Dr Tosin's Podcast- Healthy living beyond medicine

Join on my short drive video Talking  about how to lose weight the NE.A.T way N.E.A.T stands for non exercise activity thermogenesis . Non-exercise activity thermogenesis (NEAT) is the energy  we use up for everything we do that is not sleeping, eating or sports-like exercise.  It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting.

In this episode , I discuss 3 tips to help boost your self discipline for your health and fitness . 

 The tips also apply to most aspects of our lives.  

The tips we talk about include  

1- Remove the source of friction 

2- Create positive visual cues  

3- Get an accountability partner.   

So these are some of my tips to help boost your self discipline  . There are are quite many other tips , if you have any you use pls share in the commune below .

Here is another session with @Fortyfit &fun , In this session we discuss Tips for dealing with ACID reflux and Ulcers  Dealing with Acid Reflux and Ulcers, is the focus of this volume of What's Up Doc with Dr Tosin.  

In it we respond to questions from subscribers about ulcer and acid reflux, causes, treatment and prevention.  

We talk about Foods to eliminate and also lifestyle adjustments to make like reduction in the use of non steroidal anti inflammatory drugs (nsaids) like diclofenac, aspirin (alabukun powder), alcohol, fizzy drinks, spicy foods. 

 I touch on the types of peptic ulcers  like Gastric Ulcers and peptic Ulcers .

Here are 3 quick tips that I use , that can help boost or elevate your mood . 

 1- “Turn up the Music “ 

- Sometimes  when one is is feeling low , listening to some feel god music especially ones that bring bring back good memories help elevate your mood , because they take you back to a memory attached to a good emotion .  

 2- Journaling       There is something therapeutic about writing done ones thoughts ; Some people say this helps us clear mental Noise .  I also like gratitude journaling- there is always  something to be grateful for .   

You can get my gratitude journal on Amazon -   https://amzn.to/2W7HPQf 

 3 - Meditation      

Meditation is a great way to help settle the mind . Especially when one is feeling low . It can help centre ones thoughts on intentions of joy , elevated self worth and help build esteem .   

Let me know what tips you have for boosting your mood !   

Dont forget Subscribe  and share this podcast with other people if you found it helpful 

This episode  is taken from my Instalive  session with Hello perfect skin  where I featured on their weight loss clinic ,

I was talking with Onyeka Michael Ugwu ( IG- @onyeeka )  We discussed the ESSENTIAL PILLARS FOR WEIGHT LOSS and the ketogenic diet - what it is and how it differs from other diets .

For the full instalive video pls go to -

IG @onyeeka  or @hello.perfect_

Let me know your thoughts on weight loss and diets . 

Leave your reviews 

In episode 20 I decided to pivot a little bit into discussing financial health .

I realised that This is very important in this time of uncertainty  especially with jobs being lost and people being Furloughed .

On the podcast  I had AJ Osibona of Audacity Capital Management  Project Manager ,Business  analyst and Fx Trader , discussing 

how to build  a mindset and foundation for building multiple streams of income .

The discussion starts with the concept of the 3 Ws- your why , what and when.

We also discuss the concepts of support value and respect.

AJ has also provided a  pdf summary of his concepts and hows of building financial freedom which will be available  for everyone to download -

This PDF will be available on part 2 of this podcast so make sure you listen to this !

You can contact AJ Osibona via -

LinkedIn- Ayodeji John Osibona

Twitter- @ajozibonafx

Website- www.ozibonaconsultant-grp.com

How to run properly: From 5k to Marathons & the amazing benefits of Yoga.Running is a science . 

Learning how to run properly is important to help prevent future injury  to joints and the spine. 

In this podcast episode  I discuss with Rose Eyenike  a Business Manager at TRUPPR -( An innovative fitness organisation in Nigeria ); Fitness instructor and Yoga Instructor .

Roseline talks about the Importance of  knowing how to run properly  and maintaining a good posture when running .

Tips given include-

1-Stand up straight with your shoulders back and neutral spine.

2- Maintain your core 

3- Lean forward from your hips 

4- Maintaining a good arm swing 

Roseline goes deep explaining running and talking about Marathon running. we also discuss the benefits of yoga and how it is helpful in maintaining good body mobility and proprioception .

Roseline explains how she is breaking the Myth around yoga in Nigeria - getting people to see yoga as an exercise  and not a religion 

You can get in contact with Roseline  on 

Instagram- @tusheloho

Twitter- @tusheloho

Email- talk2reefit@gmail.com

Don't forget to leave your comments and let me know what you think

Here are 5 ways to improve your memory . In this video I talk about 5 steps to help improve your memory . 

1- Eat Brain foods  2- Aerobic exercise 3- Learn a new language or skill 4- Socialize more 5- Sleep   

These are my 5 tips to improving your memory . and we can go into detail on each one . please don't forget to hit the like button and subscribe and also share on social media!

Part 2 of  my conversation with Dr Pepple was on the benefits of exercising  ranging from heath optimisation boosting sleep and immunity .Tips on how to hack exercise in the home or on lockdown ,

We also talked about the blue zones - Areas in the world where communities were living into their hundreds  and were very healthy.

In this episode of my podcast I feature in an interview with Dr Pepple -@drpeeple on instagram , and we talk about healthy living in the modern times , we discuss on keto diet what it is vs intermittent fasting .

we discuss on the amazing benefits of exercise , and the Blue zones - The areas in the world that have the highest number of old healthy people  living over 100 years ( and still active!!!) 

In this episode I talk about how to exercise without exercising .We  can all get some exercise NO MATTER how busy we are.  

A lot of us find little excuses not to exercise and some of us rightly so, due to our busy schedules either with work deadlines or as busy parents . I find out that when I talk to a lot of my clients and patients about exercising the first thing I here is "I do not have time to go to the gym" . A lot of people do not realise that you can get exercise in through the day without having to go to the gym . Although I would still advocate that these tips are a stepping stone to get more adequate exercise activities . 

Here are 5 interesting exercise hacks for busy people. 

My 5 tips include 

1-  While brushing  your teeth do the HORSE Stance - If you do not know what this is please type it into google and have a look at the videos

2-Tighten your abs while sat in traffic

3-  Do calf raises while waiting in line- you may be waiting in line for your train or to get your lunch , you can spare 1 minute to do calf raises.

4- While sat at your desk , get a medicine ball to do inner thigh work outs or a resistance band for the outer thigh muscles. 

5-  Do as many squats as you can during your toilet breaks .

A large study published in the 1970s shaped how most people have thought about normal cholesterol levels for over 40 years .

nOw it is estimated that nearly 50% of people over the age of 65 take statins and this is set to increase .

Statins are good at lowering cholesterol  BUT COME WITH SIDE EFFECTS.

Coupled with the fact that – lowing your level of cholesterol does not seem to impact the incidence of heart disease . this was  found in a BMJ study in 2016.

What is cholesterol ?

It is best described as a fat like waxy substance which can be found in all cells of the body including the brain .

It actually plays an important role in

- Brain neurotransmitter creation

-  Vitamin D production

- All steroid hormones

-  Production of bile salts that aid digestion

Cholesterol levels are important  because high cholesterol levels build up in your arteries, forming plaques that lead to arteriosclerosis, a form of the heart disease.

But the key thing to note id the ratios between HDL CHOLESTEROL – Good

And LDL cholesterol – Which is often termed “bad cholesterol “

Usually thy LDL must be kept in a particular ratio in relation to HDL .

Another type of cholesterol not usually mentioned is the VLDL – very low density lipoprotein- This is what transports most of the Triglycerides in the body which is what is actually for the build up of plaques in the arteries

Cholesterol levels

Simple facts

1- Keep HDL levels above 50 MG/DL  (1.3MMOL/L)

2-   LDL Keep LDL below – 130mg/dl (3.3mmol/l

3- Keep your HDL :LDL  ratio  at   1:3

So how do you maintain optimal cholesterol levels

1- Cut Carbs

Although it is widely stated that reducing fat intake is key , it is actually noted that cutting  carbs will help reduce LDL

2- Lose Weight

Losing just 5–10 percent of your total body weight helps to reduce triglycerides and increase HDL levels.

3- . Stop Smoking

Smoking tends to lower your HDL levels while raising LDL cholesterol,      making it an unacceptable risk to take if you’re at risk of heart disease.

4- Exercise

medium-intensity resistance exercise or high-intensity aerobic exercise increases your HDL levels-

The other 2 ways are

- Using Supplments like Niacin

and taking cholesterol lowering drugs like Statins

References

1- Mann S, Beedie C, Jimenez A. Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: review, synthesis and recommendations. Sports Med. 2014;44(2):211–221. doi:10.1007/s40279-013-0110-5

2-

https://www.ncbi.nlm.nih.gov/pubmed/9130034

3- -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4652281/

4- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836695/

Polycystic ovary syndrome (PCOS) is the most common endocrine disorder affecting women of reproductive age and is associated with obesity, hyperinsulinemia, and insulin resistance.

It has been show in pilot studies that The KETO DIET IS GOOD  for PCOS

But unfortunately – Most women aren’t doing it well and find it difficult  because without  the hacks  most people find it hard to maintain the diet .

Day 21- and I struggled ,

90 SECOND BREAD RECIPES

3 tablespoons almond flour

1 egg

1/2 teaspoon baking powder

1/4 teaspoon salt (I just do a pinch of salt)k

1 tablespoon butter, melted

*optional – 1 tablespoon butter (saved for later)

KETO Crack slaw – will post recipe once I make mine

https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-35

Link to C60 OIL-

https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.c60inoliveoil.com%2F%3Ffbclid%3DIwAR05QHieVnxHE9bsXG0aI_UXMyT0ukXfo4SPBCdK-r5vqwLZHwv3FtH3hLo&h=AT3dvDHITmmi4Oi0rZzwlJOYIQZ8jVfodK1OI0cAEN9BDI57s3s2GfSlx8exqolbd4fXFmXKoXB31dpS93WtA1Kd00N_6o3LqRDTIMdyjR_9s7WqbmQy0a4J7rFXF7bwT1-1jHgA6vVXmcppqDGhkrQ

90 percent of the thoughts that we think on a daily basis are the same thoughts as the day before.

So if you think that your thoughts have something to do with your destiny, and 90 percent of your thoughts are the same known thoughts that you're always thinking, then your life should stay the same, because the same thoughts lead to the same choices, the same choices lead to the same behaviours, same behaviours create the same experiences, the same experiences produce the same emotions, those same emotions tend to influence the way we think

So we have these unconscious programs of behaviours, automatic habits, redundant emotional reactions, hardwired beliefs, perceptions, attitudes that function just like a computer program— you press go and it runs automatically. So then when it comes time to change, thinking positively is going to do nothing because your body has been conditioned for the most part into a program in the past

World Gallup poll on happiness 2019 rates Finland as the happiest place in the world .

Our discussion spans through this and gives different perspectives from their experience on  what happiness . different  views were shared.

WE talked on the effect the environment  can have on the pursuit of happiness and people's response to adversity. The role of genetics in the  mental health  and much more 

The 5 minute Gratitude journalling technique
Benefits of journalling
1- Stress management
2- Improves cognitive function
3- Gratitude helps improve the symptoms of certain health conditions

References
-Booth RJ, Petrie KJ, Pennebaker JW. Changes In Circulating Lymphocyte Numbers Following Emotional Disclosure: Evidence Of Buffering? Stress Medicine. 1997;13(1):23-29. doi:10.1002/(sici)1099-1700(199701)13:13.0.co;2-e

-Baikie KA, Wilhelm K. Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment. 2005;11(5):338-346. doi:10.1192/apt.11.5.338

My Name is Dr Tosin - IN this  podcast  I explain a common misconception about Ketosis and why you may not be in Ketosis even though you think you are .
I talk about what ketones are and the best way to measure them

this episode was abrief break down  on what the keto diet is . benefits and some cons .

How I discovered about the ketogenic diet , bullet proof coffee and my plans to impact people lifestyle .

presently working on a product with  inputs from other specialists  to launch my lifestyle product 

This is my Origin story -
This is how I started the journey that I am on in the health and wellness space - Medical Doctor ; Health Coach
As with everyone ; I had a few obstacles along the way , periods of sadness , periods of Joy
At some point my internal struggles were quite loud in my head -
Thanks to friends, mentors my folks and my wife , my journey of self discovery has started )
My mission to bring people along on this . To impact as many lives personally changing their lifestyle habit to one that is healthy and sustainable.