Real Health with Karl Henry

This week, I’m joined by one of the world's leading brain surgeons and neuroscientists, Dr Rahul Jandial. We discuss how our brains process stress and how to enhance its performance so we can work better under pressure. Dr Jandial says the brain needs stress to be able to cope with future challenges, but too much can be detrimental: “We need stress in life. If we don’t have enough stress, we become brittle. Too much, and we break. This is true at the cellular level, too. Not enough stress and stem cells in the brain won’t release new brain cells.” We also talk about the importance of controlled breathing in order to focus when working under pressure, something he uses all the time in his work: “Hyperventilation makes fright worse and leaves you jittery, twitchy, off your game. That's why controlling your breathing is step one of crisis management.” For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/ And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie. Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from. The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

This week it’s all about wellness and I’m giving you my top ten tips for increasing your wellbeing.This episode is jam packed with lots of helpful ideas to improve your health and happiness.Firstly, it’s important to decide what wellness means to you and what exactly you’d like to change.I’ll take you through strategies for achieving your goals, eating well, sleeping well and reducing your stress levels.I don’t know about you, but I often have so many thoughts running through my head that it can seem overwhelming, so I use a ‘brain-dump diary’. I simply take those thoughts, put them down on paper, organise myself and close it off. And that’s a really useful way to manage stress.Structure is very helpful for maintaining wellness especially when working from home where the work-life balance can blur easily. I’m a fan of a ‘virtual commute’ to get me into the work frame of mind. So, for 15 or 20 minutes at the start of my day I walk about my estate. And at the end of the day I leave the house to do the same thing.For more episodes, tips and advice from the show just go to:www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

This week we’re talking about CPR after Danish mid-fielder Christian Eriksen received emergency medical treatment on the pitch when he collapsed recently because of a cardiac arrest during the first half of the Euros clash with Finland in Copenhagen.Thankfully Erikson is recovering and he will have a heart-starter device implanted so he doesn’t suffer further arrests.I’m joined by Galway GP Dr Brian Higgins to talk us through CPR. Brian explains the difference between cardiac arrest and heart attack and how and when defibrillators should be used. He also plenty of tips on the basics of CPR.For more episodes, tips and advice from the show just go to:www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya HealthcarSee omnystudio.com/listener for privacy information.

This week I’m talking about confidence, why it's important and how we can stay confident in the face of failure.I’m joined by clinical psychologist and neuroscientist Ian Robertson, who has written the new book ‘How Confidence Works: The new science of self belief, why some people learn it and others don’t’.Ian says having confidence can empower us to reach heights never thought possible: ‘It could make us healthier, live longer, happier and more motivated. But if you don't have confidence, it can have a devastating effect on your future. Confidence lies at the core of what makes things happen.’According to Ian, confidence isn’t necessarily something we are born with, but it is something we can learn. He says it can even change our brain’s physiology: ‘Feeling confident about being able to face up to something you are frightened of actually boosts your immune system, despite the fear you feel.’And Ian has some really great tips on how to turn your nerves on their head and use that energy to build your confidence. We also talk about things like Imposter Syndrome, what it is, how somebody can recognise it in themselves and what we can do to put a stop to it.For more episodes, tips and advice from the show just go to:www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

On this week’s show, I’m talking about weight loss, how to build a strong plan and what to do if you hit challenges along the way. I’m joined by Trisha Lewis, of Trisha’s Transformation who has been incredibly honest about her weight loss journey so far. ‘I don’t know how I didn’t cop it already Karl but I had an eating disorder…I have a binge eating disorder and from there I went to therapy and I realised I needed a bit of help with my head and from the first session everything made sense to me.’ Trisha tells me how the pandemic impacted her weight loss plan and how she has gotten back on track and finally found balance in her life. Like many of us, Trisha has found therapy helpful in learning to set boundaries and say ‘no’. ‘If you feel that you don’t have boundaries and you’re that person that says yes the whole time chance the ‘no’ every so often because it’s actually so refreshing and you realise how much time you actually have and when you say ‘yes’ it’s because you actually want to. Trisha has written a new book, Trisha’s 21 Day Reset which gives you the foundations of a resilient weight-loss plan, so that when you fall off the wagon you don’t have to beat yourself up – you simply reset. Trisha, who is best known for documenting her weight loss experience on her instagram, says it hasn’t been easy: “Failures, setbacks and curveballs have all been part of the journey, but I want to spread the message that weight loss doesn’t have to be about constant deprivation and self-punishment.” As a chef, she also gives top tips on how to eat better: “I believe it’s important for people losing weight that they don't lose out on flavour as well.” For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/ And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie. Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from. The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

This week’s Real Health episode is all about gut health.Irritable bowel syndrome is a bit of a taboo subject but it is estimated to effect one in ten people. It impacts two and half times more women than men and can have a significant impact on a person’s sex life, relationships, work and social activities.But it doesn’t have to be that way! I’m joined by is a consultant gastroenterologist Professor Barbara Ryan and registered dietician Elaine McGowan AKA The Gut Experts to talk about managing and living with IBS.According to the Gut Experts “Many of those with IBS feel dismissed by family, friends and even healthcare professionals and unfortunately there is no cure for IBS but there is hope. With dietary and lifestyle modifications, and sometimes medication it can be managed. Finding the right diet, managing stress and getting good sleep are key. It is a holistic approach.”“Every person has different triggers. Sometimes people are eating too ‘healthy’ and aren’t actually getting enough fiber in their diet.”“A dietician will examine a client’s pattern of eating, the fluids they are consuming (too much coffee), are the eating on the hoof. All these things impact IBS.”“We ask people to keep a food diary and then we produce a dietary strategy for people which involved reducing the amount of certain foods for 4-6 weeks and then reintroducing them slowly.”For more episodes, tips and advice from the show just go to:www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

This week’s show is all about the menopause. Although it directly affects half the population, the menopause has remained a stubbornly taboo topic. 80% of women who reach menopause suffer symptoms but are often misdiagnosed. Now the shroud of secrecy has finally started to lift.British TV presenter Davina McCall has made a documentary on the topic and shared her own HRT journey. And here in Ireland, Joe Duffy’s Liveline was kept going for over a week with listeners sharing their menopause story. Today I’m joined by Dr Deirdre Lundy a specialist in Women’s Health who explains everything there is to know about the menopause – what it is, when it starts, what the symptoms are and how to treat it. Dr Lundy is one of only four doctors in Ireland who is accredited by the British Menopause Society. She breaks down the myths surrounding hormone replacement therapy. “The original HRT products were gathered from the urine of pregnant horses. These versions of HRT raised concerns about the welfare of the pregnant mares as well as the impact an equine hormone might have on a woman.”She also explains that a flawed 2002 study from the US created concern about a possible link between using HRT and breast cancer. “So, during the last 20 years GPs became deskilled in its use.”This episode is packed full of great tips and practical advice on how to deal with symptoms of the menopause.And for more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

This week I break down the six foundations of fat loss with personal trainer and podcast host Larry Doyle. Larry has some great simple tips to boost your fat loss and improve your mood, energy and sex life too! According to Larry food isn’t as important as you might think. It’s all about sleep, stress management, digestion, exercise, and mental wellbeing. Only when you have looked at all those things is it time to examine your food intake. Larry is all about sustainable progress and making small changes: ‘The World Health Organisation recommend 150-300 minutes per week of exercise, of ANY exercise that involves getting your hearth-rate up for a sustained period, it doesn’t need to be heavy or hard training.’ We also talk about the importance of proper digestion. As Larry says ‘poop right, feel great. It’s important to have a good environment and remember to chew sufficiently and avoid eating while you are stressed.’ For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

On this week’s show is all about getting out of the food rut you’re stuck in and giving you some inspiration to cook delicious, healthy meals. Ballyknocken TV Chef Catherine Fulvio is here with her top five tips for healthier eating. Catherine has plenty of ideas on how to inject flavour into your meals as well as some simple inspiration on how to get creative. ‘It’s very off-putting seeing Instagram pictures of perfect fridges with nothing in it except glass boxes of breakfasts, lunches and dinners – it’s all too unattainable for most. To be honest, I don’t want to know on a Sunday what is for dinner for next Saturday! And is it even fresh? So, my top tip: break it up to twice per week, that way you can be reactive to what’s in the fridge so there’s no food waste. Do your meal prep on a Sunday and Wednesday.’Catherine is a great believer in instilling healthy-eating habits in children which will stay with them a lifetime. ‘I think as they grow older, kids can take on the role of cooking the dinner once a week for the family. Also, as they grow into their teens, they become more nutritionally aware. If they know food, they will know what’s good for their bodies, for their strength, for skin, hair, nails – everything that’s important to a teenager. Plus, it’s a life skill, when they go away to college.For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie. Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from. The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.

Ireland’s Leading Health and Performance coach Gerry Hussey is my guest on this week’s Real Health podcast. Gerry is a firm friend of the show and he’ll be talking through five ways to maximize your potential as we come out of lockdown. It has been a hugely difficult year for everyone and although we’ve had good news recently people are anxious about the return to ‘normal’. For many of us the thoughts of returning to the workplace and the commute is stressful. Gerry has lots of tips on how to deal with difficult emotions so you can embrace all opportunities as we finally exit lockdown. Gerry’s simple and honest approach will help you strip away learned behaviours to unclutter, clarify and overcome obstacles and ignite the best version of yourself. Listen and be inspired. For more episodes, tips and advice from the show just go to: www.independent.ie/podcasts/the-re…health-podcast/And you can get in touch - I’m @KarlHenryPT on Instagram and Twitter and realhealth@independent.ie.Don't forget to rate, review and subscribe on Apple and Google Podcasts, Spotify, or wherever you get your podcasts from.The Real Health podcast is in association with Laya Healthcare.See omnystudio.com/listener for privacy information.