Four Pillars of Health Podcast

In this episode, we're hitting the ground running as we explore everything you need to know about choosing the right pair of running shoes and preparing for a 10K race. From the Cork city 10k to the Killarney 10K, we'll discuss the importance of finding the perfect fit for your feet and how it can impact your performance. Tune in as we chat with experts, share tips for training effectively, and inspire you to lace up and conquer your next 10K! Whether you're a seasoned runner or just starting out on your fitness journey, this episode has something for everyone. Let's hit the road and make every step count!

We delve into the world of bodybuilding with a special guest: Daire Curley. Join us as we explore Daire's remarkable journey in the realm of bodybuilding, from the exhilarating highs to the challenging lows. Daire fearlessly opens up about his experiences with performance enhancers and delves into the unconventional Ice Man Hoff training methods that have shaped his approach to fitness.

But our conversation doesn't stop there. Daire generously shares his personal strategies for managing stress, including his embrace of cold therapy and powerful breathing techniques. Join us for an inspiring and insightful discussion as we uncover the remarkable story of Daire Curley and his transformative path to wellness.

Welcome to your go-to podcast for embracing a happier, healthier lifestyle! Join us as we delve into the many ways we keep ourselves happy through optimising our health and fitness routines.

We explore the latest research, expert insights, and practical tips on nutrition, exercise, mindfulness, and more. From debunking myths to unveiling hidden gems, we uncover the secrets to living a vibrant, fulfilling life.

Whether you're a seasoned fitness enthusiast or just starting your wellness journey, offers inspiration and guidance to help you achieve your goals. Tune in to learn how simple yet powerful changes in your daily habits can lead to greater vitality, resilience, and, ultimately, happiness.

www.apexnturition.ie

New to running? Welcome to your go-to podcast for beginner-friendly running tips and advice. Whether you're lacing up your running shoes for the first time or looking to improve your endurance, this podcast is here to guide you every step of the way.

Join our fitness experts as they share practical insights on how to get started, avoid common pitfalls, and stay motivated on your running journey. From proper form and breathing techniques to injury prevention and building stamina, we cover it all.

Tune in each week for expert interviews, motivational stories, and actionable tips that will help you conquer your running goals and cross that finish line with confidence. Let's lace up!

www.apexnutrition.ie

Join us on this podcast as we dissect the impact of getting smashed on the weekend from a well-being perspective. We'll explore the effects on physical health, mental well-being, and the science behind those infamous hangovers.

We share insights, tips, and maybe a few cautionary stories to help you make informed decisions about your weekend escapades. So, whether you're a fitness fanatic or just curious about the health side of the party, tune in for a balanced discussion on the cost of getting smashed on the weekend – not just on your wallet, but on your well-being too

Join hosts Dan and Mel as they reunite for an engaging conversation about Mel's exciting new job in Canada. It's been a while since they last caught up, and this episode is all about Mel's experiences, challenges, and adventures since he crossed the border.

Tune in to hear Mel's insights on adjusting to life in Canada, the new people he's met, and the diverse culture he's experiencing. While they might be in Canada, don't worry, there are no tales of moose or bears in this episode. Just good old-fashioned storytelling about life's twists and turns.

Join us on a journey with Mel, a determined individual who embarked on a life-changing adventure to Canada. In this captivating podcast, Mel shares his personal story of facing the daunting challenges of relocating to a new country without a job or accommodation. Discover how he overcame his fears and obstacles through sheer perseverance and determination. Mel's experience serves as an inspiring testament to the power of resilience and the pursuit of one's dreams. Tune in to gain insights into the trials and triumphs of an extraordinary journey and find motivation for your own endeavors.

Join us in this episode as we dive into the essential topic of nutrition preparation for the upcoming Dublin Marathon, with just 10-11 weeks remaining! Whether you're a seasoned marathon runner or gearing up for your first 26.2-mile challenge, proper nutrition can make or break your race day performance.

In this episode, Dan and Mel unravel the intricacies of fueling your body effectively during the critical phase leading up to the marathon.

Discover the key components of marathon nutrition, from macronutrient ratios to hydration strategies. Dan shares expert insights on creating a personalised nutrition plan that aligns with your training intensity and goals. Learn about the importance of balanced carbohydrates, quality proteins, and healthy fats in supporting your energy levels, recovery, and overall marathon performance.

As the Dublin Marathon draws near, find out how to fine-tune your nutrition plan based on factors like training volume, tapering, and race day conditions.

Whether you're aiming for a personal best time, conquering your first marathon, or simply aiming to enjoy the experience, proper nutrition is a cornerstone of success. Tune in to this episode to gain valuable insights into your marathon nutrition plan, setting yourself up for a strong and fulfilling performance at the Dublin Marathon!

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n this episode of "The 4 Pillars of Health" hosted by Dan and Mel, we delve into a topic that's often overlooked but profoundly essential to a man's well-being: the importance of genuine friendships and the art of blocking out doubters.

Join us for a casual and friendly discussion as we explore why men need friends in their lives. From sharing experiences, emotional support, and camaraderie to having a reliable support system, friendships play a crucial role in a man's mental and emotional health.

We also take a deep dive into the world of doubters and naysayers. In today's society, men can face various external pressures and criticisms, but we'll share insights on how to build resilience, believe in yourself, and silence those negative voices.

So, sit back, and tune in to this empowering and uplifting episode where we celebrate the value of true friendships and empower men to rise above the doubters, becoming the best versions of themselves.

Welcome to “Is Mel Canadian"

In this special episode, we celebrate a major milestone as we reach our 100th episode! Join us as we reflect on the journey so far and look forward to what's to come.

But that's not all! We have an exciting announcement to make—Mel is not actually working as a bear (surprise, surprise!). Instead, he's embarking on a new adventure by moving to Canada for the next two years. Tune in to hear about her reasons, expectations, and the impact this change will have on the podcast.

Whether you're a health enthusiast, someone looking for inspiration, or just seeking a relaxed and enjoyable podcast experience. Join Mel on this exciting journey.

In this episode of "The Four Pillars of Health" podcast, hosts Dan and Mel dive into the topic of getting back into training after a well-deserved holiday break. Mel shares his recent adventure in Portugal, discussing the highlights, cultural experiences, and how he managed to stay active. While Dan was sniffing lavender in Greece.

The duo also discusses practical tips and strategies for managing pints and maintaining a healthy balance while on vacation. They share insights on mindful drinking, making conscious choices, and finding ways to enjoy social activities without derailing progress towards health and fitness goals.

Tune in to this engaging episode as Dan and Mel combine their personal stories, travel experiences, and expertise to provide listeners with valuable insights on returning to training after holidays, making healthier choices while traveling, and embracing self-care practices.

Welcome to our sizzling nutrition tips for BBQ season and we also take you behind the scenes of the Cork City Marathon! Join us as we explore the art of healthy eating during everyone's favorite time of the year—barbecue season. We'll help you make the most of your summer cookouts without sacrificing nutrition.

But that's not all! We'll also dive into the excitement and challenges of preparing for the Cork City Marathon. Get an exclusive glimpse behind the scenes giving personal experiences, and the incredible stories that unfold during this iconic event.

Whether you're a fitness enthusiast, a food lover, or someone looking to embrace the spirit of summer, this is the episode that brings you the best of both worlds. Get ready to ignite your taste buds, find inspiration, and discover the incredible journey that awaits you on and off the grill.

In this episode, join us as we embark on a lively journey of adventure and inspiration. First up, we dive into Dan's recent trip to the breathtaking island of Zakythos in Greece. Get ready to hear all about the friendly Greek people, the mesmerising turtle encounters, and the stunning Banana Beach. It's an unforgettable travel experience you won't want to miss!

Next, we shift gears to a fascinating interview with Pat Kenny on Newstalk. We delve into thought-provoking discussions about boxing different areas of your life off, finding the inner strength to overcome a marathon, and the importance of knowing when to take a well-deserved rest.

Finally, we catch up with Mel, who shares insight into his future family trip to Portugal.

Tune in to this episode packed with captivating stories, life lessons, and plenty of laughter. It's time to sit back, relax, and let our podcast take you on a journey of exploration and inspiration!

Join Dan and Mel as they talk about their personal experiences with smoking and how it impacts health and nutrition. The current rise in smoking and the rise of vaping, they delve into the harsh realities of tobacco use, including its connection to cancer. They also discuss the impact of smoking on nutrition, and how quitting smoking can improve overall health and wellbeing. With expert insights, Smoke and Nutrition is a must-listen for anyone looking to learn more about the dangers of smoking and how to live a healthier life.

With summer just around the corner, many people are hitting the gym to get their "beach bodies" ready. But is all the effort and sacrifice required to get six-pack abs really worth it? In this podcast, we delve into the truth behind the obsession with having a perfect summer body and explore the physical, mental, and societal implications of this ideal. We discuss the science of getting abs, including the role of genetics, diet, and exercise. We also examine the pressure to conform to society's beauty standards and how it can impact one's self-esteem and mental health. Join us for a thought-provoking discussion on the pursuit of the perfect summer body and whether it's really worth it.

In this episode, Dan and Mel delve into the importance of consistency in achieving success, particularly in the realms of health and fitness. They explore the reasons why consistency is often lacking and discuss common roadblocks, such as the all or nothing mindset with food and the struggle to show up to the gym regularly. Through personal anecdotes and insights, they offer practical tips and strategies for overcoming these challenges and building sustainable habits. And of course, they can't help but mention Dan's nickname, the Ed Sheeran of the nutrition world! Tune in for an engaging and informative discussion on the consistency conundrum.

Join us in this episode as Mel shares his journey of gaining weight and strength to improve his performance in weightlifting. Mel talks about his struggles with making weight and how he overcame it by adjusting his diet and training regimen. He shares his insights on the importance of proper nutrition, consistency in training, and setting achievable goals to see progress. Mel also talks about his experience in weightlifting competitions and how gaining weight and strength has helped him perform better. Whether you are a beginner or experienced weightlifter, you won't want to miss this inspiring conversation full of tips on how to gain weight and improve your performance. Tune in now to hear Mel's story and get motivated to reach your fitness goals!

Join us on a health and fitness journey as we explore the adventures of Dan and Mel. In this podcast, we'll delve into Dan's recent trip to Malta, where he discovered new ways to stay healthy while exploring a new culture. We'll also follow Mel's journey as she competes in weightlifting competitions, sharing tips and tricks to help you succeed in your own fitness goals. With actionable advice, and plenty of inspiration this is one you don’t want to miss.

Join us for an insightful conversation with Leah Punch, a woman who underwent bariatric surgery and lost almost 10 stone, transforming her life completely. In this podcast, Leah shares her personal journey of weight loss and how she came to the decision to undergo bariatric surgery. She also discusses the process of getting the surgery in Ireland and abroad, including the risks and the eligibility criteria.

Leah offers an honest and informative perspective on bariatric surgery, emphasising that it is not a quick fix and may not be suitable for everyone. She shares her own experience of the challenges and benefits of the surgery, and how it has changed her life for the better.

Furthermore, we delve into the current limitations of weight management in Ireland and the role that bariatric surgery can play in addressing this issue. Leah also provides valuable advice and insights for those considering bariatric surgery, including the importance of a support system and the commitment required for long-term success.

Whether you are considering bariatric surgery or simply interested in learning more about weight loss and weight management, this podcast is a must-listen. Join us for an enlightening conversation with Leah Punch and discover how bariatric surgery can transform lives.

Join us for an inspiring conversation with Keegan Longueira, the Guinness World Record holder for the fastest time cycling the length of Africa. In this episode, Keegan shares his incredible journey of cycling over 11,000 kilometers across 8 African countries in just 59 days. He recounts the challenges he faced, including being held at knife point and enduring extreme temperatures of over 40 degrees Celsius.

Keegan also talks about the highlights of his adventure, from the warm welcome he received from locals to the breathtaking scenery he encountered along the way. He shares his experiences of visiting various landmarks and cultural sites, including climbing Mount Kilimanjaro.

Whether you're a cycling enthusiast or simply looking for inspiration to push your own limits, this episode is not to be missed. Keegan's story is a testament to the human spirit of determination and resilience in the face of adversity.

Join Denis Lordan, a renowned sports psychology consultant from Fusion Performance, as he discusses the world of sports psychology and beyond. In this podcast, Denis shares his experiences working with Waterford GAA, offering insights into the psychological aspects of sports performance. He also delves into the challenges of transitioning from teaching to running a successful business, providing practical tips for listeners interested in pursuing a similar path. Along the way, Denis offers his expertise on psychology in the workplace, exploring the psychological principles that underlie success in all areas of life. If you're interested in sports psychology, personal development, or entrepreneurship, then this podcast is for you. Tune in and discover the power of the mind in achieving your goals.

In this episode, we dive into the controversial topic of steroid use in the fitness industry. We discuss the rise of steroids in gyms, the effects they have on the body, and the culture that surrounds their use. We also explore the recent controversy surrounding the Liver King, a popular fitness influencer who promotes a carnivore diet and has been accused of using steroids.

We take a deep dive into the history of steroids, how they work, and the potential health risks associated with their use. We also discuss the social and cultural factors that contribute to the increasing use of steroids, as well as the ethical issues that arise from their use.

As gym-goers ourselves, we share our own perspectives on steroid use and how it affects the fitness community as a whole. We also talk about the importance of education and responsible use of performance-enhancing drugs, and how we can work towards creating a safer and healthier gym culture for everyone.

Ready to step outside your comfort zone and see real growth in your fitness journey? Join us on 'The Growth Mindset Episode' as we explore the power of a positive, growth-oriented approach to physical and mental health. Each episode, we'll discuss strategies for developing a growth mindset and tips for pushing past your limits to reach new heights in fitness and beyond. Whether you're just starting your fitness journey or looking to take it to the next level, this is the podcast for you. Tune in today and start embracing the power of growth and self-improvement!"

In this episode of the podcast, we bring you an insightful conversation with Dan O'Sullivan, a seasoned jujitsu Strength & Conditioning coach. Listen as Dan shares his captivating story of overcoming multiple concussions suffered while playing rugby and how he found solace and healing through the practice of jujitsu. Dan's journey is a testament to the power of resilience, and how discovering a new passion can lead to personal growth and self-discovery.

So, if you're looking for a dose of inspiration, tune in to this episode of "Life Changing Concussion to Jujitsu S&C" now on Spotify. Get ready to be inspired by Dan's story and learn how you too can turn adversity into opportunities for growth and transformation.

In this episode, we sit down with Matej Korbar, a fitness enthusiast and weightlifter from the Czech Republic. Matej shares his personal journey of training in the gym, starting out with long hours and multiple training sessions, only to realise that training for longevity is the key to achieving true fitness success. He recounts his experiences of pushing himself to the limit and the negative impact it had on his body.

Matej also talks about his passion for Olympic weightlifting and how he has learned to balance intensity and recovery to achieve optimal results. He emphasises the importance of listening to your body and not pushing yourself too hard, and how to create a sustainable exercise routine that works for you in the long run.

But Matej's journey doesn't end in the gym, as he also shares his plans of broadening his mind by travelling outside the Czech Republic to learn from different cultures and training methods. He believes that this will help him to become a better athlete and a more well-rounded individual.

If you are looking for valuable insights and tips on how to train for longevity, avoid the pitfalls of extreme exercise and how to balance intensity and recovery, this episode is for you. Join us as Matej shares his personal journey and the lessons he has learned along the way.

In this episode of our podcast, we dive deep into the world of fitness and nutrition with Cathal Byrne, a highly sought-after coach and Tik Tok Star. Cathal shares his personal journey of starting his own business, the struggles he faced, and how he broke through to become a leading name in the industry. He also talks about his viral success on TikTok and the impact it had on his business. But the real highlight of this episode is when Cathal takes us through his own personal transformation and shares the techniques and strategies he used to achieve his incredible weight loss success. Whether you're looking to get in shape, start your own business, or just need some inspiration, this episode is a must-listen for anyone looking to unleash their own power of transformation.

Join us as we talk to Jordan Wray, a personal trainer with years of experience in the fitness industry. We discuss his thoughts on the influx of young people and "January joiners" in the gym and how they can set themselves up for success in their fitness journeys. 

Jordan shares his tips and tricks for staying motivated, setting realistic goals, and making healthy habits stick. Whether you're a seasoned gym-goer or just starting out, this episode is packed with valuable information to help you achieve your fitness goals in the new year. Tune in now!

In this episode, we talk about the importance of setting goals for your health and wellness in the new year. We discuss some common challenges that people face when trying to make lasting changes to their fitness and nutrition habits, and offer tips and strategies for overcoming these obstacles. We also share some of our own personal experiences with setting and achieving health goals, and offer encouragement and support to listeners who are looking to make positive changes in the new year. Whether you're just starting out on your fitness journey or you're a seasoned pro, this episode has something for everyone. So join us as we kick off the new year with a renewed commitment to our health and wellness!

In this episode, we sit down to talk about the challenges of building muscle in the new year. January can be a tough time to get back into a consistent workout routine and make progress with muscle building, so we discuss some common obstacles and how to overcome them. Our guests offer practical tips for sticking to a training plan, including how to set achievable goals, how to stay motivated, and how to make the most of your workouts. They also discuss the importance of nutrition in muscle building and share some simple strategies for making healthy choices and fueling your body for maximum muscle growth. Whether you're just starting out on your muscle-building journey or you're looking to take your gains to the next level, this episode is packed with valuable information and practical advice to help you succeed.

For our Christmas special we have a returning guest Deady on the podcast. We are excited to have a special guest joining us to discuss the topic of Santa, running, and family at Christmas. 

Our guest is a seasoned runner and holiday enthusiast, with a wealth of knowledge and experience to share with our listeners. They will be offering insights on how to stay active and healthy during the festive season, as well as sharing their own personal traditions and experiences of celebrating Christmas with their loved ones. We can't wait to hear their thoughts on how to make the most of this special time of year, and we hope our listeners will enjoy tuning in to this festive episode of our podcast.

He also has never seen The Office, like come on :D

In this podcast episode, Sean Fitz will discuss the challenges and techniques involved in weight cutting for Brazilian Jiu-Jitsu competition. Weight cutting is a common practice in combat sports, where competitors try to reduce their weight in order to qualify for a lower weight class. This can be especially difficult for Brazilian Jiu-Jitsu fighters, as the sport requires both strength and endurance.

Sean Fitz, a seasoned Brazilian Jiu-Jitsu competitor, nutritionist and PT, will share his experiences with weight cutting and offer tips and strategies for success. He will also address the potential risks and drawbacks of extreme weight cutting, and discuss the importance of proper nutrition and hydration in maintaining peak performance on the mat.

Listeners will gain insight into the demands and demands of weight cutting in Brazilian Jiu-Jitsu, and learn how to approach the process safely and effectively. So, this podcast will be useful for anyone interested in the sport of Brazilian Jiu-Jitsu, or for anyone looking to learn more about the challenges and strategies involved in weight cutting for combat sports.

Christmas can be a stressful time of year for many, but it's important to take the time to pay attention to your nutrition and exercise regime! Christmas is the perfect opportunity to focus on your health journey. This Christmas season, tune into our Christmas nutrition tips podcast which will help motivate and guide you as you work towards achieving your health goals. When Christmas comes around, it's easy to feel tempted - whether it's getting carried away with the Christmas party food or forgetting about daily exercise. That's why our Christmas nutrition tips podcast is here - to help keep you on track throughout the Christmas period. With informative advice on healthy eating and regular exercise, listen in and learn how to have a healthy Christmas without compromising on tasty treats - let us help you stay in shape this Christmas!

To all the cyclist out there, we have a very special cyclist joining us today on the podcast. His name is Conor and he has participated in many different cycling events all around Ireland. We will be talking about everything related to cycling, from cycling gear to tips for new starters. So whether you're an experienced cyclist or someone who is just getting started, this is the podcast for you. Be sure to tune in and learn some valuable information. Thanks for listening!

What does it mean to be a man? This is a question that has been asked a lot through the years, and it is one that continues to echo in today's society. For Gavin Meenan, being a man means facing up to your demons and overcoming them. In his candid interviews, he discusses his battle with porn addiction, tough times growing up, financial troubles and finding meaning amongst all these. 

What is clear is that being a man is not about being perfect; it is about being honest with yourself and others, and having the strength to keep going even when things are tough. For Gavin, this strength comes from his belief and purpose, and it is this that motivates him to continue fighting for what he believes in. By sharing his story, Gavin provides us with a powerful reminder that being a man is about more than just meets the eye. It is about having the courage to be yourself, no matter what life throws your way.

November is Mens Mental Health Month, and we here at the podcast are taking a closer look at the issue. Its no secret that mens mental health is often overlooked, and its something we need to talk about more. In this episode, we chat about why mens mental health is so important, the signs to look out for, and what we can do to support each other. We also bust some myths about mens mental health, and open up about our own experiences. So if youre interested in learning more about mens mental health, or just want to chat about the issue, this episode is for you! Thanks for listening.

We're excited to welcome Kerry GAA nutritionist John O Connor to the podcast today. John has worked with some of the biggest names in Gaelic football, and he's here to chat about performance nutrition and how he's built his business. We talk about the importance of hydration, fueling your body with the right nutrients, and how to create a healthy mindset around food. John shares some great tips on how to get started in the world of nutrition, and we learn a lot about how he's helped players reach their potential. If you're interested in learning more about performance nutrition and building a successful business, this is the episode for you!

Resilience is one of those qualities that everyone wants but few people know how to cultivate. It's the ability to recover from setbacks, adapt to change, and keep going even when things are tough. And while it might not seem like it, becoming more resilient is something that you can proactively work on. In this podcast, we'll explore how to become more resilient in life and in health and fitness. We'll cover everything from developing a positive mindset to building physical strength and endurance. Whether you're looking to make a major life change or just want to be better equipped to handle whatever life throws your way, this podcast will provide you with the tools you need to become more resilient. Tune in and learn how to become the best version of yourself - resilient edition.

Setting and achieving health and fitness goals can be a fun and rewarding process, but it does require some planning and effort. In this week's podcast, we'll discuss goal setting in detail and offer some tips on how to set realistic and achievable goals. We'll also talk about the importance of staying motivated and on track, and offer some advice on what to do if you start to lose interest in your goal. Finally, we'll provide some resources that can help you make your health and fitness goal a success. So whether you're looking to lose weight, get fit, or just live a healthier lifestyle, tune in for some goal-setting inspiration.

Evan is a registered dietitian and sports nutrition specialist based in Clonmel. He specializes in working with endurance athletes and has extensive experience working with pro cyclists, triathletes, runners and has had clients in the last two Olympic Games. Evan is currently doing a PhD in clinical sports nutrition and runs his own podcast on Spotify called the Fuel Better Podcast

What do you need to know about developing health apps? In this podcast, we'll be talking to experts in the field about the latest trends and best practices. We'll also learn about the challenges and opportunities that come with developing health apps. So whether you're a developer, entrepreneur, or just curious about this growing field, tune in to learn more.

Nebula Coaching have taken a unique but powerful point of view on the Fitness Industries by building a strong community and teaching people around sustainability with all aspects of health. Today we discussed Adam's background and thoughts on the current fitness industry and he provides great tips around the online space and starting up. 

Winter is a time where mood, performance and nutrition can take a slip. We're here to change your perspective on this. It's important now to come up with a plan so you get ahead of this winter and come out the other side successful.