflects the diversity of the human experience.

Call to Action:

If this episode opened your eyes to the complexities of BMI and health assessment, share your thoughts with us on social media or email. Let's keep the conversation going and work together towards a more inclusive understanding of health.

Stay tuned for more thought-provoking episodes on [Your Podcast Name], where we uncover the stories behind the science.

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How To Build Olympic Level Self Awareness Into Your Life - with Dave Cook

Wed, 07 Feb 2024 06:03:00 +0100

In this episode we get the pleasure of listening to Dave Cook discuss and give his opinions on the topic of 'Self Awareness'.

Dave is a vastly experienced Olympic Tae Kwon Do coach who has worked at international level in both Norway and now Belgium as the technical director to the Flemish side of their national program.

This was enjoyable from start to finish and my personal highlights were;

Sustainable Sport
Frameworks of Flexibility - Sean Dyche (Burnley Legend)
The 'Red Thread'
The Homotopic Approach to building resilience in athletes and non sports people.

We'll be getting Dave back for sure as we've barely scratched the surface of the insights that he can share.

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The Definitive Guide to Accurate Health Solutions: 3 Essential Steps You Can't Ignore

Wed, 31 Jan 2024 06:03:00 +0100

Introduction:

Welcome to our latest episode where we discuss the critical path to achieving accurate health solutions.
Today, we'll delve into three essential steps crucial for anyone looking to manage and improve their health effectively.

Step 1: Identifying the Cause

Understanding the root cause of your health issue is the first and most crucial step.
We talk about the importance of not just treating symptoms but digging deeper to find the underlying problem.
We share stories and insights on how misdiagnosis or overlooking the cause can prolong recovery and sometimes lead to more significant health issues.

Step 2: Seeking a Primary Healthcare Professional

The role of a qualified healthcare professional in diagnosing health issues cannot be overstated.
We discuss how to find the right healthcare provider and the importance of consulting someone who can systematically evaluate your health to provide an accurate diagnosis.
Hear from experts on why self-diagnosis, especially based on online information, can be misleading and dangerous.

Step 3: Asking Questions for Better Understanding

We emphasize the importance of being an informed patient.
Understanding your health condition empowers you to make better decisions about your treatment and recovery.
We provide tips on what questions to ask your healthcare provider to get a clear picture of your health status and the prescribed treatment plan.

Conclusion:

Summarizing the episode with key takeaways on why these three steps are indispensable for anyone seeking to manage their health better.
Encouraging listeners to be proactive, informed, and engaged in their healthcare journey for better outcomes.

Invitation for Feedback:

We invite listeners to share their experiences and tips on how they navigated their health challenges.
We encourage listeners to send in their questions or topics they would like us to cover in future episodes.

Closing:

Thank our listeners for tuning in and remind them to subscribe for more insightful health-related content.

Additional Resources:

4-7-8 Breathing Video - This video is only available to those who have listened to this podcast and those on our membership program.

Connect with Us:

Follow us on social media for more health tips and updates on upcoming episodes.
Visit our website for additional resources and information on various health topics.

Thank you for tuning in to "The Definitive Guide to Accurate Health Solutions: 3 Essential Steps You Can't Ignore". Remember, understanding your health condition is the first step towards a quicker and more effective recovery. Stay informed, stay healthy!

Useful Links

Battling Chronic Inflammation: Top 3 Strategies to relieve Joint Pain and Fatigue

Wed, 24 Jan 2024 06:03:00 +0100

Introduction:

Welcome to today’s episode where we dive into the world of chronic inflammation, a condition that affects many, yet often goes unnoticed.
We will share the story of a client struggling with persistent fatigue and joint pain, a journey that many can relate to.

Client Case Study:

Meet our client (anonymous for privacy.... we call her 'Emily'), who faced daily challenges with fatigue and joint pain.
Discover how elevated levels of GGT and CRP were key indicators of their chronic inflammatory condition.

Strategy 1: Eat Less Inflammatory Foods:

Learn about the power of diet in combating inflammation.
We discuss how our client transformed their eating habits, focusing on anti-inflammatory foods and reducing the intake of foods known to cause inflammation.

Strategy 2: Increase Physical Activity:

Uncover the role of regular physical activity in reducing inflammation.
Hear about the client’s journey to incorporate more movement into their daily routine, tailored to their abilities and comfort level.

Strategy 3: Stress Reduction Techniques:

Explore the connection between stress and inflammation.
Find out the stress-reduction techniques our client adopted, from mindfulness practices to regular relaxation routines, and their impact on overall well-being.

Results:

A look at the significant improvements in our client's health after implementing these strategies.
Discussion on the decrease in GGT and CRP levels and the overall enhancement in the quality of life.

Conclusion:

Summarizing the key takeaways from the client's journey.
Encouraging listeners to consider these strategies in their fight against chronic inflammation.

Invitation for Interaction:

We welcome listeners to share their experiences and questions.
How have you dealt with chronic inflammation, joint pain, or fatigue?

Closing Remarks:

Thank you for tuning in to this insightful episode.
Stay tuned for more empowering health-related content.

Additional Resources:

4-7-8 Breathing Video Link

Remember to subscribe for more health tips and share this episode with someone who might benefit from it. Your journey to better health starts here.

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Transform Your Health: 3 Game-Changing Strategies to Lower Blood Pressure

Wed, 17 Jan 2024 06:03:00 +0100

Welcome to a new episode where we're focusing on a vital aspect of health: Blood Pressure management. Join us as we explore key concepts and practical strategies to maintain healthy blood pressure levels.

What's Inside:

Understanding Blood Pressure:
Systolic vs. Diastolic: We start by breaking down what these terms mean. Systolic pressure is the force your heart exerts on the artery walls during a heartbeat, while diastolic pressure is the pressure between beats.
The Significance: Learn why maintaining a balance between these two readings is crucial for your overall health.
Recognizing the Symptoms:
High Blood Pressure (Hypertension): We discuss common signs like headaches, shortness of breath, and nosebleeds, and why they shouldn't be ignored.
Low Blood Pressure (Hypotension): Learn about symptoms such as dizziness and fainting, and when to seek medical advice.
Real-Life Success Story:
A Client's Journey: Hear about how one of our clients, whom we'll call "John," successfully reduced his high blood pressure.

The Three-Pronged Approach:Diet Modification: Understand how John changed his eating habits, focusing on heart-healthy foods and reducing sodium intake.
Regular Exercise: Learn about the exercise regimen John adopted that significantly contributed to lowering his blood pressure.
Stress Management: Discover the relaxation techniques and lifestyle changes John implemented to manage stress effectively.

Takeaways:
Simple Steps, Big Impact: Realize how small changes in your daily routine can lead to significant improvements in blood pressure levels.
Empowerment Through Knowledge: Gain the information you need to take control of your blood pressure and improve your overall health.
Resources:
Best Home Blood Pressure Monitors.

Closing Thoughts:

Join us in making informed health choices. Whether you're looking to understand your blood pressure readings better or seeking effective strategies to manage them, this episode has something for you.

Remember, you're not alone in this journey. We're here to guide and support you every step of the way. Tune in, learn, and start transforming your health today!

Connect with Us:

Have questions or thoughts about this episode? Reach out through our social media channels or email us. We love hearing from you!

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Navigating the Numbers: A Beginner's Guide to Blood Glucose and HbA1c

Wed, 10 Jan 2024 06:03:00 +0100

Introduction:

Welcome to our latest episode where we dive into the essentials of understanding blood glucose and HbA1c.
A special focus on a case study involving our client, 'Mary', who discovered her fasting blood glucose and HbA1c levels were in the pre-diabetic range.

Understanding Blood Glucose Levels:

An overview of what blood glucose levels are and why they're crucial for health monitoring.
Discussion on the impact of diet, exercise, and lifestyle on blood glucose levels.
Insights into Mary's initial concerns and her journey to managing her blood sugar.

The Importance of Blood Glucose Monitoring:

Exploring the significance of regularly checking blood glucose levels.
Practical tips for maintaining healthy blood sugar levels.

Introduction to HbA1c:

Explanation of HbA1c and how it differs from regular blood glucose tests.
The role of HbA1c in providing a long-term view of blood sugar control.
Understanding what HbA1c levels indicate about your health.

Mary's Path to Better Health:

Mary's experience with lifestyle modifications to improve her HbA1c levels.
Success stories and challenges faced during her journey.

Lifestyle Changes for Blood Sugar Control:

Discussing effective dietary choices to regulate blood glucose.
The impact of physical activity and stress management on blood sugar levels.
Tips and strategies for sustainable lifestyle changes.

Conclusion:

Summarizing the key takeaways from Mary's experience.
Encouraging listeners to proactively monitor and manage their blood glucose and HbA1c levels.
Reminder of the power of informed lifestyle choices in maintaining optimal health.

Additional Resources:

Best Blood Glucose Monitors

Join us in this enlightening journey to understand and manage blood glucose and HbA1c levels, and learn from Mary's inspiring story. Stay tuned for more health insights in our upcoming episodes!

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Boost Your Heart Health: Uncover the 4 Vital Components of Cholesterol

Wed, 03 Jan 2024 06:03:00 +0100

Welcome to our latest podcast episode where we delve into the world of cholesterol, a crucial yet often misunderstood component of heart health. In this episode, titled 'Boost Your Heart Health: Uncover the 4 Vital Components of Cholesterol,' we'll provide you with a clear and concise overview of the key elements of cholesterol and how they impact your body.

Introduction:

Welcome and brief introduction to the importance of understanding cholesterol for heart health.
An overview of the episode's focus: Triglycerides, Chylomicrons, Low-Density Lipoproteins (LDL), and High-Density Lipoproteins (HDL).

Segment 1: Triglycerides - The Energy Storehouse

Defining triglycerides and their role in the body.
Discussion on how triglycerides enter the body through diet and are also produced internally.
The significance of triglyceride levels in the bloodstream and their impact on heart health.

Segment 2: Chylomicrons - The Nutrient Transporters

Introduction to Chylomicrons and their function in transporting dietary fats.
Exploration of how Chylomicrons pick up proteins in the bloodstream and distribute nutrients to muscles and fat cells.
The role of insulin in the effective functioning of Chylomicrons.

Segment 3: LDL - The ‘Bad’ Cholesterol?

Discussion on why LDL is often wrongly labeled as "bad" cholesterol.
Insights into variants like small dense LDL (sdLDL) and oxidized LDL (OXLDL) that increase the risk of cardiovascular disease.
Examining the health risks associated with different types of LDL particles.

Segment 4: HDL - The ‘Good’ Cholesterol

Defining HDL and why it's considered beneficial for heart health.
Overview of HDL's role in managing cholesterol levels and reducing the risk of atherosclerosis.
Understanding HDL's antioxidant properties and its role in cholesterol transport.

Conclusion:

Recap of the key points discussed in the episode.
Encouragement for listeners to consider their cholesterol levels as part of their overall heart health strategy.
Reminder to consult healthcare professionals for personalised advice.

Additional Resources:

Link to Free 'Beginner's Cholesterol Guide'.

Remember to subscribe for more insightful episodes on heart health and wellness. We appreciate your listenership and are here to support you on your journey to better heart health!

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5 Health Markers To Reveal Our Health and Well-being Status Status

Wed, 27 Dec 2023 06:03:00 +0100

Join us in this enlightening episode where we unravel the mysteries of health and well-being through the lens of five crucial health markers. We dive deep into understanding the lipid profile, glucose intolerance, HbA1c, blood pressure, and systemic inflammation. Each of these markers offers a window into our body's intricate workings, giving us vital clues about our overall health status.

We'll explore how these indicators not only reflect our current health but also help predict potential health risks. From demystifying cholesterol numbers in your lipid profile to understanding the significance of HbA1c in blood sugar regulation, this episode is packed with valuable insights. Learn about the role of blood pressure as a silent health determinant and why systemic inflammation is often termed a silent killer.

Whether you're a health enthusiast, someone managing a specific condition, or just curious about maintaining good health, this episode will equip you with the knowledge to understand these key markers better. Our discussion aims to empower you with the tools to take proactive steps towards optimal health and longevity.

So tune in, learn about these vital health markers, and take another step forward in your journey towards better health and well-being!

Remember to subscribe for more health-focused content and share this episode with anyone who might find it helpful. Your health is your wealth, let's protect it together!

Useful Links

Elevate Health, Chiropractic and Well-being Website

10 Blood Tests Document

Elevate Health Membership Link - Click here to go directly to the registration page. If you have any questions please send them to info@elevatehealthuk.com under the heading 'Membership Questions'.

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Boost Your Lifespan with Life-Enhancing Workouts: Lessons from the Copenhagen City Heart Study

Wed, 20 Dec 2023 06:03:00 +0100

In this insightful episode we delve into the groundbreaking findings of the Copenhagen City Heart Study. We uncover the four main lessons from this pivotal research and explore how these lessons profoundly impacted our client, Michelle's, approach to exercise and longevity. Join us as we share how Michelle's journey towards a more informed and confident exercise regimen could inspire your path to a healthier, longer life.

Key Points Discussed:

Understanding the Copenhagen City Heart Study: We start by breaking down this influential study, explaining its significance in the realm of health and exercise.
Four Main Lessons Learned: Our deep dive into the study reveals four crucial lessons about the types of exercise that can potentially enhance lifespan and overall well-being.
Michelle’s Story: Hear about our client, Michelle, whose exercise routine was transformed by applying these lessons. We discuss how the study's findings influenced her choices and the positive changes she experienced.
Life-Enhancing Workout Strategies: We outline practical, life-enhancing workout strategies that you can incorporate into your routine, inspired by the study's findings.
Confidence and Reassurance in Exercise Choices: Discover how Michelle left feeling more confident and reassured about her health and fitness journey. We discuss the importance of making informed exercise choices based on scientific research.

Episode Highlights:

Personal Impact: Real-life applications of the Copenhagen study on our client's exercise regimen.
Scientific Insights: Understanding how specific types of exercise can contribute to a longer, healthier life.
Empowered Decisions: How knowledge from research can empower us to make better choices for our health.

Conclusion:

This episode is not just about understanding a groundbreaking study; it's about translating scientific knowledge into practical, everyday decisions that can lead to a healthier, longer life. Whether you're a fitness enthusiast or just starting your health journey, there's something in this episode for you.

Additional Resources:

Link to the full Copenhagen City Heart Study for further reading.
Youtube Video - 7 Most Life Extending Forms Of Exercise

Connect with Us:

Join Our Online Health Membership - Direct message us via our facebook page.

We love hearing from our listeners! Share your thoughts, questions, or personal stories at The Health and Sport Show. Join our community on social media for daily health tips and updates.

Is the Vegan Diet Really as Healthy as It Claims? Debunking Myths and Unveiling Truths

Wed, 13 Dec 2023 06:03:00 +0100

In this episode, we delve into the much-discussed Stanford Twin Study, which explored the health impacts of vegan and omnivore diets. Join us as we dissect the study's methodology, its findings, and the broader implications for those considering dietary changes.

Key Points Discussed:

Study Overview: Understanding the Stanford Twin Study's approach to comparing vegan and omnivore diets and its objective to minimize genetic variability.

Study Limitations:

Small Sample Size: How the limited number of participants affects the study’s reliability.
Short Duration: Why the study's short-term nature raises questions about the long-term effects of the diets.
Lack of Blinding: The impact of participants being aware of their diet type on the study's objectivity.
Self-Reported Dietary Data: Discussing the potential inaccuracies in data reliant on participants' memory.
Vague Dietary Definitions: How the unclear definition of 'limited exposure' to certain foods could lead to inconsistent results.
Participant Demographics: Addressing the study’s limited applicability due to a narrow participant profile.
No Follow-Up: The significance of the lack of a follow-up period in understanding the diets' sustained effects.

Study Findings: An examination of the study’s conclusion, particularly its suggestion of a vegan diet’s benefits in reducing LDL cholesterol.

Critical Analysis: We provide a critical analysis of the study, highlighting the importance of considering its limitations and the need for further research in this area.

Implications for Dietary Choices: Discussing what these findings mean for individuals considering a vegan or omnivore diet, emphasizing a nuanced approach to dietary decisions.

Conclusion:

While the Stanford Twin Study offers some insights into the health impacts of vegan and omnivore diets, its various limitations suggest that we should interpret its findings with caution. Stay tuned for an in-depth discussion that brings clarity to this complex topic.

Additional Resources:

Online Membership:

Direct message us through our Business Facebook Page - Elevate Health, Chiropractic & Wellbeing and we will help you through the next steps of the process.

Connect with Us:

We value your thoughts and questions! Reach out to us at The Health and Sport Show and join the conversation on our social media channels.

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Remember to subscribe to our podcast for more insightful discussions on health, welbeing and a sprinkling of sport. Thank you for listening, and see you in the next episode!

Injury-Proof Your Workout: 4 Fearless Tips for Fitness Success

Wed, 06 Dec 2023 06:03:00 +0100

Introduction: Host Tom Butterfield, a chiropractor and sports enthusiast, shares insights from a consultation with a client named Bill, who struggled with low back problems and was apprehensive about exercising post-injury.

Bill’s Dilemma: Facing a severe flare-up, Bill worried about the impact of exercise on his recovery and his ability to perform daily tasks.

The Four Main Tips:

Barely More Than Zero Approach: Emphasizes starting with small steps above one’s baseline level to improve physical capacity without risk of injury.
Tailoring Exercise to Individual Level: Stresses the importance of controlling exercise frequency, duration, and intensity to suit one’s own fitness level and recovery stage.
Long-term Perspective on Physical Health: Encourages envisioning physical independence in the future as a motivating factor for consistent, injury-free exercise.
Avoiding Comparison: Advises focusing on personal progress without comparing oneself to others, highlighting the unique journey of each individual.

Conclusion: Bill gains clarity and confidence in safely reintroducing exercise into his life. Tom promotes additional resources available through their YouTube channel and online membership.

You can find more content on our Youtube channel or visit our webpage.

If you're interested in joining our online membership to help you make progress in your personal health journey you can click here. (If there's no link then it's still in the works...... it won't be long we promise.)

Dreams Unlocked: 5 Key Tips for Transforming Your Sleep

Wed, 29 Nov 2023 06:03:00 +0100

In todays episode we follow the journey of one of our clients having issues with their quality and quantity of sleep. This was understandably having a negative impact on their physical health and their mental wellbeing.

Here are the tips we outlined for 'Lisa';

1) Created a Relaxing Environment: "Lisa started by making her bedroom a sleep sanctuary – cool, dark, and quiet. She set the stage perfectly for a peaceful night – all distractions that could keep her awake were removed. Even the standby light on your TV can have a negative impact…. so turn the TV off properly, or better yet get it out of the bedroom entirely. ”

2) Established a Consistent Schedule: "She committed to going to bed and waking up at the same time every day. Consistency is key, it’s the unsexiest super power there is. Consistency of wake time and sleep time helps set our body clock and circadian rhythm.”

3) ”Lisa created a calming pre-sleep routine. You shouldn’t expect to be sitting in a bright living room watching a movie whilst doing some late night work emails and then 10 minutes later wondering why you haven’t drifted off to sleep yet! Just like the need to warm up for exercise, we need to warm up for sleep too.

Lisa chose to read a book in a warmly lit room and do some gentle stretching exercises before bed.”

Number 4) is linked to number 3 in that ”She also cut down screen time before bed. The blue light from screens can trick our brains into thinking it’s still daytime. It can stop the production of certain hormones important in starting the sleep process.”

5) Mind Dump: "Lisa committed to writing down all the things on her mind before going to bed helping her identify the most important things to focus on the next day. This helped her feel relaxed before she went to bed, also organised and focused when waking up the following day.”

Now I know I promised you 5 tips, but here’s a bonus one because while you’re here we might as well share!

6) “Lisa started using exercise in the post-sleep routine (so soon after waking up) as she found doing some kind of exercise set her up nicely for the day ahead, and she also reduced her caffeine intake to below the maximum recommended amount…….. that’s 7 tips for you!!”

I do like to over deliver.

We also recommended her to reduce her caffeine intake as it was over the maximum recommended amount.

'Lisa' has made great improvement to her sleep quality and quantity, and if you feel you need some guidance to improve your sleep or any other aspect of your health and wellbeing you can join our online support program.

If you'd like to experience more of our content first you can find us on Youtube , and you can visit our webpage at elevatehealthuk.com.

Adversity to Victory: 3 Key Lessons To Overcome Every Setback

Wed, 25 Oct 2023 06:00:00 +0100

Had the pleasure of spending some time with MK Dons FC recently talking about setbacks and how to deal with them when they eventually arrive..... because they visit us all at some point in our life.

Everyday we will experience setbacks, hopefully they are small, manageable and easily negotiated. However, some people find it very difficult to deal with them. Perhaps someone cuts you up on the motorway, do you just shrug it off? Your co-worker accuses you of having a poor work ethic.... how do you deal with that? Does it stay with you for the rest of the day? Do you lose your temper? Do you resign?

And then there are life changing set backs, like the one experienced by John Burgess of the Injured Players Foundation. John suffered a spinal cord injury whilst playing rugby leaving him with life changing injuries. However, John has used this experience to help male and female players with spinal cord injuries deal with this setback and find a way to move forwards in order to maximise their quality of life and optimise their future.

During his talk I made notes and drilled down to the three lessons that John wanted the audience to go away with...... so I thought i'd share them with you in this episode.

If you'd like to learn more about the Injured Players Foundation click here.

Turning Mistakes into Opportunities: Lessons from England's Gritty Performance and the Lauren James Incident

Mon, 07 Aug 2023 17:03:00 +0100

The Lauren James mistake incident in English sports highlights the importance of resilience and adaptability in high-pressure situations.

Analyzing the incident can provide valuable insights into how people can handle mistakes, overcome challenges, and maintain a strong optimistic mindset that they will learn and come back stronger and better prepared next time.

Lessons learned from England's response can be applied to various life scenarios, helping people thrive under pressure, and display resilience and determination when times get tough.

We fully support Lauren James. She is a 21 year old who made a mistake, just like millions of other 21 year olds out there. However, Lauren is making them in the public eye in front of millions of people. It will be important for Lauren to seek out advice and support from the positive mentors and role models to keep her on the right track.

There's no doubt she has the talent, and I for one can't wait to see her return to the England team ready to put the incident behind her and progress to the next level of her career.

Good luck to the England Lionesses for the rest of the tournament, and keep your head up Lauren....... maybe there's a world cup winning role for you to come soon. The rollercoaster of life really can be up and down that fast.

Why You Shouldn't Trust YouTube for Neck Pain Treatment!

Wed, 05 Apr 2023 08:15:00 +0100

In this text, the host of the health and sport show discusses extreme neck pain treatments that have become popular on YouTube in 2023. Here are the key takeaways from the text:

👉 Neck cracking videos: While neck manipulation can work well for clients, improper cracking by untrained or irresponsible therapists can cause serious injury.

👉 Traction devices: While traction can be a helpful therapy for certain types of neck pain, homemade traction devices can be unsafe and using the Y-strap improperly can cause injury.

👉 Extreme stretching routines: Overstretching or forcing your neck into positions it's not meant to be in can cause injury such as muscle strains or ligament sprains, and should be avoided.

👉 Magnet therapy: There is no scientific evidence to support the use of magnets for treating neck pain, but people may still find them helpful. It is important to remove any magnetic jewelry before undergoing an MRI.

👉 Essential oil remedies: While some people find essential oils to be soothing, there is limited scientific evidence to support their use for treating neck pain. It is important to use good quality oils and test for allergic reactions before using them.

👉 Seek guidance from a healthcare provider: When it comes to treating neck pain, it is important to consult with a healthcare provider and receive a thorough examination to understand the problem and the risks and benefits of any treatment choices.

👉 Thorough approach: It is crucial to understand the problem first before attempting any treatment, and a thorough approach to identifying the problem is recommended.

In summary, while there are many fads and trends on YouTube, it is important to be cautious and critical of extreme neck pain treatments. Seeking guidance from a healthcare provider and undergoing a thorough examination are crucial before attempting any treatment.

#neckpain #healthcare #treatment #youtube #therapy

Youtube: Elevate Health UK

Y-Strap Reaction Video

The Power of Showing Up: Can Consistency Make or Break Our Success?

Wed, 29 Mar 2023 00:15:00 +0100

Welcome to today's episode, where we'll be talking about the importance of consistency in our lives. Consistency is essential for achieving our goals, and in this episode, we'll be using gardening as an analogy to explain why.

Think about planting a garden. You can't expect your garden to flourish if you only plant seeds once in a while. Consistency is key. Watering the plants, removing weeds, and providing fertilizer all require regular attention. The same goes for achieving our goals. We can't expect to see results if we only put in effort once in a while. Consistent effort is necessary for progress.

Consistency also means sticking to a plan, even when it's not convenient. For example, if you set a goal to work out three times a week, but you miss a session, it's important to make it up rather than giving up altogether. The same goes for watering your plants or tending to your garden. Skipping a day can impact the health of your plants, and it's harder to get back on track if you stop altogether.

Segment 3:

Consistency also helps us build habits. When we consistently do something, it becomes second nature, and we're more likely to continue doing it. For example, if we consistently exercise every day, it becomes a habit, and we're more likely to continue doing it even when we don't feel like it. The same goes for tending to our garden. When we consistently water and care for our plants, it becomes a habit, and we're more likely to continue doing it.

Another aspect of consistency is patience. Just like a garden takes time to grow, our goals also take time and consistent effort to achieve. We can't expect to see results overnight. We need to be patient and keep putting in the effort even when we don't see immediate results. Just like a garden, the results will come with time and consistent effort.

In conclusion, consistency is essential for achieving our goals, just like it's necessary for maintaining a garden. Consistency means sticking to a plan, building habits, and being patient. We need to put in consistent effort even when it's not convenient, just like we need to water our plants and care for our garden regularly. Remember, consistency is the key to achieving our goals, so let's strive for it in all aspects of our lives.

The Health Information Overload: Why Less is More for Your Health Journey!

Mon, 27 Mar 2023 00:15:00 +0100

In today's world, we have access to a vast amount of health information, from nutrition to fitness and mental health. While it's essential to be informed about your health, too much information can be overwhelming, leading to confusion and misinformation. In this episode, we'll explore why less is more when it comes to your health journey and how picking from a smaller, bespoke menu can lead to better results.

We live in the information age, and with just a few clicks, we can access information on anything health-related. However, with so much information available, it's challenging to know what advice to follow. Many people end up feeling overwhelmed, which can lead to making poor health choices.

Choosing from a smaller, bespoke menu can be a better approach to your health journey. Like a restaurant with a limited menu, you can trust that the items on the menu are of high quality and tailored to your needs. In the same way, choosing a smaller set of health goals and working on them consistently can lead to better results than trying to tackle everything at once.

The concept of 'less is more' applies to various areas of our lives, and our health journey is no exception. By focusing on a few key areas, such as nutrition, exercise, and sleep, we can make significant progress in improving our health. Additionally, it's essential to seek advice from trusted sources, such as a doctor or a registered dietitian, to avoid misinformation and confusion.

In conclusion, the abundance of health information available can be overwhelming, leading to misinformation and confusion. By choosing a smaller, bespoke menu and focusing on a few key areas, we can make significant progress in improving our health. Remember, seeking advice from trusted sources and working consistently towards our health goals is key to success. So, why not try a simpler approach to your health journey and see the positive results for yourself?

The Effort Edge: Does Hard Work Beat Talent Every Time?

Sat, 18 Mar 2023 00:00:00 +0100

In today's St Patrick's day episode we talk about one of Ireland's great sporting leaders, Mr Paul O'Connell. A giant of a man in both physical stature and mental fortitude. A man who said Warren Gatlands favourite saying in rugby;

'We need to be the best at all the things that require no talent..'

He was talking about chasing kicks with maximum effort, getting back into defensive position quicker than the opposition etc. Not parts of the game that required physical, technical or tactical knowledge or ability (talent)... but have the mental strength to put in maximum effort in all areas of the game.

Now, I believe that like all skills, the ability to apply maximum effort consistently to all areas of your life is in fact a skill in itself, and can be trained and improved over time.

See what you think, and please leave any thoughts and comments in the review section for the episode.

Breaking the 'No Time' Myth: Strategies to Fit Exercise Into Your Schedule

Wed, 08 Mar 2023 15:15:00 +0100

Do you often find yourself saying "I have no time to exercise"? You're not alone! In this episode, we'll explore why "no time" is often just an excuse, and how you can break this myth to make exercise a regular part of your routine.

Segment 1: Debunking the "No Time" Excuse

We'll examine the common reasons people use "no time" as an excuse for not exercising, and why they don't hold up.
We'll explore the science behind the benefits of exercise, and how making time for physical activity can actually increase your productivity and energy levels.

Segment 2: Strategies to Fit Exercise Into Your Schedule

We'll share practical tips and tricks to help you prioritize exercise, no matter how busy your schedule is.
We'll discuss the benefits of finding a workout buddy, and how to make exercise a social activity.

Segment 3: Overcoming Obstacles to Exercise

We'll address common obstacles that can prevent people from making exercise a regular habit, and how to overcome them.
We'll talk about the importance of setting realistic goals and celebrating small victories along the way.

Conclusion:

Don't let "no time" be an excuse for neglecting your health! By breaking this myth and prioritizing exercise, you'll not only feel better physically, but also mentally and emotionally. So let's get moving and start making exercise a regular part of our lives!

Any Moment Can Change Your Life.... Real Life Story

Wed, 25 Jan 2023 18:21:00 +0100

We hear from celebrities, sports stars, actors and musicians about how they managed to reach their peak, or bounce out of their slump.....

But did you know that there are people out there who are just like you and me, living the day to day, who make the decision to change their life for the better?

Of course there are! In this episode we talk to Lindsay Ross who i've had the pleasure of getting to know over the past few years. A previous client who i'm glad to be able to count on as a friend.

His journey is no less remarkable, and in his own understated way he drops some serious life lessons.... and if you're willing to make the choice, show up every day and put in the consistent effort over a long period of time..... guess what? You might just end up in a place that you never thought possible.

A huge thank you to Lindsay, and I hope you all found it as inspiring as I did.

Other People Will Try To Stop You Becoming Great...Don't Let Them!! (Inspired By Sadia Kebaya)

Wed, 09 Nov 2022 14:55:13 +0100

In this episode we discuss a point raised in the 'Wear The Rose' documentary on ITV. Sadia Kebaya talks about how she struggled with the conflict of wanting to improve her rugby ability by becoming stronger, faster and more powerful.... but also having social pressures of what social media tells us beauty is...

We treat male athletes like gods, yet we still judge our female athletes on their looks rather than their dominant displays in the sporting arena.

As a father to a nine year old girl it frustrates me, and all I can hope for is that more parents and young girls look up to young women like Sadia and want to be more like them.

Enjoy!

See omnystudio.com/listener for privacy information.

Nobody Knows The Future.... So Make Your Own (Inspired by Abby Dow)

Wed, 09 Nov 2022 13:31:57 +0100

In this episode we discuss the injury recovery of Abby Dow who was told she would not be fit in time to take her place at the 2022 womens rugby union world cup in new zealand.

For most people they would have taken the surgeons advice and got ready to watch the tournament on TV...... but Abby Dow is no regular person. She had a fiery determination to make it happen and was willing to give it everything and fail rather than not try and never know....

How many of us take the opinions of others too seriously and change our life plans due to their beliefs and values? Surely it's better for us to just give it our best and see where it takes us. Even if we don't succeed we'll learn a raft of valuable lessons on the way that will benefit us when we try again.

Be more like Abby Dow.

If you struggle with this and would like some help then contact us on info@elevatehealthuk.com.

Good luck to the Red Roses in the World Cup Final, i''l be cheering you on from the sofa.

See omnystudio.com/listener for privacy information.

Inspirational Advice From England Women's Rugby Union Captain Sarah Hunter

Wed, 09 Nov 2022 12:35:25 +0100

In this episode we talk about the excellent two part documentary 'Wear The Rose' on ITV that followed the final preparations of the Englands Womens Rugby Union Team leading up to the 2022 world cup.

It was interesting to hear the views of the players, coaches and medical staff and how some of the ideas and philosophies they use to reach maximum sports performance are what we are trying to promote through our online support membership program.

If you're interested in learning more about this program contact us via info@elevatehealthuk.com.

I fully recommend watching the 'Wear The Rose' documentary, there are some really good moments that can be extrapolated from the sporting environment into everyday life.

Enjoy!

See omnystudio.com/listener for privacy information.

My MRI Is Normal?!........ Is My Pain All In My Head?

Wed, 26 Oct 2022 20:30:54 +0100

In this episode we answer a question from one of our group members.

Their Doctor said that their MRI report was 'normal' for their age, which led this person to feel that perhaps their pain and disability was 100% psychological.

We answer this question by tackling the misconception that the more degenerative changes we see on X-ray or MRI, the worse the pain must be.

Hope it helps you!

See omnystudio.com/listener for privacy information.

Why Do Male Athletes Take The Fertility Drug Clomifene? Why Is It Banned In Sports?

Wed, 12 Oct 2022 16:30:33 +0100

In this episode we talk about Clomifene. What it is, how it interacts with the body and the reason why it's banned for use in competitive sports at all times.

Should we have sympathy with the athletes using this substance? Is it hard to find out whether it's a banned substance? We show you how easy it is, and why any athlete tested positive with clomifene in their system has no excuses.

We take a look on the WADA banned substances list and find it within 90 seconds.

Find the video version of this podcast on our youtube channel.

See omnystudio.com/listener for privacy information.

Concussion In Elite Sport: Do Teams Really Put Player Welfare First?

Wed, 05 Oct 2022 09:57:16 +0100

In this episode we look at two examples of head injuries from elite sport. The first was taken from Ajax v Arsenal Womens Champions League match. There was a head to head contact between Beth Mead and an Ajax defender. Beth Mead was knocked to the floor and was attended quickly by the members of the Arsenal medical team. Time was taken to assess her on the pitch before removing her from the field of play and escorting her to the dressing room. Here I assume she was taken through a full concussion assessment.

The Arsenal head coach asked to make a concussion substitution, even though they had already used all of their substitutions, as is regulation in the English Womens Super League. This request was denied as this is not a rule in European club competitions. How can you potentially put pressure on a player to return to the field of play with a potential traumatic brain injury? Surely if we know this is a good idea in one major league, it should be made available to all levels of competition? In my opinion Arsenal dealt with this case in an exemplary fashion.

The second example involved star quarterback Tua Tagovailoa playing for the Miami Dolphins. In his week 3 match up with the Buffalo Bills he hit his head on the turf in a fairly inoccuous looking fall, however, he appeared unsteady on his feet before almost collapsing after a few steps. He was removed from the field by medical staff and taken to the dressing room for concussion assessment. Surprisingly he was given the all clear by medical staff to return to the field for the 2nd half and played the rest of the game which they won.

All of the following week he didn't practice due to a 'back injury' prior to the Thursday night game against the Cincinatti Bengals. A period of time that would have made it impossible to clear concussion protocols IF an injury designation of concussion had been made.

Tua played and in one play was slammed down onto the playing surface resulting in immediate spasm of his fingers and hands - an observable sign that a traumatic brain injury (concussion) may have taken place. He lay on the field for a long time before being carted off on a spinal board with his neck securely strapped.

It was horrific to see, and it started a cascade of people joining the dots as to whether steps had been missed in order to get Tua back out on the field before he was ready to do so.

The decision should be made by the medical staff, not the player or coaching staff. Tua has run the risk of having second impact syndrome - a potentially fatal condition that can occur if a second concussive impact is sustained before they have fully recovered from the first.

Enjoy!

See omnystudio.com/listener for privacy information.

Case Of The Day - How We Treat Clients With Achilles Tendon Pain.

Tue, 27 Sep 2022 23:00:00 +0100

In todays episode we talk through a case regarding a client with achilles tendon pain.

We touch on the key points in the history, what we found on physical examination, and the type of imaging we used. All of this information was put together in order to make the best decision regarding the treatment approach.

This client was diagnosed with a mid tendon achilles tendinopathy, therefore, was recommended to do their exercises in a certain way that would help them progress faster towards their goal.

Enjoy the episode!!

See omnystudio.com/listener for privacy information.

Do You Experience Neck Or Low Back Pain? You Might Have A Facet Joint Problem!

Wed, 21 Sep 2022 16:00:00 +0100

In Todays episode we spend time talking about what the facet joints are and the process of degenerative joint disease.

This is a very common diagnosis for a lot of people, therefore, we wanted to make sure people understood what a facet joint was, and what happens to make some joints experience degenerative changes.

We briefly run through the basic anatomy of a facet joint and then we talk about what happens in order to make degenerative joint disease occur. Click on the link to get a visual aid to help you follow along.

See omnystudio.com/listener for privacy information.

Football Club Invests £2,000.... Saves A Player's Life!! You Need To Get One!

Tue, 06 Sep 2022 23:00:00 +0100

In this episode we talk about how a non-league football club managed to save a players life by having the foresight to equip their club with a defibrillator.

During the second half of the match between Dunstable Town FC and Hertford Town FC a Hertford player suffered a cardiac arrest on the pitch. Thanks to the great work by the match day physiotherapists and a fellow player administering CPR, and having a defibrillator only yards away, and the Air Ambulance crew the player was able to regain consciousness and be in a stable condition in hospital.

It shows the importance of having a defibrillator on site as it could help save the life of one of the players, officials, spectators or somebody passing by the stadium....

Its the best investment that club has ever made.

See omnystudio.com/listener for privacy information.

Want To Know The Powerful Reason Why You Keep Getting Frustrating Injuries? Load v Capacity

Tue, 30 Aug 2022 23:00:00 +0100

Whenever we get injured, it’s completely natural to wonder what went wrong….. you haven’t necessarily done anything different today, yet here you are in pain and unable to do the things you want to do..

If we drop a heavy object on our foot, or get hit by a fast moving object it’s easy to know what caused our injury. As long as we don’t do that again, we won’t get that same problem again.

Unfortunately, the cause of most problems we see are not so easily identified. Clients will often say;

‘I just woke up like this..’

‘All I did was turn to speak to my friend..’

‘’I just got something out of the oven…’

‘It was just a sneeze….’

The truth is that the problem has been coming for a while….. slowly and silently it has been building up until that one innocuous movement has pushed things over the edge. It all comes down to the relationship between the load you’re putting on your body versus the capacity of your body to handle this load.

Let’s have two columns here. On the left we have Load, and on the right we have capacity. Load covers any physical or mental strain the body or mind is exposed to. It covers exercise, activity, nutrition, sleep, emotional stress etc. Capacity is our ability to withstand the load we’re exposed to.

Load will change day to day, hour by hour, minute by minute….. capacity on the other hand will move much more slowly. For example our fitness levels take time to improve or get worse. If we put the body under huge physical load on one day, we don’t expect that load to be easy the next day, and conversely, if an olympic athlete takes a week off training, we don’t expect their fitness levels to drop massively despite being under relatively low loads.

The problem usually occurs when somebody takes up a new activity or fitness habit. The enthusiasm is sky high, motivation is literally bursting out of you, so you start running 4-5 times a week having not run for 5 years previously.

Let’s go back to our columns and see what that does to our load and capacity towers. Load is dramatically increased, whereas the capacity will not change much at all because as we said before, it takes time for the body to adapt to these changes in load.

The body will adapt and capacity for loading will increase…… however, if the gap is too big, as in our example here, then the tissues will not be able to recover fast enough resulting in a decrease in capacity for loading, which could eventually result in injury and/or loss of physical performance. It could come in the form of muscle strains or tears, stress fractures in bones, or tendinopathy (eg. achilles, patellar tendons

If on the other hand we decide to ease into our new habit, choosing to only run twice a week, and for a shorter distance, then the increase in load does not vastly out weight the capacity, therefore, allowing the tissues time to adapt and result in an increased capacity for loading. Muscles will get stronger, bone density will rise, and tendons become more resilient.

Let’s assume we increase physical load very slowly, what happens if all of a sudden we have a period of increased emotional stress, our nutrition suffers, hormonal fluctuations (menstrual cycle or peri-menopause), or we have trouble sleeping for a period of time? This has the potential to reduce our capacity to recover from each training session, therefore, if we don’t also reduce the load we could be at higher risk of injury.

So most injuries can be attributed to the relationship between load and capacity. Unfortunately, lots of people come away from their clinician having been told it’s due to them having one leg longer than the other, their glutes not firing properly, flat feet, patellar tracking is off, one shoulder higher than the other….. the list goes on.

Let’s take leg length….. quite often the difference is less than 1cm… the person has never had issues with it until they went from running zero times a week, to 5 times a week…… the problem is not the small leg length difference, it’s the lack of adherence, or understanding of how to progress your training load safely and sensibly.

Often I will have clients who injure their ankle, knee or low back…… they might be out of sport or activity for 4-8 weeks, and as soon as the pain is gone they want to jump straight back into they previous routine…..

When you’re relatively inactive the load on your body is reduced, therefore, over a 4-8 week period the capacity to load will decrease. So you must slowly increase the load on your body to increase your capacity until you’re back to that previous level. If you don’t, you get impatient, and try to force things……. You will lose out….. I can almost guarantee it.

Just to add here that we always encourage people to stay as active as they are able during times of injury, this keeps load to a decent level, therefore, minimises reduction in capacity.

Don’t fall for these ridiculous programs that claim to be able to get you running a marathon is 6 weeks….. if you’re a seasoned runner then maybe, but not for mr or mrs average Joe. It’ll end badly.

In summary, don’t over analyse things. Look for the most simple reason for why this problem occurred. In most cases look for a relatively rapid increase in physical load that outweighs your current capacity….. Or a negative change in your nutrition, sleep, hormonal status, emotional stress that has the potential to reduce your capacity to withstand your current level of load.

The lesson is to listen to your body, reduce or increase the load as you feel able….. and be aware that if you get too far ahead of yourself, the body has a way of bringing you back down with a bump.

See you in the next video! Bye now.

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

https://instagram.com/elevate_healthuk?utm_medium=copy_link

https://www.youtube.com/watch?v=eRB6hF2zauI - How Chiropractic Works.

ABOUT THE HOST TOM BUTTERFIELD

I have always been interested in sports, unfortunately injuries and poor training decisions curtailed my dream of becoming a professional football player. I have always been very passionate about helping people and I get a real kick out of seeing people improve and make progress towards a chosen goal or aspiration.

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

15 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

Unofficially I have digested countless information in the form of audiobooks, books, videos, seminars, and countless conversations with experts within the health and wellbeing niche. I aim for at least one hour a day. The day I stop learning is the day I pack up my stuff and go home.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

See omnystudio.com/listener for privacy information.

What's The Menstrual Cycle? Can It Effect Sports Performance? Elite Athletes Say YES!

Tue, 23 Aug 2022 23:00:00 +0100

The effect of the menstrual cycle on physical performance is being increasingly recognised as a key consideration for women’s sport, and rightly being called out as an important area for further research. This was further backed up by Dina Asher-Smith’s withdrawal from the 100m at the European championships due to menstrual issues’ and called for more studies to help female athletes fully understand their menstrual cycle, how it links to physical performance, and ultimately how can this information help them achieve their best athletic performance.

Females are different to Males if you hadn’t noticed….… yet the vast majority of sports science studies looking at physical performance and training have been carried out on men. Female sex hormone concentrations change throughout different phases of the menstrual cycle (MC), therefore, we shouldn’t expect the findings of these male dominated studies to extrapolate to females.

It’s not just Dina Asher-Smith who thinks this area needs more scientific attention, a study from 2019 noted that studying the impact of menstrual cycle phase on physical performance was one significant component needed to develop a female evidence base in sports science.

Studies have shown that female athletes often subjectively perceive their performance to be relatively worse during the early follicular and late luteal phases.

Studies examining objective performance (using anaerobic, aerobic or strength-related tests) have not yet reported clear, consistent effects of the impact of menstrual cycle phase on physical performance.

However, 10,000 meter runner Eilish McColgan has only ever failed to finish in two competitive races, the dreaded DNF as she called it. Both of these occasions were due to menstrual issues. In a recent article on BBC sport website she described her periods at times

‘feeling like her legs have been replaced with concrete blocks, and a screwdriver is carving out the Taj Mahal around her ovaries.’

She stated that some months, it's manageable. Other months, it's unbearable. There's no telling how she was going to feel on any particular day. To try and run, or at least perform to the best of her ability, is an almost impossible task.

We know that sport performance is as much psychological as physical, therefore, to optimise performance and management of female athletes who are menstruating, further research is needed to understand the impact of menstrual cycle phase on physical performance outcomes for each individual athlete.

But what do we know about the menstrual cycle and how it can potentially effect the body during exercise? Before doing some research I was pretty clueless. Let’s get the foundations set by answering the question:

What is the menstrual cycle?

It’s a series of events that prepare the uterus for potential pregnancy. The Menstrual Cycle is separated into two distinct main phases, follicular and luteal, but we need to break that down further into sub-phases;

early follicular,

late follicular,

ovulatory,

early luteal,

mid luteal

late luteal.

Oestrogen, progesterone, follicle stimulating hormone (FSH) and luteinising hormone (LH) are constantly fluctuating through these sub-phases as shown in this diagram on screen…

The early follicular phase begins with menstruation, which usually takes 4 to 6 days to complete; during this phase, female sex hormone concentrations (oestrogen, progesterone, Follicle Stimulating Hormone and Luteinising Hormone) are all relatively low and stable.

Oestrogen increases as the ovarian follicles (that each contain an egg) mature. When oestrogen rises to a certain level, we get a rapid increase in Luteinising Hormone (LH). The LH spike triggers ovulation (making this the ovulatory phase), here a mature ovarian follicle breaks open releasing the egg into the uterus.

After ovulation we have the early luteal phase; here we see a steady rise in the level of progesterone, and to a lesser extent oestrogen, coming from the ruptured ovarian follicle (now called the corpus luteum) that released the egg…..

Progesterone peaks in the mid luteal phase and we also get a second, smaller peak in oestrogen that prepares the endometrium for the implantation of a fertilised egg. The luteal phase ends with pregnancy if a fertilised egg is implanted.

If the egg remains unfertilised, the corpus luteum will degrade, causing a decline in progesterone and estrogen during the late luteal phase as the cycle prepares to restart, with the uterine lining eventually detaching ready for menstruation to begin again.

The timings of each menstrual cycle phase shown in the diagram here are approximate figures, we know that everyone is different, therefore, the timing of ovulation, and the other menstrual cycle phases can vary greatly. So urinary tests that measure the hormone levels (oestrogen, Progesterone, FSH and LH) are used to more accurately identify the menstrual cycle phase the individual is in at that moment in time.

At least 2/3 elite female athletes are eumenorrheic and about half of eumenorrheic athletes don’t use Hormonal contraceptives that can help regulate their menstrual cycle.

Eilish McColgan brought up a really interesting point in her article that the presence of menstruation can also be used as a barometer of whether the athlete is over training and under-fuelling. If the athlete is doing this then menstruation is often the first thing to disappear.’

Therefore, even though taking an OCP could help remove or reduce her problem, as much as it causes issues, it also gives useful objective feedback that her body is healthy and has enough surplus energy for menstruation to take place. If it was to disappear she can use this warning sign to alter her training program and/or her nutrition plan.

If you think this video was helpful please remember to subscribe to the channel and like the video.

1.2. Proposed Mechanisms behind Menstrual Cycle Based Changes in Performance

It’s been assumed that Physical performance changes over the course of a menstrual cycle. Athletes like Dina and Eilish have voiced their experiences publicly, and that’s really useful as individual case studies. Because at the end of the day, as we said before, even if the current research says that the menstrual cycle doesn’t have any effect on sports performance we already have two elite athletes who feel and have experienced differently.

So what is the current research telling us? What do we know? (Or at least think we know).

We know that Oestrogen has a neuroexcitatory effect. This means it’s going to have a positive effect on movements require high level strength and power outcomes. On the other hand, progesterone inhibits cortical excitability, reducing force production. So there’s a potential tug of war between the two.

So let’s go back to our diagram running through the menstrual cycle and the fluctuations in the different hormones levels….

So, we could guess that greater strength and power outcomes would be produced when progesterone remains low during the follicular phase, and when oestrogen peaks during the late follicular phase. Lower strength outcomes would be expected to be produced in the luteal phase when progesterone levels are relatively higher.

Studies have looked at muscle and tendon stiffness to establish whether any particular MC phase means the athlete is more at risk for soft tissue injuries. Some studies concluded that stiffness is affected by MC phase.

Looking at a sprint athlete like Dina Asher-Smith it’s vital for her tendons and muscles to maintain a high level of stiffness for better storage and use of elastic energy during jumping, sprinting and hopping (all plyometric movements). Eilish McColgan said she made the mistake of pushing training too hard during a particular menstrual phase and tore her hamstring.

It has been suggested in research that the increased concentration of oestrogen in certain phases of the menstrual cycle may reduce tendon/muscle stiffness by decreasing collagen synthesis and therefore collagen density in those connective tissues, but as we speak this is yet to be proven. Results of studies are conflicting.

In one study it was concluded that any increase in oestrogen during the menstrual cycle is not great enough to result in a meaningful change in collagen synthesis and stiffness. Therefore, the effect of tissue stiffness may or may not vary throughout the menstrual cycle and meaningfully impact performance. We always have to allow for individual differences after all.

Elevated progesterone during the luteal phase can shift the ‘thermoregulatory set point’. This could potentially negatively or positively impact performance depending on the activity duration. Increased body temperature is known to improve performance in short duration activities requiring speed and power. It’s a favourable environment for muscle contraction. Sprinters will always prefer to train and compete in warm conditions compared to cold conditions. (It would be interesting to see how many world records in sprint events have been set on cold days compared to warm days.)

Because of this it was proposed that the increased body temperature in the luteal phase could enhance short duration performance; however, studies found that if the athlete warmed up sufficiently it negated this difference.

In prolonged activities, like Eilish McColgan in the 10,000m the elevation in basal body temperature is suggested to impose greater thermoregulatory and cardiovascular strain, and potentially limit endurance performance during the luteal phase. Long distance runners for example will generally prefer mild conditions making it more difficult to raise their core body temperature. I remember at the Tokyo Olympics seeing lots of the marathon runners wearing ‘Cooling Vests’ prior to setting off in an attempt to keep core body temperature as low as possible.

Back in 2019 there were a few elite soccer and swimming teams using a commercial smartphone app to track athletes’ MCs. Now I’m sure, or certainly would like to assume that this is much more commonplace.

The app recorded when menstruation and various menstrual symptoms occurred. Coaches and support staff could read through the data to identify if changes in an athlete’s performance or readiness occurred in different phases of the MC. If a pattern in sleep habits, training and match performance, nutrition choices and lifestyle factors presented itself this could be incorporated into the athletes training cycle.

Given the increasing use of menstrual cycle monitoring in applied sport science settings, it is important that there is high-quality research to inform the best-practice guidelines for whether and how training, nutrition or recovery programs should be modified based on menstrual cycle phase.

Having this data available is very useful because it allows players and coaches to match physical performance (training and competition), recovery data (sleep) and nutrition etc with menstrual cycle stage data. If patterns are noticed then certain provisions can be put into place to give the athlete the optimal chance to perform to the best of their ability.

I think this is where I’d like to see the lion-share of the research directed, into coming up with more accurate and user friendly ways for female athletes to accurately monitor their menstrual cycle phases in order to match it to how they feel at that time, and ultimately, their physical performance.

https://instagram.com/elevate_healthuk?utm_medium=copy_link

https://www.youtube.com/watch?v=eRB6hF2zauI - How Chiropractic Works.

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

15 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

See omnystudio.com/listener for privacy information.

The 6 Stages Of Concussion Recovery. Advice That Could Actually Save A Life.

Wed, 17 Aug 2022 00:00:00 +0100

We continue our series on concussion and head injuries in sport.

Today we talk about treatment options, whether complete rest helps or harms progress, and the 6 important stages of the graduated return to play protocol to make sure athletes return to sport safely and reduce the risk of second impact syndrome, mental health issues resulting from concussion, and the development of chronic traumatic encephalopathy.

English FA Graduated return To Play Protocols - (Pages 13 and 14)

https://instagram.com/elevate_healthuk?utm_medium=copy_link

https://www.youtube.com/watch?v=eRB6hF2zauI - How Chiropractic Works.

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

15 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

See omnystudio.com/listener for privacy information.

Amazing Free Resources Educate Parents and Coaches To Spot Concussion.

Tue, 26 Jul 2022 23:00:00 +0100

In this episode we talk through the basics of concussion and we take a look at two fantastic free resources for medical professionals and non-medically trained people to help them be more aware of concussion, how to identify, and how to deal with a potentially concussed player, and when they should call the emergency services.

It's estimated that 1/3 sports related concussions go unreported for a number of reasons. One of which is no doubt the lack of understanding around what concussion is and how it presents.

We run through the Concussion Recognition Tool 5 to give you non-medically trained individuals a better chance of knowing what to look for, and have a process in place at your local sports club to reduce the risk of a persons life being adversely affected due to a missed concussion diagnosis.

Yes, most concussions resolve within days to weeks, but some are sp badly effected by symptoms both physically and emotionally that they have taken their own lives. This is devastating, and the family often say that if one person had identified the possibility of concussion, perhaps their loved one would still be here today.

If this episode helps educate one person, who helps one person..... then i'll sleep well knowing a good job is done.

Share this episode and please feel free to contact me if you'd like to discuss things further, i'm here to help in any way I can. Let's start the conversation and see if we can make some positive changes.

SCAT5 LINK

CRT5

https://instagram.com/elevate_healthuk?utm_medium=copy_link

https://www.youtube.com/watch?v=eRB6hF2zauI - How Chiropractic Works.

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

15 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

See omnystudio.com/listener for privacy information.

Heading In Football. Ban It? Shocking Truth Of Repetitive Head Trauma In Sport.

Tue, 19 Jul 2022 23:00:00 +0100

Hello everybody and welcome, welcome welcome to the health and sport show. My name is Tom Butterfield and I’m your host….

On 11th November 2002, coroner Andrew Haigh recorded a verdict of "death by industrial disease”. At the time it was groundbreaking, the first time this ruling had ever occurred in the UK… because it regarded a professional sportsperson….. an ex international footballer, Jeff Astle.

It was the tireless, dedicated work by his family and loved ones who managed to break through seemingly impenetrable barriers and pave the way for other families to claim compensation, and the most recent FA decision to ban heading in those under the age of 12 years old.

Derek Robson, the consultant neuro-pathologist at the Queen's Medical Centre, Nottingham, told the inquest Astle was suffering from a brain condition which was likely to have been exacerbated by heading leather footballs. Much heavier than those used by professional players today.

I remember my Grandad saying that you tried not to header the ball between November and March because it was like heading a cannonball!! The water would make the ball heavier, and add some ice and I don’t think his analogy would have been far from the truth.

The neuro-pathologist went on to say…and I quote: "I found there was considerable evidence of trauma to the brain similar to that of a boxer.

"It is quite probable that it was heading a heavy football that caused it.”

I played football from the age of…….. when I could stand….. which was about 10 months of age. Always had a ball with me everywhere I went. I remember my Dad rolling me the ball, I’d kick it back…. Rolling the ball, I’d kick it back…… I’d try and kick it really hard to get a look of surprise and a puff of the cheeks from him.

I remember being taught how to head the ball at training, and if you caught it on the top of your head it would ache and throb for a good minute after. There’s nothing quite like timing a header and feeling it fly off your forehead like a rocket…. But now I regret every single one of them.

I’m fearful that the thousands of impacts to my head will accumulate to hasten the onset of cruel neurological diseases such as dementia.

I’m fully in favour of the FA decision and I hope that all governing bodies take the same stance. I would be in favour of taking heading out of the game entirely at all levels, but I understand that seismic shifts like that make people feel very uneasy…… perhaps the FA trial is the first step in the journey.

I cringe whenever I see a young player head the ball, just as I would if I saw a young boxer receive a heavy right hand…… all I can vision is the brain being shaken within the hard protective skull.

Interestingly there are virtual reality programs ready for release that will try and teach children to header a football, without having to header a football. Keep your eyes open for them.

I know there will be people out there who will be saying this is another example of ‘snowflake’ culture, but I disagree strongly. This is a huge decision to take, to fundamentally change the most played game on the planet……

Will it ultimately change the type of player we see excelling on the pitch? Will we find the typical tall strong centre half become redundant? Will the game become more technical? Or will the long ball become more effective and more difficult to defend?

I think we’re on the edge of an extremely exciting time for football, one that requires change in order to reduce the risk of our children and grandchildren becoming unable to live a full healthy and happy life due to the sport that they once loved playing, totally unaware that it could slowly take away everything precious to them.

Would Jeff Astle have given back everything he achieved in a glittering football career in order to live that full healthy life…… we’ll never know. But nobody should have the quality and quantity of their life reduced by their occupation.

Look at Rugby World Cup Winner Steve Thompson, who played hooker for England. He’s publicly stated that he wishes he’d never played rugby due to the health issues he’s experiencing due to repeated head injuries and concussions.

It’s not just rugby and football of course….the NFL has also taken a close look at the condition known as Chronic Traumatic Encephalopathy. A diagnosis that can only be made once the person is deceased. There have been several cases where ex-NFL and College level American football players have taken their own lives due to the unbearable symptoms they suffer………..they chose a way to end their life that would not hinder the researchers from studying their brain in order to gain greater understanding of head trauma and sport.

Would you want your children to have to make that choice?

I’m going to dedicate the next few episodes to head injuries and concussion in sport. If you have any views on this subject id love to hear them. If you’re an expert in the field and you’d like to share your expertise with the audience then contact us on info@elevatehealthuk.com. Share the episode, review it and subscribe etc.

Take care and I’ll see you in the next episode.

https://instagram.com/elevate_healthuk?utm_medium=copy_link

https://www.youtube.com/watch?v=eRB6hF2zauI - How Chiropractic Works.

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

15 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

See omnystudio.com/listener for privacy information.

Are Health Professionals Willing To Risk Your Health To Get Famous? Worrying

Tue, 12 Jul 2022 23:15:08 +0100

Today we have a little rant about some of the worrying trends that have exploded on some social media platforms.

To the uninformed it looks spectacular, to those with knowledge of the human body and clinical experience these are worrying times that could potentially change the course of a life in order to get a few more likes, views, shares or subscriptions to their channels.

We've all taken the oath to put the client first, and never put their health in any undue risk. Risk is all around us every day, but we as health professionals are always in control of what risk we expose our clients to in the quest to improve their current situation.

https://youtu.be/VHpJ_uk6068 - Y-strap reaction video.

See omnystudio.com/listener for privacy information.

Should We Really Question The 'Expert'? YES!.... And I'll Tell You Why..

Tue, 05 Jul 2022 23:00:00 +0100

Today we just pressed record and vented a few frustrations from the day. It frustrates me that clinicians can be so sloppy and careless with the language and words they use.

Clients are coming to us in a vulnerable position looking for help, and it's our duty to do out upmost top make sure they're looked after and made to feel like their problem matters. Unfortunately, at times we forget that we're a HEALTH SERVICE..... therefore, we're the servants!! Yet at times some can act as though they're the king of the world, making clients feel belittled, ignored and frustrated.

We talk about some anonymous cases from my time as a chiropractor with one particular case showing just how devastating a throw-away comment can be when delivered by an 'expert'.

We clinicians need to do better, and you clients need to empower yourselves and demand more from your clinicians. They're here to serve you, not the other way around.

See omnystudio.com/listener for privacy information.

Is Chiropractic Treatment Really Like Taking Your Car For A Service? Amazing!

Tue, 28 Jun 2022 23:00:00 +0100

Today we answer a very common question we get asked in our clinic day to day.

How Does Chiropractic Treatment Work?

We provide the answer thanks to a video from our very own YouTube channel. Most people own a car, so they can relate to what it's like when you're driving down the motorway and all of a sudden the engine management computer tells you that something is wrong....

But you didn't do anything?

All I did was drive the same as always...

This is very simillar to the sort of thing our clients say to us when we meet them for the first time.

I woke up like this...

I just turned around to talk to a friend.... etc etc etc.

Our body has lots of moving parts, just like a car and its engine. If we don't maintain our car the risk of something going wrong increases..... if we don't take care of our body..... guess what! Yep, you increase the risk of something going wrong.

Our brain is like the engine management computer, and our body is like the engine. Take your body for services now and again, and keep up consistent healthy habits, you have a better chance of living a healthy life.

https://instagram.com/elevate_healthuk?utm_medium=copy_link

https://www.youtube.com/watch?v=eRB6hF2zauI - How Chiropractic Works.

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

15 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

See omnystudio.com/listener for privacy information.

3 Common Causes Of Neck Pain And How to Successfully Manage Them

Tue, 21 Jun 2022 23:00:00 +0100

Hello everybody and welcome, welcome, welcome to the health and sport show! My name’s Tom Butterfield and in this episode we're going to talk about the three most common causes of neck pain and the best ways to manage them.

I've been spending some time looking through and answering questions in a variety of different Facebook groups and it became clear to me that a lot of people are confused, frustrated and concerned about their condition. The first step should always be to get a clear, solid diagnosis first. This is where a well trained clinician or therapist is needed.

It’s ok to ask other group members questions, and learn from their experiences but bear in mind that everybody is different, and just because somebody got a certain outcome, it doesn’t mean that you will.

Ok, here are the three most common causes of neck pain;

Joint Dysfunction - There are lots of joints in the neck, and just like any piece of machinery, if it’s not maintained well or serviced regularly it’s only a matter of time before a problem occurs. The mistake people make is thinking that in order for there to be pain there MUST be some ‘damage’….. and that causes people to worry….. but fear not…. Unless there’s been some form of trauma this is very unlikely. Clients will often say things like;

I didn’t do anything….
I just woke up like this…
I must have slept funny…
All I did was look over my shoulder….

None of these are traumatic movements, therefore, very unlikely to have caused any tissue damage such as muscle strains, ligament sprains, disc injuries or fractures.

The brain receives messages from the body constantly, trillions of messages every second letting our brain know exactly what's going on at all times. Are we hot, are we cold, all our hormone levels correct, are we in danger, are we hungry et cetera et cetera. As Chiropractor's we deal with the parts of the body that enable us to move or hold ourselves up against gravity. That includes the joints, muscles, ligaments, tendons, and other associated soft tissues or contains special receptors send messages to the brain licking letting it know whether things are functioning optimally. If a joint stops working correctly, causing joint dysfunction the brain will protect this area by causing local muscle spasm. This results in neck stiffness and pain if you try to move your neck past this reduced range of motion.

We've put together a YouTube video which explains this in a bit more detail, there is a link to this in the show notes if you're interested.

Typical features of this problem are;

Dull ache ( can be sharp on certain movements)
Can radiate to the head or top top of the shoulder blade.
Pain aggravated by movement, improved with rest.
Neck stiffness is common - but movement can at times be normal
Tilting head backwards, tilting towards the painful side and neck rotation are commonly painful.
Tender when palpating (pressing) over the joints and muscles of the neck on affected side.

If there’s been no history of trauma then we have no need to take any form of imaging at this stage - X-ray, MRI etc. Clients love a scan, but in cases where we feel the cause is from joint dysfunction I very rarely ever feel it provides any extra information to change the treatment and management of the case.

From a management perspective, seek out a solid diagnosis from a well trained professional first! Don’t buy lots of gadgets off Amazon before you even know what the problem is.

A typical treatment plan for a client with neck joint dysfunction would look like this;

Soft tissue massage to the neck and shoulder muscles
Neck joint manipulation/mobilisation to regain joint function.
Once function has been restored start an exercise program to aid good posture, and efficient function of the neck. Key to reduce the risk of recurrence.
Use paracetamol if appropriate for the individual (Ibuprofen may not be effective due to the lack of inflammation in this type of condition).

Frequency of treatment is key too. I would generally see a client with this type of problem a couple of times a week for 2 weeks in order to make some sustained functional changes, but this will differ from person to person.

2) Muscle Strains / Ligament Sprains - These can present in a very similar way to a joint dysfunction. The major difference, however, is in how the problem occurred. With a strain or sprain there will be a clear traumatic event that happened, and the individual will experience pain immediately, or very shortly after the trauma has occurred.

In these cases the first thing is to rule out any serious damage to the neck. The risk of this increases with the severity of the trauma…. If the neck feels unstable, or you lose strength or sensation in any of your limbs then best to get things checked out ASAP by a trained professional. This might be a suitable time for X-rays or MRI’s if the clinician sees fit.

Once serious injury has been ruled out the client can be more confident in moving their neck without causing further injury. Reassurance is extremely important. That’s the first step in managing this type of neck problem.

Muscles and ligaments take time to heal, and the length of time will depend upon the severity of the damage, it could be anything from a couple of weeks, to several months. But we would expect a slow, gradual improvement over time. Once the client is able, I would then recommend starting a treatment plan very similar to that for neck joint dysfunction.

3) Cervical Spondylosis - Very common in the lower neck C5-C7 levels especially. The discs dehydrate naturally over time - which is one of the reasons why we become shorter as we get older… When the disc dehydrates it flattens causing the facet joint surfaces to be under greater pressure, and reduces the space for the nerves to pass through - this increases the risk of both joint dysfunction and nerve irritation/entrapment. Both of which can cause pain.

There will be an absence of trauma as this is a condition that will progress very slowly over decades in most cases. Commonly clients will report;

dull aching pain
Improves with warmth/heat and activity
Worse with prolonged extension of the neck (looking up)
Usually unilateral (one side) - but can be both sides.
Can refer into the head, arms or shoulder blade.
Can wake you from sleep with pain or numbness in the arm.
Joints tender on palpation
Restricted movement of the neck.
Acute attacks over a chronic baseline of aching and neck stiffness.

Are X-rays useful here? Spondylosis is extremely common in anyone over the age of 50. But not everybody over the age of 50 has neck pain, therefore, we have to assume that spondylosis on its own does not ALWAYS cause neck pain. So in clients suspected of having spondylosis I wouldn’t bother referring for x-rays unless they had multi level neurological symptoms (involved more than one nerve level), suspicion of pressure on the spinal cord, if they weren’t improving s expected with treatment, or if their condition was getting worse.

Treatment in these cases can be slightly different to a simple hint dysfunction. I like to start with simple neck traction to help decompress the joints of the neck, and mix in some soft tissue massage alongside.

That might be enough to start providing some relief, however, if not then we can use joint manipulation/mobilisation techniques. Those that don’t improve we could refer for imaging IF we felt it would change the treatment plan.

So there you have it, these are the three most common causes of neck pain. The key takeaways are;

Get diagnosed by a well trained professional
X-rays and MRI’s are rarely needed.
Treatment is a process, not an event….don’t expect an instant fix! So make sure you talk through your expectations with your therapist and make sure you’re both on the same page.

Thank you for listening or watching I hope that you found it useful and answered some of your questions. If you have any further questions either get in contact with us on info@elevatehealthuk.com or leave a comment on the YouTube video. We’ll be more than happy to answer them for you. We want to try and help as many of you as possible experience some kind of progress.

Reviewing and sharing the episode would be great and please do subscribe to our podcast and our YouTube channel it really does help. Until next time!

See you soon, bye now!

https://instagram.com/elevate_healthuk?utm_medium=copy_link

https://www.youtube.com/watch?v=eRB6hF2zauI - How Chiropractic Works.

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

15 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

See omnystudio.com/listener for privacy information.

Curious To Know Astonishing Reason Why You Can't Stop Scrolling?

Tue, 14 Jun 2022 23:00:00 +0100

Today we’re going to make you aware of the different types of habit that can shape our day, and how we can use this understanding to transform our day from chaotic and busy, to calm and productive.

Hello everybody and welcome, welcome, welcome to the health and sport show! My name’s Tom Butterfield and i’ll be your host as always to take you through the interesting world of habits!

We all have habits and routines don’t we. It might be the order we get ready in the morning, when making tea you might put the milk in first, do you hang your keys up as soon as you enter the house?

These might take zero thought, and very little effort because we do these habits all the time. Why are some habits so easy?

Or perhaps you nearly always forget to hang your keys up…. triggering a mad panic in the morning as you try and get out of the house on time. The exercise routine you started feels like you’re towing a caravan….. We can’t get any momentum going…and we drift back to our ‘normal’ routine. Why are some habits so difficult?

Habits, habit creation, and breaking habits is a fascinating and complex topic that we’ll break down and take a look at in future episodes no doubt.

Today though we’re going to look at three different types of habit.

1) Uphill Habits - These habits are difficult to start, and easy to stop. I think most people would put activity/exercise, healthy eating and housework into this category. It takes time and effort to get yourself outside, it takes preparation time to make a healthy meal…. And we can think of a hundred things we’d rather do than the housework! (I don’t think that’s just me is it?)

2) Downhill Habits - These habits are very easy to start but can be quite difficult to stop. Imagine the feeling when that episode of your favourite show ended…..and that Netflix countdown starts until it plays the next episode…. That’s not by accident! That’s designed to remove any friction and keep you on your downhill habit. We have to apply the brakes to stop ourselves, and why would we deny ourselves more fun? All social media channels are designed to take advantage of this… the scroll down never ends, the short video plays on a loop, and the algorithms keep bringing us stuff we like.

3) Falling Habits - These types of habit are extremely difficult to stop. Harmful habits that need professional help from a therapist or specialist fall into this category. Examples could be any kind of addiction that either causes physical or emotional harm to yourself or others. These habits should take priority over the other two, and that means that it’s beneficial to go and talk to somebody about it…… we’d recommend a trained therapist of course, but if the first step is talking to a trusted person then that’s fine. Just make that first move.

What I’d like you to do is highlight one habit in your life you’d like to either make or break.

What type of habit is it?

So all of us have habits and routines in our life that we can do automatically. Yet some habits can be very difficulty to stick for long periods of time. These are usually the uphill habits that are difficult to start and easy to stop.

Then we have our downhill habits that are easy to start and difficult to stop.

And we have our falling habits that need eventual attention from an appropriately trained therapist.

Well thanks for listening, we hope you enjoyed the show. Remember to subscribe, comment, like or review…… or maybe just do all of them! We always appreciate them, and like it when our listeners and viewers contact us with ideas for future content, and questions they’d like answered.

Thanks again, and we’ll see you in the next episode. Bye now!

This one's for you and your family M.P.... Big love to you Bro!

https://instagram.com/elevate_healthuk?utm_medium=copy_link

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

15 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

See omnystudio.com/listener for privacy information.

Starting A New Exercise Program? 3 Tips To Make Long Term Gains.

Tue, 07 Jun 2022 23:00:00 +0100

Summer is on its way, and with it will be a tidal wave of people looking to get active…… which is great! But on the flip side, it’s also a time when we see a lot of injuries due to simple training mistakes…

Today we’re going to talk through how you can make progress and do it safely at the same time.

Hello everybody and welcome, welcome, welcome to the health and sport show! My name’s Tom Butterfield and today we’re going to talk about how to structure those first couple months of training after an extended lay off. We’re going to assume it’s been lifestyle that’s put the brakes on your exercise and activity rather than injury, that would of course be a different situation altogether. In those cases you follow your rehab plan and talk it through with your therapist or clinician.

Can you check over my workout plan?

Sure, I said.

I’ve got it here…… I took a look

So….. you’re running every week day morning?

Yep…

Then gym on Monday, Wednesday and Friday lunchtimes? Is that right?

Yep… that’s right.

And what’s this here?

That’s cycling…..i’m going to do that on the weekends… a bit of a change up.

And what’s your training background?

Oh, no…. I’m just starting up…. Just looking forward to getting out there and start the sessions.

Now, if there’s anyone out there who has a training programme like this….. And you’re a relative exercise novice, then you especially want to keep listening…. But there’s plenty of value in here for you more seasoned athletes too.

I’m going to go through why this is a risky program for a beginner.

When we’re looking to improve our health and well-being we should be looking at it long term, looking waaaaaaaay into the distance…… 10, 20, 40 years into the future!

Not 28 day detox, 8 week wellness programs…. They’re a positive start, but they also conjur a picture of a finish line……. There’s only one finish line, and we all cross it one day.

Short term targets and long term goals are absolutely fine, and when you’re starting up a new exercise program please take these factors into account;

1) How does our body react to exercise (load)?

When we increase either the frequency, duration or intensity of our exercise or activity the tissues of the body need time to adapt and get used to that load. Therefore, if we increase any or all of these factors too quickly then we run the risk of overloading our body….. The body cannot adapt fast enough and we will eventually get injuries that will slow or halt progress altogether.

In our story the person has got way too much frequency and duration in their training plan, it needs to start from a very low level and slowly increase over a relatively long period of time (8 weeks perhaps) in order to set a foundation to work from. You’ll still improve, and you won’t end up in a world of trouble!

2) What Types of Exercise Load?

Different exercises and activities will put different strains on the body. Walking puts 1.0 to 1.5 times bodyweight through the system……. Jogging perhaps 2.0-2.5……. And as we get faster the loads through our low back, pelvis and lower limbs will increase up to as much as 6.0 times bodyweight! That’s a lot of force to absorb and generate. Therefore, it might be useful to switch up an impact activity like running with cycling and swimming in order to reduce the impact but still get a good workout.

Of course if we have little to no weight bearing activity then that can cause a problem all of its own. We need load to maintain bone density and muscle strength.

Our case study had a good variation….. And we can certainly recommend this as a good part of the program.

3) Strengthening Is Important For ALL Athletes

Going back to the previous point…. If we’re putting loads of way above body weight through our bones, muscles, tendons and ligaments then we need to make sure we keep them strong. Muscles are natural shock absorbers for joints, so by keeping the muscles strong it protects the joints and lowers the risk of damaging them.

A lot of people ONLY do cardiovascular training such as running, cycling, swimming….. And they don’t pay attention to the other aspects of physical health.

I’d like you to watch our video presentations on youtube that talk through ‘The General Adaptation Response’. This will give you more understanding on how to safely start an exercise program.

So in summary, we have to be smart and set our expectations low at the start. Exercise or be active little and often in order to allow your body time to adapt to the new loads otherwise we increase our risk of injury. Vary the types of exercise to avoid too much impact, or too little impact in order for the body to stay robust and healthy.

Then make time to do some strength work - you don’t have to do this at a gym, you can do this at home using your body weight as resistance if needed…… but make time for it as it will help your body deal with the stresses and strains we put it through on a day to day basis.

Thanks again, and we’ll see you in the next episode. Bye now!

https://instagram.com/elevate_healthuk?utm_medium=copy_link

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

14 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://www.canva.com/design/DAFCTcMjA3w/K4X1ePN2T0vEbN-5vaYj7Q/view?utm_content=DAFCTcMjA3w&utm_campaign=designshare&utm_medium=link&utm_source=publishpresent (Graph Example)

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Struggle Sticking To Healthy Eating Or An Exercise Routine? Want To Know Why?

Mon, 30 May 2022 22:00:00 +0100

Have you ever tried to get a new healthy habit into your life? Only to start well, but after a couple of months find yourself losing motivation, momentum and progress eventually falling all the way back to square one? You’re not alone!

Today we’re going to unlock a simple secret that will help you maintain progress and enthusiasm even when you just can’t be bothered!

Hello everybody and welcome, welcome, welcome to the health and sport show! My name’s Tom Butterfield and today we’re going to talk about why motivation and will power can’t be relied upon.

‘I just don’t have the will power;’

‘My motivation isn’t strong enough to do it.’

‘It becomes too difficult after a while.’

I hear these statements all the time, and maybe you’ve said them yourselves. Congratulations folks, you’re human!!

Motivation and will power are fluid and they change every day, and can be different from situation to situation.

If someone asks us to go for a run…. Good chance we’ll have the will power to say ‘Not today thanks!’

If someone offers us a chocolate eclair….. Good chance we’re inhaling it in less than 10 seconds!

However, if someone offers us a chocolate eclair every day…. There’s a great chance that we’ll say no on some days too, especially if we’re trying to cut down our sugar intake.

So, it’s not that we don’t have any will power or lack motivation, we have to be aware of the times when it’s lacking and alter our behaviour appropriately.

We need motivation for our ‘Uphill habits’, things that are difficult to start, but easy to stop. - we talk about these in a previous episode. Downhill habits, such as chocolate eclair eating requires no motivation to eat them……for me anyway!......it takes motivation and will power to put on the breaks to stop the ‘downhill habit’.

To explain how we can help ourselves keep a new healthy habit going we’re going to need a graph…. I’ve put a link to it in the description for this episode. Go Find it, and i’m sure it will make this next part easier to follow…. Or you can grab a piece of paper and draw it yourself..

On the X axis (horizontal axis) of the graph we have ability…. Our ability of skill to cary out a specific tasks. On the Y axis we have Motivation..

Now label the top of the Y axis as ‘high motivation’, and the bottom of the Y axis as ‘low motivation’.

Next label the left end of the X axis as ‘Hard tasks’, and the right end of the X axis as ‘Easy Tasks’.

Last we’re going to draw a straight diagonal line from ‘high motivation’ on the y-axis, down to ‘Easy tasks’ on the X-axis. This line is called the ‘Action Line’. Any area of the graph above this line means the task gets done, anything below that line means no action is taken.

We done? ………………Excellent

So how does this simple graph help us keep a healthy uphill habit going? Well lets walk through a couple of key concepts, and then we’ll do a couple of examples together..

The Goal is To Take Action - We seem to feel that if we’ve set ourselves a goal of cycling 50 miles, and we ‘can’t be bothered’ to do that then the only other option is to stay at home until we do feel ‘motivated’. This all or nothing approach is why so many people end up back at square one. What we must do is use this graph to change our goal to fit our current level of motivation. As we scale down the difficulty of the task eventually it will match our current level of motivation taking us above the action line….SUCCESS!

Of course the concept of what’s a hard or easy tasks is going to differ from person to person…. For me a 13 mile run qualifies as a hard task, whereas a seasoned ultra-marathon runner would see that as relatively easy. So there are no wrong answers here, as long as you answer honestly.

Example One - ‘A half mile walk’ - I want you to run your finger along the X-axis continuum to how difficult you think this task might be…. Once you’ve done that move your finger vertically to indicate the level of motivation do you currently have to go out and complete the walk? Is your finger above the action line? If so, then there’s a good chance that you’d go out for that walk.

Example Two - ‘A 100 mile Bike Ride’ - Do the same as before, what’s the difficulty of the task? What level of motivation do you currently have to cycle 65 miles? There’ll be a few of us above the action line, but the majority are likely below the action line on this one. Let’s assume that ALL of us have fallen below the action line. What can we do to get ourselves above it?

Can we change our level of motivation? Not really, i someone gives me a life or death alternative sure, that changes things….. It’s much easier to change the difficulty of the task… so wherever your finger is with regard to motivation slide it horizontally along the page until your finger is above the line.

For me personally, it would probably fall around the level where a 12 mile bike ride would be. I’ve not been out on my bike for ages, and that’s about the time i’d be willing to give for a bike ride at this moment in time.

For you it might be higher or lower, and that’s fine. It’s individual, and we’d get different answers on different days i’m sure. This is due to the ebb and flow of motivation.

The key is to be flexible enough to change your plan if you’re having a bit of a ‘meh’ day….. do yourself a favour and celebrate the action you take, don’t beat yourself up over the session you didn’t do. That’s not going to help you.

By getting out there and doing the thing, it’s another inch closer to turning this from a new healthy habit, into a habit that comes as easy as brushing your teeth. Consistency is key.

Next time you’re weighing up whether you want to do the thing or not, prioritise taking action over sticking to your plan. Visualise the graph, give yourself an option that gets you off the start line.

In summary, All or Nothing is no way to build a life that suits your needs. It’s unsustainable and will no doubt end up with you back at square one because motivation and will power will vary from day to day. If we can keep the habit going then we have a much better chance of making it stick permanently. So being flexible and creative in your approach can help keep you above that action line.

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

https://instagram.com/elevate_healthuk?utm_medium=copy_link

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

14 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

Congratulations To J.W. and A.W. on their wedding celebrations. To Be able to share this week with you both, those wonderful children, your family and friends means the world to us. We look forward to what the future brings with an unshakeable and relentless positivity. Cheers.

See omnystudio.com/listener for privacy information.

Successful People Do These 3 Steps To Motivate Others Better

Tue, 24 May 2022 23:00:00 +0100

We sat down at our meeting to run through the questions i’d been sent a few days earlier. I’d spent a lot of time answering them, and thinking about how they’d impact my next 12 months.

Question 1 was ‘What do you want to achieve this year?

My answer was that I wanted to improve my clinical skills in order to be able to offer a more complete service to my clients. I’d do that by completing certain courses and doing my own research etc.

The reply I got was…..

‘Oh…er….no….. You’ve misunderstood the question.’

‘We meant how much money do you want to make this year?’

And it was at that point that it was clear that what motivated us was no longer aligned, and perhaps it was time for me to move on. Not out of any bad feeling, it was clear that we measured success very differently.

I’m driven by self improvement. Can I be better today than I was yesterday? That’s the mantra from the great Sir Chris Hoy who never went into cycling expecting to win olympic medals, he went in with the attitude of ‘I’ll just try and get better everyday and see what happens from there.’

It wasn’t the external motivation of medals, money or fame that drove him…… his motivation was internal…. Personal satisfaction that he was giving everything he could in order to be that little bit better day in day out.

I’m with Sir Chris here, whereas the person asking me the questions was clearly more motivated by the external factor of financial gain.

And that’s not wrong by the way, it’s just different. Everybody wants different things in life.

Where it goes wrong is assuming that everyone is motivated and passionate by the same things you are. Sure you might hit the bullseye with some, but you’ll miss the board completely with others.

I’d worked with this person for a long time and they obviously hadn’t picked up on what drove me forwards.

My thinking for a long time has been find something that you’re passionate about, work really hard at improving your knowledge and skills within that field……. And you’ll probably get really good at it.

It doesn’t feel like work! I really enjoy spending my time looking through research articles, doing courses, talking to other therapists and clinicians because the end result is, it means I’m better prepared to look after those who put their trust in me to help them with their problems. That’s what drives me to be better everyday.

And I think if you do that people appreciate your efforts, they appreciate the results, and they have no reservations recommending you to a friend or family member……. And one of the side effects of this is that they pay you for your service.

That’s my take on it……but I want to know about you! What can we do to make sure we understand more about those people with who we work, live, or socialise? Perhaps you’re a sports coach looking to get your players fired up?

Well, for any of those scenarios you could give these three tips a try;

1. Listen - We’ve got two ears and one mouth for a reason! Listen to what people are telling you, are there any recurring themes? Do they keep going on about this amazing pair of shoes or Gucci bag that they just have to get!! Or do they talk about the charity work they’re doing within their local community. There’ll be clues there, but you have to be present, and listen to find out what they are.

2. Ask Interesting Questions - This is a real test of whether you’ve done a good job of listening. Prove you have by digging deeper and finding out more. If they volunteer for a specific charity, then find out what drew them to that charity? If they want those trainers or that Gucci bag, ask them how it feels when they imagine owning it…... We want to understand the emotion underneath, because that’s what drives them.

3. Acceptance - Once you’ve listened and asked interesting questions it’s now time to accept what they’ve said. It’s not for us to judge the person, we’re all different, so will have different views of the world, and be motivated and driven by different things. You’re not obliged to change your opinions or values off the back of it either. You don’t even have to agree…. The point is now we understand them better……. we know how to push their buttons in order to get the best out of them…..

These interactions are fluid, it’s an ever changing landscape, so never stop doing these things in order to keep your understanding up to date. People change! And that’s allowed too!

I’d like you to reflect on your interaction with those who you currently lead. This could be family members, work colleagues, or members of a sports team.

Write down their names and ask yourself:

‘Do I know what motivates or drives them?’

If you don’t know for sure then I suggest you start listening, asking interesting questions, and accept what you’ve just heard!

So, in summary, we know that everybody is different, therefore, it’s not a crazy idea that we’re also motivated and driven by different things. They could be a mix or external factors…such as financial, fame and awards….. And internal factors like competitive nature and desire for self improvement.

Whatever it is, we accept it, and we use that as the carrot to keep them performing at their potential.

https://instagram.com/elevate_healthuk?utm_medium=copy_link

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

14 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

See omnystudio.com/listener for privacy information.

Jet Lag: What Causes It? What's Best for Travelling East or West?

Tue, 17 May 2022 23:00:00 +0100

Introduction

Before we talk jet lag we’ll talk briefly about our circadian rhythm.

Circa = Around, Dian (comes from Diem) = Day. It gets its name because research has proven that our circadian rhythm is actually longer than 24 hours……. So its called our ‘Around a day’ rhythm.

Ever heard the phrase ‘a night owl?’ Or ‘I’m a morning person?’…… well, unsurprisingly it’s because everybody has a slightly different pattern of circadian rhythm. Some are naturally programmed to stay up later and wake up later (night owls), and some go to bed earlier and wake up early (morning people).

Jet lag is when our normal circadian rhythm (part of our internal body clock) and the new local time are no longer synchronised with each other. When we travelled long distances by boat, train etc. it was impossible for us to zip through time zones very quickly, therefore, our circadian rhythm had more time to adapt…..once the jet engine reduced travel time significantly, it brought with it ‘Jet Lag’.

Causes of Jet Lag

This rhythm can be affected by factors from both (internally) inside and (externally) outside of the body, and one of its functions is that it determines when you want to be awake, and when you want to be asleep.

The internal factors are determined by activity in the specific parts of the brain vital for triggering the release of hormones.

External factors such as light influence those parts of the brain, effecting the internal body clock. Melatonin for example, is a hormone produced by the brain during darkness and inhibited by light.

So when the natural light level starts to drop….. the amount of melatonin released starts to rise. Melatonin is like the starting pistol to signal our brain that it’s dark and to start the process of getting ready for sleep. When light starts to increase, the amount of melatonin is reduced and the process of waking up begins.

As we said before, the momentum of the body clock takes time to change and is slow to adapt. It apparently takes approximately one day for every hour time difference. So if its a 5 hour time difference, you should expect it to take about 5 days to get synchronised.

Symptoms Of Jet Lag

There are lots of symptoms of jet lag. Feeling fatigues and inability to sleep are the most common symptoms. In addition a traveller could experience a wide range of other physical and emotional symptoms such as;

- Intermittent periods of fatigue
- Difficulty in sleeping at the appropriate time
- Irritability and mood disturbances, poor concentration
- Lowered motivation, subjective fatigue above the norm
- Decreased mental and physical performance in the “new” daytime
- Potentially poor physical performance.
- Headaches
- Disorientation
- Poor appetite, gastrointestinal upsets.

Minimising Jet Lag Prior To Departure

In the days prior to departing, we may be able to make a phase shift of two to three hours, over the two to three days prior to a long-haul flight. It’s a balancing act, making sure you don’t cause too much of a negative influence on your last few days before your trip.

If you’re an athlete, and you’re going to try to start adjusting their body clock before departure, this should not be done to the detriment of overall sleep. It’s difficult to change our body clock by just changing the sleep/wake cycle, so this technique may really only offer a small advantage at the point of destination.

It may be possible to phase shift two to three hours prior to our departure. Attempting to make further adjustments generally disrupts our sleep.

Tips When You're On The Plane

Hydration

Dehydration increases risk of upper respiratory infection. Drinking often, using saline sprays, eye drops or air humidifiers if you’re really keen can all help keep you hydrated.

DVT

The prevention of DVT and wearing compression stockings should be recommended for most individuals. This strategy should be combined with optimal hydration, regular walking and stretching. The use of heparin injections should be recommended for those at risk of DVT due to a musculoskeletal injury or in cases of a family or personal history of DVT.

Melatonin

Melatonin can be useful but the timing of its administration is critical.Get that wrong and it could have a detrimental effect.

Sleep

Unfortunately the length of time we sleep on the plane doesn’t effect jet lag at the other end of the journey, but it certainly won’t do us any harm in our adjustment to the new time zone. If we are planning a morning arrival, try to sleep in the hours just prior to landing. If, however, an evening arrival is planned, try to sleep early in the flight.

Adapting To Jet Lag On Arrival

This can depend on which direction you’ve travelled. Going eastwards, symptoms are more pronounced and adaptation is longer compared to travelling in a westward direction.

If you’re arriving after eastward travel getting yourself out in the late afternoon can be beneficial for sun light exposure.

Wearing dark glasses through the morning can minimise the level of light exposure. It may be beneficial to sleep in for the first couple of days (to minimise light exposure) as eastward travel naturally makes it very difficult to wake up in the morning.

Travelling West

For a flight westwards it’s important to remain active during the daytime and avoid long naps. Napping can “anchor” the body clock to the home time zone and should be avoided. Easier said than done!!

Light exercise can be beneficial, stimulating our mind and body, and perhaps relieve any other jet lag symptoms.

Being socially activity can have a similar effect, helping us adapt to the local time can help synchronisation to the local time zone, supporting the readjustment of our circadian rhythms.

It’s ok to get to bed one to two hours earlier than normal according to local time. Conversely, waking up may occur earlier than normal in the new time zone.

The changes in sleep-wake cycles are transient and normal sleeping patterns tend to be restored before the circadian rhythm does.

General Recommendations (Summary)

While one may choose to try and make a management plan which is specific to the team’s destination, there are some general concepts which should be applied to all team travel. To minimise the effects of jet lag and travel fatigue, a team should:

Try to adopt the local time as soon as possible. Stay awake during the day, even if you are very tired and try to get some natural sunlight at optimal times.
Exposure to bright light is the best method of resetting circadian rhythms. Exposure to bright light in the morning will advance the body clock while exposure in the late evening will promote a delay.
Exercise may act to re-synchronise the body clock but is likely to be more effective for inducing a phase delay than for an advance.
A high-protein diet can promote stimulation in the morning, while a high-carbohydrate diet can promote sleepiness in the evening.
If your trip is short, and only travelling through two or three time zones, you may choose to behave as if on home time throughout to minimise the need for adaptation on the return home.

Physical and Mental Performance

From a sports performance perspective, during the period when the body clock is adjusting to the new time zone, the athlete may experience reduced physical or mental performance.

Ideally during this adaptation period (and especially over the over the first two to three days following arrival), light exercise rather than strenuous training or competitive matches is advisable.

The rationale here is to try to reduce the risk of injury due to impaired motor skills or poor decision making caused by jet lag.

Well I hope this helps you when you’re jetting around the world! Please do share this episode with a couple of friends or family members, review, like and subscribe if you haven’t already. We look forward to hearing from you all….. we’ve had some really nice messages, and some ideas from our community for future content too. Find us on socials…. Links are in the description, and we’ll see you in the next episode! Bye now.

https://instagram.com/elevate_healthuk?utm_medium=copy_link

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

14 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

See omnystudio.com/listener for privacy information.

10 Fantastic And Easy Ways To Be More Interesting And Improve Relationships

Tue, 10 May 2022 23:00:00 +0100

Hello everybody and Welcome, Welcome, Welcome to the Health and Sport Show!!

Today we’re going to talk about 10 ways in which we can deepen that connection and make those relationships even stronger.

1) Take responsibility and give credit – humility goes a long way. Take the hit when its not going well, and be quick to give credit to others when it is going well – it is not all about you.

2) Small things are big things – these are often the things that show we care about others. Body language – eye contact, looking at phone, eye rolling etc.

3) Seek to understand – Empathy – Seek to understand, don’t just feel bad for the person.

4) Resist the urge to judge and criticise – who thinks pointing out flaws helps to form bonds with others? We are getting just a snapshot of them at that moment – could be their worse moment ever, and you choose to judge them on that. Empathise.

5) Make them feel important – people crave the feeling of belonging and importance. Making somebody feel important of part of a group will strengthen that bond between you and them. We’re not saying you have to be a cheerleader blowing smoke up peoples arse. Take complete focus on that person for that moment.

6) Never break promises, gossip or ‘one-up’ – think of an emotional bank account. If you put more into it than you take away the relationship gets stronger. These things are fast ways to empty that emotional bank account. You are letting that person you are talking to that you cannot be trusted – they will wonder what happens when they leave the room.

7) Ask interesting questions – No closed ended questions – yes/no answers. Start a question with ‘What, How’ – Starting with ‘Why’ can sometimes seem confrontational and put up barriers between you and the other person. The first question we often ask is ‘What do you do?’.... perhaps ask ‘What do you enjoy doing?’ – this gives greater chance to find shared interests.

8) Listen completely and sincerely – listen to what people say without thinking about your response – formulate your response after they have finished. Do you listen? Or are you just waiting for your chance to speak? If so, there is no conversation, you are just taking turns to talk. Once they finish, take time and then give your response. Internalise once they have finished talking. Perhaps rather than give an opinion ask further questions in relation to what they have just told you. Shows you were listening.

9) Compliment without hesitation – buy a present, wrap it – and then give it to them. Be genuine. Be respectful. If they cannot handle your well intentioned respectful compliment then that is their issue not yours.

10) Lead with tough love and kind truths – Be authentic – have good intention behind it – not just to dig them out. Giving the hard but needed truth helps to build trust. Sometimes being kind is telling the truth, where they stand in a situation etc. False praise is not kind.

https://instagram.com/elevate_healthuk?utm_medium=copy_link

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

14 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

See omnystudio.com/listener for privacy information.

Does Achilles Tendon Pain Ruin Your Day? Proven Method To Bounce Back And Win!!

Tue, 03 May 2022 23:00:00 +0100

KEY TAKEAWAYS

It's important to get a solid diagnosis so we know exactly what we're dealing with.
Stop using the word 'Tendonitis'.
The main cause of achilles tendinopathy is a relatively fast increase in exercise frequency, duration or intensity.... It could be any or all of these!
Medical Imaging can be useful to provide more information, but not vital for diagnosis. Don't think by getting a picture of the problem, it will solve the problem.... It really won't.
Treatment is an active process where you'll have to make adjustments to your training and exercise habits, and make sure you do the exercises prescribed to you.
Expect it to take 12 months to improve to a satisfactory level.
Prevention is better than cure! Wear appropriate clothes in cold weather, progress your training slowly and strengthen your calf muscles.
Surgery isn't a great option and shouldn't be considered for at least 12 months, unless you're a professional athlete (6 months)

BEST MOMENTS

‘You can't just go in for 30 minutes of therapy once or twice a week and expect it to solve the problem... which is why I think so many tendon problems rumble on for as long as they do.’

VALUABLE RESOURCES

Dutch multidisciplinary guideline on Achilles tendinopathy (bmj.com) (10 Pages)

Dutch multidisciplinary guideline on Achilles tendinopathy (bmj.com) (291 Pages)

F3.large.jpg (1046×1280) (bmj.com) (Rehab Exercise Flow Chart)

https://instagram.com/elevate_healthuk?utm_medium=copy_link

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

14 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

See omnystudio.com/listener for privacy information.

Social Insecurities And Three Effective Steps to Conquer Them

Tue, 26 Apr 2022 23:00:00 +0100

When we are in social situations we can often meet characters that can easily trigger our insecurities. However, our behaviour can change and is dependent on different factors. What steps can we take to not let our own and others insecurities dominate our behaviour especially in social situations?

KEY TAKEAWAYS

Personality traits such as arrogance and criticising, people pleasing and requiring constant validation can denote the presence of insecurity.
Try and think about the perfect situation for yourself;, a night out, a night in, an adventure, a sporting event. Whatever it is, write down what it is and how it makes you feel. Be as detailed as possible. Why do you think you feel that way?
Think about your most unpleasant situations. Once again, be as detailed and honest as you can on why you think you feel that way.
Step one. Take a few minutes to think about your personal abilities and qualities, it cannot be physical or appearance based.
Step two. Write them down. This realises your view of yourself.
Step three. Prove yourself right. Demonstrate these qualities. They are your values and reduce your insecurities by highlighting your positive traits.

BEST MOMENTS

‘The atmosphere changes immediately. Everyone becomes that little bit more guarded and the conversation dries up. This new arrival dictates their own will on the proceedings’

‘They can’t bring themselves to say no or disagree as they’re worried they’ll appear rude or people will think they’re selfish and thought of in a negative light.’

‘There was a time going back into my twenties when I felt really uncomfortable being out in a group of guys. A stag do would have been my worst case scenario because I don’t like drinking, really, at all, certainly not to excess.’

‘It helped me stop listening to the external noise of what being a man was supposed to be and helped me become more secure in myself.’

VALUABLE RESOURCES

https://instagram.com/elevate_healthuk?utm_medium=copy_link

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

14 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

See omnystudio.com/listener for privacy information.

The Five Levels of Leadership

Tue, 19 Apr 2022 23:00:00 +0100

If you are in a position of leadership or considering one in your future, Tom talks about what is required to excel in the top position. In the context of his own experiences he explains the five levels of leadership as borrowed from expert John Maxwell (link below). They denote the level of expertise, trust, personal knowledge and achievement you will need to have with your client to inspire and inform their success.

KEY TAKEAWAYS

Leadership level 1. Position level. You are leader due to your expertise, knowledge or skill that is required to fix the clients problem, but they will not continue once their immediate problem is fixed.
Leadership level 2. Permission level. Now the client will follow your lead because they want to, as they believe you can lead them as an expert to the outcome that they want. They trust you allowing a deeper level of interaction.
Leadership level 3. Production level. This is the point where you have produced results for your client. They have solid evidence of your expertise. This means being clear on both sides expectations.
Leadership level 4. People development level. This is where we inspire those that have followed us to turn into leaders themselves.
Leadership level 5. Pinnacle level. This is a lofty target. You need to achieve success consistently and become an expert in your field with a well proven track record.

BEST MOMENTS

‘What made us special as a group forged my ideas on leadership even before John Maxwell confirmed it to me in his work. I now see my clients as my team mates and I still contain that willingness to run through a brick wall for them.’

‘The client follows me because they have to at this stage and for no other reason.’

‘We also want to know about you. There’s a person attached to that neck or to that knee or to that shoulder problem and that persons got hopes, dreams, aspirations, doubts and fears.’

‘The biggest issue at this level, or I think one of the biggest stumbling blocks anyway, is not being clear on what the clients expectations are and what the therapists expectations are.’

‘People tend to follow these level 5 leaders because of what they’ve done and what they continue to do and never seem to rest on their success.’

EPISODE RESOURCES

John Maxwell - (1) John Maxwell The 5 Levels of Leadership - YouTube

Kinetic Foundation - Kinetic Foundation - Registered Charity: 1151315 | Kinetic Academy (kinetic-foundation.org.uk)

VALUABLE RESOURCES

https://instagram.com/elevate_healthuk?utm_medium=copy_link

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

14 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

Unofficially I have digested countless information in the form of audiobooks, books, video, seminars, and countless conversations with experts within the health and wellbeing niche. I aim for at least one hour a day. The day I stop learning is the day I pack up my stuff and go home.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

Info@elevatehealthuk.com

Hello@healthandsportsshow.com

See omnystudio.com/listener for privacy information.

How Have I Got Nothing Done Today?

Tue, 12 Apr 2022 23:00:00 +0100

We all have the same 24 hours in a day, but why do some of us get more of our intended plans completed in that time, while others see the time flit away under-utilised? Tom gets to the bottom of motivation and helps you beat the curse of procrastination.

KEY TAKEAWAYS

Immediate tasks and interests tend to override plans or less immediate jobs so many things get shelved and put off for another day.
Start with the end in mind. What are we ultimately trying to achieve? Well thought out, specific goals help with motivation and time management.
Involve a friend in your planning. Often sharing this can result in a better thought through plan, and if someone else is aware of your goal, there is a good chance they are more likely to hold you accountable to it.
Split your plan into priorities, your goal focused tasks, meaningful, your actions that are necessary or secondary, and your third tier tasks which are the things that are not required but seem to distract you anyway, such as scrolling through social media, T.V etc.

BEST MOMENTS

‘How does one 19 year old manage to set up a one billion pound gym enterprise, yet when I was 19 sometimes I’d struggle to get out of the house on time?’

‘The next level would be the tasks or things in our life that are meaningful. But these are not our priorities, these are second rung things.’

‘Don’t try and live someone else’s dream. It must be what you consider success and you alone. Don’t get drawn into the Instagram culture or facebook falseness of what you think success is because only you know what success is to you.’

VALUABLE RESOURCES

https://instagram.com/elevate_healthuk?utm_medium=copy_link

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

14 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

Hello@healthandsportsshow.com

See omnystudio.com/listener for privacy information.

Is Skipping Breakfast Bad For You?

Tue, 05 Apr 2022 23:00:00 +0100

Is breakfast really the most important meal of the day? How many of us deserve the berating we receive when people find out we skipped breakfast? What should we be eating at breakfast to fuel our day? How much of the advice we are given by our trusted sources on when and how often we should be eating can be trusted? Tom untangles the morass of conflicting information the headlines fling at us and focuses on the facts.

KEY TAKEAWAYS

The nature of breakfast has changed over the years due to our ability to store food and prevent spoilage. Many cereals are now on offer but, as these are usually highly processed and therefore have a high G.I. (Glycaemic Index), this means they raise our blood sugar faster.
The NHS says that skipping breakfast leaves us hungrier later in the day and can mean us making poorer food choices and eating more. However, a conglomeration of many studies published in the British Medical Journal on skipping breakfast found that most of them were biased or of such poor quality that they couldn’t be used. The remaining 11 studies found there was no evidence for this claim.
The ‘little and often’ school of thought to minimise spikes in insulin has very little reliable evidence to support it.
Social factors such as wealth have more impact on weight gain than whether someone has breakfast or not.
There is also no evidence that breakfast helps concentration. It is best to decide independently on if you want to eat breakfast by listening to your own body.

BEST MOMENTS

‘If we ask 100 people what breakfast is we’ll probably get different answers depending on their age, lifestyle, and cultural background.’

‘There’s barely a trace of any micronutrients (in cornflakes), meaning that Mr and Mrs Kellogg now have to fortify these starchy flakes with chemicals and vitamins.’

‘Interestingly, the data actually showed the opposite with a lot of studies providing evidence that skipping breakfast could actually be a useful strategy to reduce weight.’

‘It seems like nutritionists, doctors, perhaps some food industry professionals have, like the general public, not been doing their homework and allowed themselves to be misled by these headlines.’

VALUABLE RESOURCES

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

https://instagram.com/elevate_healthuk?utm_medium=copy_link

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

14 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

Hello@healthandsportsshow.com

See omnystudio.com/listener for privacy information.

Understanding Core Strength - Part 3

Tue, 29 Mar 2022 23:00:00 +0100

Tom completes his core strength and lumbar spine stability trilogy. He details a number of exercises that will achieve core strength suitable for all upper body based tasks, including most standing sporting activities.

KEY TAKEAWAYS

Vertical lumbar spine stability is the ability of the spine to remain stable under vertical forces enabling the upper and lower body a solid surface to push off of and generate power. It really is simpler than it sounds.
The transfer of power from our lower back to the upper body is often the crux of most sporting activities. The first thing to increase lumbar spine stability is standing exercise, such as the hand-off or stiff arm in rugby.
Exercises that are non vertical tend to give the lumbar region too much of a rest.

BEST MOMENTS

‘Was there anything that particularly opened your mind? Anything that you agreed with, maybe disagreed with? If so, I’d really like to hear about it.’

‘The powerful and mobile hip, the strong stable knee and the springy mobile ankle of our take off leg are going to all provide the vertical force by thrusting the foot down to the ground. Obviously, the greater the size of the force the higher the player has the potential to jump, which is why we shouldn’t skip leg day.’

‘(The stiff arm) is a bit like a punch, or throwing a javelin if you like. So it has to cross the bridge between the lower body and the upper body which is the lumbar region, or low back if you want to keep it simple.’

VALUABLE RESOURCES

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

https://instagram.com/elevate_healthuk?utm_medium=copy_link

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

14 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/

Hello@healthandsportsshow.com

See omnystudio.com/listener for privacy information.

This will Reduce Your Risk of Injury

Wed, 23 Mar 2022 00:00:00 +0100

Are you the sort of person who keeps picking up injuries? Tom is going to let you in on a secret that not only helps you to improve your fitness and gets you closer to your goals, but also helps to reduce your risk of injury too.

KEY TAKEAWAYS

The more experienced players know not to push themselves to the point of injury. Stretching your limits to the breaking point is unsustainable.
Practice. Improve your technique in a skill or movement with maximum attention to quality over quantity.
Training. Rigorous exercise that’s focused upon building your strength and fitness to take higher levels of intensity.
Competition. Pushing yourself to the limit, winning or beating personal bests. Do this when required only.

BEST MOMENTS

‘When I started playing competitive sports at senior level I was about sixteen or seventeen and every time I stepped onto the training field I used to really push myself to the absolute limit. It was the only way I knew how to progress.’

‘Knowing these three different ways will most likely reduce your risk of injury and it's going to make it much easier to stay in good physical shape.’

‘Let’s stick with our squat. We’d be looking to increase the load by maybe increasing the weight lifted or perhaps by the number of repetitions completed or maybe by increasing the speed of the movement.’

VALUABLE RESOURCES

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA

https://instagram.com/elevate_healthuk?utm_medium=copy_link

ABOUT THE HOST TOM BUTTERFIELD

I have been actively learning and implementing knowledge for over 20 years with the aim of improving the level of service I can offer to my clients. This has included formal qualifications such as:

BSc (Hons) in Sports Sciences

Masters in chiropractic

PGDip in Diagnostic Medical (Musculoskeletal) Ultrasonography

14 years clinical experience helping tens of thousands of members of the public to improve their health and wellbeing.

CONTACT METHOD

https://www.linkedin.com/in/tom-butterfield-801ba515/
https://www.elevatehealthuk.com/
Info@elevatehealthuk.com
Hello@healthandsportsshow.com

See omnystudio.com/listener for privacy information.

How To Get Better…Faster!

Wed, 16 Mar 2022 00:00:00 +0100

It’s not uncommon for Tom to have a client turn up and say “I’m going on holiday in three days. I’d like you to sort it out for me. Right now.” One way of getting better faster is to know what the problem is in the first place.

KEY TAKEAWAYS

Sometimes a diagnosis can be incorrect. Increase diagnostic certainty by taking your time and systematically checking the whole body and then use the backup of muscularskeletal ultrasound or other imaging system if needed.
Ask questions. Gain all the knowledge you can about your problem, it’s prevention and treatment.
Listen to your body. Do not try to ignore pain, respond to it. Ease off if your body asks you to.

BEST MOMENTS

‘I was concerned that something had potentially been missed during her earlier consultations. Now, this can happen. We’re human.’

‘Clinicians should be ok with not knowing, and just be able to be honest and be up front and say ‘I’m not sure but I’ll research that and find out.’’

‘Nobody ever taught us how to limp, did they? There was no class in school. Limping is your brain finding a way around a problem.’

VALUABLE RESOURCES

https://youtube.com/channel/UCQXAka99a6MdZexeEJaMZbA