Change Wired

In our chat you’ll learn about:What is high intensity interval training? How is it different from traditional kind of training? Different from long same-pace cardio?Exercise “snacks”, that take 10 or less minutes, can make all the difference – we don’t need to train for hours to get a lot of positive health and fitness effects of exercise. Sometimes, 10 minutes is all we have – what’s best way to use them when it comes to exercise?Why is interval walking is better than regular walking?Working on insulin sensitivity? HIIT might be a thing for you!Getting fitter result of exercise is so undervalued! 10% fitter - 13% less of dying of all-cause mortality, 50% less developing cardio vascular disease…Why high-performing pro-athletes might consider adding interval training not just mileage. What percentage of training should be HIIT VS traditional training? For pros and non-pros who have a whole other life to take care of?Is there better training to better manage hunger levels?Which training burns more calories? HIIT or longer cardio? In a 24-hour time period?What’s best training to keep as much muscle mass as possible? The answer might surprise you!Martin’s training – from interval training cardio, to weight training to exercise snacks, warm-ups and cool downs, foam rolling.  Dr Martin Gibala, BIO:https://martingibala.com/https://twitter.com/gibalamFREE COURSE: "Hacking Exercise For Health. The surprising new science of fitness."BOOK: "The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter"Dr. Martin Gibala is a professor and the Faculty of Science Research Chair in Integrative Exercise Physiology at McMaster University. His research examines the mechanistic basis of exercise responses in humans, and associated health impacts. Dr. Gibala's science communication efforts include a bestselling book on the topic of time-efficient exercise, The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter. He also co-teaches a massive open online course, Hacking Exercise For Health. The surprising new science of fitness. Developed with McMaster colleagues, the course content can be accessed for free through the Coursera learning platform.Produced by Angela Shurina,CERTIFIED HEALTH AND NUTRITION COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Fit, Lean and Healthy Body and Mind Simplified!best science + routines of high achievers = simple daily action steps for you! SUBSCRIBEText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

TUNE IN TO LEARN:If you want to have a toned lean look - you can't skip protein, going on some plant-based detox, especially after the age of 30.How much protein should you eat according to science and evidence? For great body composition and long-term health, athletic body?Why plant-based road isn't better but in fact much worse?Protein isn't equal, grams aren't the only thing that matters - quality is equally important. Just like fats aren't create equal.RESEARCH:"International society of sports nutrition position stand: diets and body composition"Produced by Angela Shurina,CERTIFIED HEALTH AND NUTRITION COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Fit, Lean and Healthy Body and Mind Simplified!best science + routines of high achievers = simple daily action steps for you! SUBSCRIBEText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

TUNE IN TO LEARN:How to absorb more from our supplements - better timing, distribution, anti-nutrients;What you need to be aware of if you are into coffee and tea, dark chocolate - iron losses;How plant-based eating might "steal" your zinc, calcium and iron;What's bad about intermittent fasting for our nutrient status and how to correct it with better supplementation timing.Produced by Angela Shurina,CERTIFIED HEALTH AND NUTRITION COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Fit, Lean and Healthy Body and Mind Simplified!best science + routines of high achievers = simple daily action steps for you! SUBSCRIBEText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

In our chat you’ll learn about:What’s new and exciting in the world of supplements?What are some important differences between supplement brands: aren’t they all made the same?How did HealthyCell go about creating better supplements on a mission to help you realize your full potential?What makes some supplements better? And some at best a waste of our money?How do we know if our body can actually absorb the supplements we take?Why taking mega-doses of everything, taking many supplements at the same time might be a bad idea, might even be dangerous?Targeted supplementation – the importance and benefits of good supplement formulas;What Douglas Giampapa, the CEO of HealthyCell, is focusing on right now and why: from sleep, to meditation, to workouts."Reach your potential with MICROGEL™ science that delivers nutrients you can absorb, results you can measure, and an experience you'll love. "Douglas Giampapa, the founder and CEO HealthyCell, BIO:https://www.healthycell.com/Douglas Giampapa is the founder and CEO of HealthyCell – the world's leading innovator of nutritional microgels – a new category of dietary supplements based on advanced food science designed to provide maximum bioavailability, enabling people to absorb nutrients into their bloodstream and then into cells, where they work to improve health. By solving the challenges of traditional tablets, capsules, and powders, HealthyCell is changing the way people take supplements. Its MICROGEL™ supplements combine the power of maximum absorption in a great tasting, easy to swallow, convenient gel pack, offering a better way to supplement the diet with nutrients, especially for pill-averse people. HealthyCell is on a crusade to change the way millions of people globally take nutritional supplements every day, to help them reach their potential.  Produced by Angela Shurina,CERTIFIED HEALTH AND NUTRITION COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Fit, Lean and Healthy Body and Mind Simplified!best science + routines of high achievers = simple daily action steps for you! SUBSCRIBEText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

TUNE IN TO LEARN:What fasts you can do to lose weight without calorie counting;Fasts for longevity, heart, brain and mental health, better blood sugar, less inflammation, better sleep, more energy and more!16:8, 5:2, OMAD, alternate day fasting, eat stop eat, bulletproof fasting, fasting mimicking diet ... - you have a lot to choose from!  My own research and "Fast This Way" 📚new book takeaways.Produced by Angela Shurina,CERTIFIED HEALTH AND NUTRITION COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Fit, Lean and Healthy Body and Mind Simplified!best science + routines of high achievers = simple daily action steps for you! SUBSCRIBEText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

TUNE IN TO LEARN:Different ways to do intermittent fasting that keep female hormones happy, from every other day fasts to weekly fasts to partial and Bulletproof fasting;Fasting at different ages;How often should we fast?What about carbs and fasting?What about exercise on fasting days? My own research and "Fast This Way" 📚new book takeaways.Produced by Angela Shurina,CERTIFIED HEALTH AND NUTRITION COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Fit, Lean and Healthy Body and Mind Simplified!best science + routines of high achievers = simple daily action steps for you! SUBSCRIBEText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

TUNE IN TO LEARN:How to schedule your fasts and training to optimize gains and recovery;Carbohydrates, lowcarb and keto diets - carbs or no carbs, best timing;Supplements, fasting and gut health - the proverbial question, "Will THIS break my fast?"My own research and "Fast This Way" 📚new book takeaways.Produced by Angela Shurina,CERTIFIED HEALTH AND NUTRITION COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Fit, Lean and Healthy Body and Mind Simplified!best science + routines of high achievers = simple daily action steps for you! SUBSCRIBEText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

In our chat you’ll hear about:What’s digital nomad living and what’s co-living;Remote work and all the zooming VS office work – pros and cons;Why driver of Noel’s focus on health: energy, being able to do fun things now and later in life – wakeboarding, snowboarding and kitesurfing, parkour and other fun active things, instead of slowly becoming a couch/office chair-surfer with Netflix binge as the most exciting weekend event;  Why Noel started to prioritize his nutrition – from boost of confidence to health;How “conscious identity design” is our gate to willpower free change of habits – we got to figure out who we want to commit to becoming before trying to “install” new habits into our lives;How 2-for-1 supermarket deals got Noel in trouble quite a few times, sabotaging his best nutrition aspirations;How Noel changed his eating habits without diets and all-or-nothing rules, without fasting, keto, paleo or your favorite diet;Noel’s nutrition strategy in details, simple, measurable, delicious and nutritious;How Noel navigates social gatherings and nights out, restaurant menus and how not being afraid to ask for “special treatment” and customization is helping him to eat a balanced diet no matter what’s the occasion;Why Noel doesn’t eat whole eggs unless they are in pastries, food intolerances and other peculiar food sensitivities all of us have!A flexible and personalized “low-carb” strategy Noel uses to stay on top of his body transformation results – the power of flexibility in any diet for long-term compliance or how to have your cake and eat it too;How mindfulness helped Noel to escape “chasing the scales” and move to habit-focus approach – “As long as I do the right things – results will come”;How Noel approaches his fitness routines to get progress in the most important for Noel areas: strength, flexibility, cardio performance instead of being stuck in a plateau, even in the conditions of London’s lockdown; when all the facilities are closed;How tracking and “making it visible” is an ultimate habit-builder, an incredible tool for reaching any of your goals;How the right kind of rewards help you to boost habit compliance, how Noel has been using rewards and celebrating tiny wins to keep going no matter how long the progress takes;How Noel manages pandemic and travels situations to keep his fitness and nutrition going and progressing instead of letting all of his goals slide down, the power of routine, planning, accountability and being intentional;Why Noel chooses to invest into coaching for his personal projects like health and fitness and how it helps him to live his life as a best version of self!"Atomic Habits" by James Clear - Tiny changes, Remarkable results.MyFItnessPal AppTrainHeroic AppNoel Andrews, BIO:https://jobrack.eu/Noel has always been into fitness and exercise yet it's only recently he's discovered the power of applying habits to nutrition.Through a data driven approach Noel has figured out what works for him and through coaching and accountability is now exceeding the goals he's set for himself.Combining all thText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

In our chat you’ll hear about:How Haylee became a business coach for creators – from dreams of space and becoming an astronaut, to a non-functional video camera in her parents’ basement, to work at a recording studio;Why Haylee is such a huge believer in daily self-care and mindful routines like movement, meditation, morning journaling, nourishing food to support and fuel our creative genius;What Haylee’s morning routine looks like and how it came to be;What’s Haylee’s nutrition strategy for high quality output in life and business – Haylee said “I don’t have any strategy”, that turned out to be quite the opposite…;Why creators should pay attention to their food cravings and habits to use them to address deeper emotional and mental health issues;What else Haylee does to spark up her creativity and get those creative juices flowing.…AND SO MUCH MORE! TUNE IN! To fuel your creative genius and strengthen your business muscle!Haylee Kalani, BIO:https://www.linkedin.com/in/haylee-content-coach/https://www.hkalaniconsulting.com/https://www.instagram.com/hayleekalani/Haylee has always been a curious dreamer, once she found out that her childhood dream of becoming an astronaut involved a LOT of math... she decided to move her love of curiosity & creativity in a different direction. After graduating high school and working at a recording studio in Seattle WA, she noticed that too many talented, mission-driven professionals struggled to generate revenue through their marketing content & connect with their ideal customer. She sought out to follow her passion and use her unique gifts to disrupt the current state of "typical marketing" and help brands create more impact and innovation. She now coaches marketing teams, entrepreneurs, and freelancers on how to become out-of-the-box thinkers, innovative creators, and adaptive leaders in this game we call business... so that her clients can get back to doing what they do best. Helping. More. People. Produced by Angela Shurina,CERTIFIED HEALTH AND NUTRITION COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Fit, Lean and Healthy Body and Mind Simplified!best science + routines of high achievers = simple daily action steps for you! SUBSCRIBEText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

TUNE IN TO LEARN:Today we are covering one of the essential for fat-burning (body fat or fat in foods) vitamins. 🚗This vitamin is like car keys - we might have all the fuel but no keys - and we aren't going anywhere.Produced by Angela Shurina,CERTIFIED HEALTH AND NUTRITION COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Fit, Lean and Healthy Body and Mind Simplified!best science + routines of high achievers = simple daily action steps for you! SUBSCRIBEText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH