Optimise Your Body with Martin Silva

Get Your Free Metabolic Assessment:https://form.jotform.com/242088200199052Join us for an exciting episode of Optimise Your Body with special guest Dr. Shawn Baker! In this episode, Dr. Baker, an orthopaedic surgeon and athlete, takes us through his transformative journey with the carnivore diet. He shares how his quest for better health in his 40s led him to explore different nutrition approaches, ultimately landing on the carnivore diet—focusing exclusively on meat and animal products. Dr. Baker dives into the impressive health benefits he's experienced, including better digestion, enhanced sleep, and a boost in libido. He also tackles common misconceptions about the carnivore diet, offering expert insights and debunking myths based on his medical expertise. Get ready for a fascinating conversation!Timestamps:0:00- Free Metabolic Assessment 0:24 - Introduction to today’s episode. 2:06 - Athletic achievements and medical career2:45- Nutrition and health with a focus on the carnivore diet6:51 - Ageing with a former athlete10:14- The effectiveness of a carnivore diet for various health issues15:32 - Cholesterol and its relationship to health19:04- Cholesterol levels and their impact on cardiovascular health23:04- Healthy eating and nutrition28:53 - Human evolution and diet31:39- Nutrient density and sustainability in the context of animal-based foods34:45- Human evolution and dietary preferences37:27- Environmental impact of animal agriculture and profit-driven marketing strategies44:23 - Beef production’s environmental impact47:58 - Sustainable farming practices and environmental impacts51:16- Dealing with criticism and pushback as a public figure56:17 - ConclusionSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeConnect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProConnect with Dr Shawn Baker   (Social media handles, Website - hyperlinked)https://www.instagram.com/shawnbaker1967/

In this podcast episode, Martin discusses the challenges of simultaneously building muscle and losing fat. The key insights are: - It's not possible to "turn fat into muscle" as they are different types of tissue that require distinct processes. Some individuals like beginners or those with significant fat to lose may be able to build muscle and lose fat simultaneously.For those already lean, it's highly unlikely to achieve both fat loss and muscle gain at the same time. To optimally build muscle, a calorie surplus of around 5% above maintenance is recommended. Tracking progress with a DEXA scan and aiming for a 2:1 ratio of muscle gain to fat gain when bulking is advisedBuilding muscle should be the primary focus, aiming for 1-1. 5 pounds of muscle gain per month. Alternating between surplus and slight deficit periods can maximise muscle growth while minimising fat gain. Tracking food intake and calories is crucial for effective muscle-building and fat loss. A patient, methodical approach centred around building muscle is advocated, with a focus on discipline, support, and tracking progress.00:00:00 - The Balancing act of Building Muscle and Fat Loss 00:01:20 - Building Muscle and Losing Fat Simultaneously00:02:59 - Muscle Building and Fat Loss Dynamics00:04:55 - The Sweet Spot for Lean Bulking00:06:43 - Realistic Muscle Gain Expectations00:09:04 - Building Muscle Boosts Metabolism00:10:45 - Simple Surplus Formula for Muscle Building00:11:48 - Calculating Calorie Surplus for Muscle Building00:13:13 - Sustainable Weight and Muscle Gain00:15:07 - Balancing Muscle Building and Fat Loss00:16:15 - Sustainable Approach to Weight Loss00:18:31 - Tracking Weight Loss and Building Muscle00:20:01 - Structured Workout Routine for Muscle BuildingSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeConnect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.tiktok.com/@martinsilvafitness

Grady Baker, a 52-year-old marketing executive, shares his fitness journey of losing fat and gaining muscle through lifestyle changes and consistent strength training. Despite being an avid cyclist, Grady struggled with gaining body fat until he prioritised his health with the help of a coach. He overcame challenges like a busy work schedule and transitioning from CrossFit to gym workouts.Grady & Martin discuss the importance of self-compassion, building sustainable habits around food and exercise, and avoiding being overly critical when slipping up. They emphasise meal planning, adequate protein intake, and using data from wearables like the Oura Ring to support healthier choices. They highlight the benefits of establishing a consistent morning workout routine and pre-planning to make it a non-negotiable habit.They also discuss the importance of self-awareness and discipline when it comes to alcohol consumption and achieving personal goals. Plus they emphasise the value of planning and structure in their weekly fitness routine, including reviewing schedules, adjusting workouts, and incorporating strength training and band workouts. They caution against over-relying on cardio and highlight the benefits of building muscle through focused, strength-based approaches.Grady shares his experience with CrossFit and how intense workouts and heavy lifting became detrimental to his body as he aged, leading to nagging injuries. He now focuses on functional fitness and mobility exercises tailored to his age and goals.00:00:00 - Cycling in the Heat: Grady's Fitness Journey00:02:10 - Balancing Work Stress and Fitness Challenges00:04:44 - Overcoming Unhealthy Habits for Better Health00:09:56 - Developing a Morning Workout Mindset00:11:48 - Importance of Morning Workouts and Sleep Tracking00:15:19 - Showing Up: The Key to Success00:16:53 - Mastering Time Management and Workout Routines00:18:33 - Trusting the Process: Balancing Cardio and Weights00:20:06 - Breaking the Cardio Habit for Better Health00:22:06 - Strength Training for Longevity and Metabolism00:24:14 - Embracing Healthy Habits for Confidence and Well-Being00:30:22 - Setting Healthy Boundaries with Like-Minded People00:31:52 - Forming Habits and Identity Through Fitness00:33:08 - Putting Yourself First: The Key to Selfless LivingSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeConnect with Grady Baker:https://www.instagram.com/glb1205/Connect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.tiktok.com/@martinsilvafitnesshttps://www.youtube.com/c/MartinSilvaWBFFPro

Get Your Free Metabolic Assessment:https://form.jotform.com/242088200199052Martin shares his personal experience of losing 3 pounds of fat and getting shredded abs in 3 weeks by tracking food intake, weighing frequently, and following a specific program. He offers a free metabolic assessment and a 3-week program that has helped others lose over 8 pounds of fat each, as well as an "Ultimate Ab" program for developing abs. Martin emphasises finding a personalised approach by tracking macronutrients and adjusting protein, carbs, and fibre intake for optimal fat loss, physique, sleep, and well-being. Martin cautions against dietary extremes and encourages a sustainable, enjoyable approach to nutrition for overall health.Timestamps:00:00:00 - Metabolic Assessment and 3-Week Fat Loss Program00:02:00 - 12 People Lose Over 100 Pounds in 3 Weeks00:03:00 - Tracking Food for Improved Decisions and Body Composition00:04:38 - Optimising Calorie Intake for Fat Loss00:06:39 - Balancing Protein, Fibre, and Carbs for Optimal Nutrition00:08:35 - Tracking Macros and Fibre for Weight Loss00:09:53 - Meat Once Daily, Backloading Carbs00:11:16 - Calorie Surplus, Movement, and Abs: A Holistic Approach00:12:50 - Efficient Core Training: The Minimalist Approach00:14:09 - Optimising Abs Workout: Sit-ups, Leg Raises, and Rotational Movements00:16:42 - Personalised Metabolic Assessment for Rapid Fat Loss00:18:40 - Tracking Food Awareness and MetabolismSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeConnect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.tiktok.com/@martinsilvafitnesshttps://www.youtube.com/c/MartinSilvaWBFFPro

Get your Free Metabolic Assessment Here:https://form.jotform.com/242088200199052Dr. Sean O'Mara joins us again and shares his insights on the importance of understanding different types of body fat and their impact on health. Visceral fat surrounds internal organs and can contribute to chronic inflammation and disease.Reducing visceral fat can improve or eliminate associated health conditions. Myosteatosis, or fatty infiltration of muscle tissue, leads to loss of muscle function and mobility, especially in older adults. It doubles the risk of mortality compared to obesity alone.Different types of subcutaneous fat have varying effects - some are protective, while others release inflammatory molecules and impact physical performance. Excess fat around the heart can be reduced through dietary changes. Atopic, cardio, and other visceral fats are unhealthy and should be avoided.Getting scans and working with a doctor to eliminate these fat deposits is recommended. Maintaining a healthy balance of protective subcutaneous fat is crucial, as extreme fat loss through procedures like liposuction or excessive bodybuilding can deplete this beneficial fat, leading to negative health consequences. The overall message emphasises understanding the nuances of different fat types and prioritizing overall health and balance rather than extreme fat loss or unrealistic physique goals.00:00:00 - Exploring Visceral Fat and Metabolic Health with Dr. Sean O'Mara00:03:12 - The Four Depots of Visceral Fat00:06:40 - The Four Dangerous Types of Fat in the Body00:14:58 - Identifying Hidden Fat Deposits with CT and MRI00:19:05 - The Dangers of Extreme Bodybuilding and the Benefits of Maintaining Healthy Body Composition00:25:04 - The Importance of Balanced Appearance for Influence and Success00:32:58 - The Power of Fats, Nitric Oxide, and Intense Exercise00:34:47 - Healthy Skin and Tanning at 5100:37:40 - The Importance of Sun Exposure and Natural Living00:39:26 - The Power of Natural Scents: Healthy Skin from the Inside Out00:43:41 - The Microbiome Benefits of Ocean Immersion00:45:40 - Optimising Microbiome and Fasting for Health00:49:40 - Optimise Health: Ditch Carbs, Embrace Ferments, and Get Scanned00:52:46 - Overcoming Health Challenges Through Personalised ProgramsSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeConnect with Dr. Sean O'Marahttps://www.growingbetternotolder.com/https://www.instagram.com/drseanomara/https://www.youtube.com/channel/UCXSU6RrQk5er2YeFCjN4OHwConnect with Martin Silva:https://www.instagram.com/martinsilvafitness/https://www.tiktok.com/@martinsilvafitness

Mike Millner shares his inspiring weight loss journey, losing over 100 pounds and keeping it off for over a decade. After struggling with unhealthy habits in college, Mike found success through strength training and guidance from a mentor who encouraged him to become a personal trainer. His story highlights the importance of finding a sustainable approach and having a supportive community.Martin and Mike discuss the importance of addressing the psychology and habits behind our relationship with food, rather than just tracking macros or following fad diets. True, lasting change comes from shifting one's identity and making nutrition feel automatic, not relying on temporary approaches. They emphasise the need for an identity shift, seeing oneself as a fit, healthy person, rather than just trying to lose weight temporarily.Habits and behaviours stem from one's core identity, and permanent change comes from embracing a new sense of self. The speakers advocate for a holistic, lifestyle-focused approach to weight management and metabolism, focusing on sustainable habits that can be maintained long-term while still achieving goals. The key is to focus on the process, not just the outcome.Managing stress is also crucial for a healthy metabolism. While acute stressors like exercise can be positive, chronic stress from poor diet, sedentary lifestyle, or emotional factors can be detrimental. Finding balance through quality foods, movement, and emotional management is key.00:00:01 - From Overweight to Healthy: My Fitness Journey00:02:56 - From Yo-Yo Dieting to Sustainable Nutrition00:05:18 - From PT to Nutrition Mastery: A Personal Journey00:06:52 - Shifting Identity for Lasting Lifestyle Change00:10:15 - The Importance of Sustainable Lifestyle Changes00:12:55 - Optimising Metabolism: Nutrition, Activity, and Stress00:15:26 - Managing Chronic Stress for Metabolic Health00:18:37 - Developing a Healthy Relationship with All Foods00:20:50 - Empowering Nutrition: Focus on Adding Before Subtracting00:23:21 - Assess Your Starting Point for Transformation00:25:47 - Optimising Daily Routines and Reducing Stress00:28:23 - Sustaining Lifestyle Changes: Simplicity and Probability00:30:36 - The Importance of Building a Solid Foundation00:32:11 - Tracking Macros: A Useful Tool for Weight Loss00:35:39 - The Power of Food Tracking for Weight Loss00:37:31 - Tracking Habits Improve Mindful Eating00:39:08 - Macros for the Average Person00:41:49 - Personalised Neurotype Training for Behaviour ChangeSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeConnect with Mike Miller: https://www.instagram.com/coach_mike_millner/https://podcasts.apple.com/us/podcast/mind-over-macros/Connect with Martin Silva: https://www.instagram.com/martinsilvafitness/https://www.tiktok.com/@martinsilvafitnesshttps://www.youtube.com/c/MartinSilvaWBFFPro

Dr. Stephanie Estima shares her expertise on optimising women's health during Peri-menopause and menopause, focusing on meals, muscles, and mindset. Her book "The Betty Body" explores training and nourishing the body based on monthly hormonal cycles. Steph describes the physical and emotional challenges of the luteal phase and how it can predict the menopausal transition. She highlights how hormones like oestrogen and testosterone peak around ovulation, impacting motor skills and learning.Building muscle mass through targeted training becomes crucial during Peri-menopause/menopause for bone density and metabolism. Resistance training is emphasised over excessive HIIT for women in this transition to build quality muscle, support cardiovascular health as oestrogen declines, and avoid increased belly fat. The importance of strength training over excessive cardio is discussed, as building muscle boosts metabolism and leads to true fat loss over time, especially as we age.00:00:01 - Ageing Well with Dr. Stephanie Estima00:02:01 - Optimising Women's Health with the Menstrual Cycle00:05:48 - Adapting Women's Health Across the Menstrual Cycle00:07:38 - The Cyclical Nature of Women's Hormones and Its Impact00:11:38 - Maintaining Strength and Muscle Mass Through Perimenopause00:17:42 - Overcoming Stubborn Fat Gain Through Strength Training00:20:54 - The Endorphin Rush and Muscle Maintenance00:25:05 - Debunking the Myth of Women Getting "Bulky" from Lifting Weights00:28:34 - Lean Muscle and Metabolism00:29:41 - Exploring Nutrition and Intermittent Fasting Differences00:32:31 - Optimising Protein Intake for Women as They Age00:41:15 - Optimising Protein Intake for Menopausal Women00:44:23 - Importance of Magnesium, Omega-3s, and Vitamin D for Women00:48:25 - The Brain Benefits of Creatine for Women00:52:18 - Reclaiming Time: Overcoming Digital Distractions00:56:34 - Balancing Technology and ParentingConnect with Dr. Stephanie Estima:Dr. Steph' IG: https://www.instagram.com/dr.stephanie.estima/Podcast https://drstephanieestima.com/podcast/The Betty Body Book: https://drstephanieestima.com/book/Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeConnect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.tiktok.com/@martinsilvafitnesshttps://www.youtube.com/c/MartinSilvaWBFFPro

Get Your Free Metabolic Assessment:https://form.jotform.com/242088200199052Dr. Sean O'Mara, a physician and health optimisation expert, shares his transformative journey from being an unhealthy doctor to regaining optimal health through innovative techniques. He emphasises addressing chronic conditions holistically, without relying on pharmaceuticals or invasive interventions.O'Mara overcame issues like heartburn, sleep apnea, and debilitating pain by adopting a Paleo diet, frustrated with the medical system's symptom-based approach. His epiphany came when lifestyle changes dramatically improved his health, leading him to research why these dietary approaches weren't more widely promoted. Through studying animals in the wild, O'Mara's research found that eating clean, whole foods and engaging in high-intensity, functional movements can reverse chronic diseases and improve fertilityReducing visceral fat, the fat around internal organs, emerged as a critical biomarker for improved health and longevity. O'Mara advises avoiding ultra-processed foods and refined carbohydrates, which contribute to visceral fat accumulation. He highlights the importance of adopting a healthier, low-carb lifestyle for overall well-being and fertility.Visible signs like limbal rings around the eyes and pores on the nose can indicate inflammation and oxidative stress linked to a processed food diet.00:00:01 - From Unhealthy Physician to Health Optimisation Expert00:03:16 - From Chronic Illness to Paleo Diet Transformation00:05:58 - From Disease to Health: A Physician's Journey00:10:17 - Visceral Fat: A Biomarker for Health and Fertility00:13:42 - Visualising Visceral Fat Through Abdominal Scans00:16:31 - Reducing Visceral Fat: Quality over Quantity00:20:25 - Biomarkers of Health: Limbal Rings and Nose Pores00:26:24 - Eliminating Visceral Fat Through Lifestyle Changes00:29:52 - The Influence of Gut Microbiome on Lifestyle and Cravings00:39:36 - Tracking Visceral Fat with MRI Scans00:44:25 - The Skin's Revealing Insights: From Penile Veins to Skin Turgor00:48:21 - The Power of Collagen and Lifestyle Changes for Skin Health00:53:37 - Optimising Health Beyond Revenue00:58:10 - Alcohol's Impact: Moderation vs Destruction01:00:30 - From Film Editor to Leather Artisan: A Transformation Story01:04:25 - Health and Performance OptimisationSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeConnect with Dr. Sean O'Mara:https://drseanomara.com/https://www.instagram.com/drseanomara/https://x.com/drseanomaraConnect with Martin Silva: https://www.instagram.com/martinsilvafitness/https://www.tiktok.com/@martinsilvafitnesshttps://www.youtube.com/c/MartinSilvaWBFFProcom/@martinsilvafitness

Get Your Free Metabolic Assessment: https://form.jotform.com/242088200199052Dr. Ted Naiman shares his journey from engineering to medicine, inspired by the role of diet and exercise in optimising health. He initially thought type 2 diabetes was primarily genetic, but realised lifestyle factors like diet and exercise are crucial. Genetics don't seal one's fate, environmental factors like diet and exercise have a huge impact on health outcomes. Insulin resistance is linked to running out of space to store calories in muscle or fat cells. The "P.E. Diet" focuses on protein and energy balance rather than restricting carbs or fats. Humans obtain nutrients by consuming other living organisms, which get energy from plants via photosynthesis. A higher protein percentage of calories (20-33%) is more satiating and can help with weight loss compared to the modern 12.5% protein diet. The protein-to-non-protein energy ratio is one of the most important dietary factors. Foods with more protein, fibre, and water have higher "satiety per calorie" and can prevent overeating. Understanding satiety per calorie can help make better food choices for gaining or losing weight.00:00:00 - Free Metabolic Assessment and Optimizing Health00:01:41 - From Engineering to Medicine: A Winding Career Path00:04:59 - Diabetes, Diet, and Exercise: The Powerful Interplay00:10:12 - Exploring the PE Diet: Protein and Energy00:12:34 - The Role of Protein and Minerals in Plant and Animal Nutrition00:16:13 - The Power of Protein: Satiety and Calorie Control00:20:17 - Satiety Per Calorie: The Key to Healthy Eating00:23:57 - Exploring the Spectrum of Satiety per Calorie in Foods00:28:03 - Processed vs. Unprocessed Foods: Nuancing the Debate00:31:38 - Protein Bars vs. Whole Foods for Satiety00:36:04 - Explaining Volume Eating: Mechanical Distension and Satiating Low-Calorie Foods00:39:48 - Optimizing Protein Intake and Exercise for Weight Loss00:44:03 - The Power of Resistance Training for Sustainable Fat Loss00:46:18 - The Benefits of Building Lean Muscle Mass00:50:38 - Calisthenics: Bodyweight Training at Home00:52:38 - The Benefits of Bodyweight Exercises for Longevity00:55:36 - Finding the Right Fitness Balance00:58:48 - Exploring Ted Naiman's Work: Books, Brands, and Nutrition AppsSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeConnect with Dr. Ted Naiman:https://www.instagram.com/tednaimanhttps://x.com/tednaimanhttps://www.youtube.com/user/tednaimanConnect with Martin Silva: https://www.instagram.com/martinsilvafitness/https://www.tiktok.com/@martinsilvafitnesshttps://www.youtube.com/c/MartinSilvaWBFFPro

Optimise Your Body are taking on 4 men or women who want to transform their body, drop fat and build structure within the next 12 weeks! Click here to apply: https://form.typeform.com/to/LpyFFT85?typeform-source=optimiseyourbody.typeform.comIn this insightful episode, Dr. Anthony Chaffee, a neurosurgical resident from the U.S now living in Perth, Australia, shares his passion for neurosurgery and his fascinating perspective on optimal nutrition for human health and performance. He believes many chronic diseases can be reversed through dietary changes to a species-specific, carnivore diet. Dr Chaffee discusses his captivation with the brain's complexity from medical school, marvelling at the ability to operate on the organ that defines our humanity. His fascination with the brain's biochemistry and restoring lives through neurosurgery fuelled his career path. The speaker delves into his research on plant defence chemicals and the evolutionary relationship between plants and animals, reinforcing his belief in a carnivore diet as the best way to eat for humans. He cites surprising findings that many fruits and vegetables contain natural carcinogens and toxins more harmful than pesticides. Dr. Chaffee shares his personal experience transitioning to a strict meat-and-eggs diet, leading to remarkable improvements in athletic performance, metabolic health markers and energy levels.00:00:01 - Optimising Human Health Through Diet00:01:13 - Exploring the Laid-Back Lifestyle of Coastal Western Australia00:05:56 - The Brain: The Essence of Humanity00:08:46 - The Evolutionary Arms Race Between Plants and Animals00:13:49 - Toxicity in Plants: Rethinking Dietary Choices00:17:09 - From Superhuman to Sick: How a Carnivore Diet Transformed My Life00:24:06 - Carnivore Diet: Reversing Chronic Illness00:30:48 - Dietary Changes Outperform Medications for Autoimmune Diseases00:37:42 - Fibre, Gut Damage, and Autoimmune Diseases00:45:53 - Questioning Authority and Flawed Research00:49:16 - Questioning the Cholesterol-Heart Disease Link00:52:44 - The Flawed Cholesterol-Heart Disease Link00:57:21 - Cholesterol: The Essential Nutrient00:59:46 - Chronic Diseases Caused by Toxicity and Malnutrition01:04:21 - Biases in Nutritional Science and Seventh-day Adventist Influence01:08:01 - Fibre Debate: Questioning the Conventional Wisdom01:11:43 - Fibre and Colon Health: Debunking the Myths01:16:08 - Exploring the Complexities of Nutrition and HealthConnect with Anthony Chaffee:https://www.instagram.com/anthonychaffeemdhttps://www.youtube.com/channel/UCzoRyR_nlesKZuOlEjWRXQQSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeConnect with Martin Silva: https://www.instagram.com/martinsilvafitness/https://www.tiktok.com/@martinsilvafitness

Dave Feldman, an engineer by trade, discovered the low-carb, high-fat diet in 2015 to avoid becoming diabetic like much of his family. However, his cholesterol levels shot up, sparking his obsession to understand the underlying mechanisms. Despite his family members seeing only marginal increases on the same diet, Dave's cholesterol nearly doubled, leading him to delve deeper into the science behind cholesterol and how it's regulated in the body.His engineering background helped him approach the issue systematically, ultimately enabling him to gain a deeper understanding of the complex system that moves cholesterol around, which has since allowed him to share valuable insights with others. Dave shares his journey of overcoming fear and learning about the importance of fat metabolism for health. He explains that when you are metabolically healthy and powered by fat, your body needs to transport fat and fat-soluble vitamins through the bloodstream using lipoproteins.LDL and HDL have been labeled "bad" and "good" cholesterol based on cardiovascular disease risk association. - When triglycerides are low, HDL tends to be high as it picks up components during the lipoprotein delivery process, linked to metabolic health. - Higher LDL cholesterol levels can occur when people become healthier, which can be confusing for healthcare providersGenetic predisposition also plays a role. - Higher fibre intake and resistance training can help with cholesterol clearance and LDL particle uptake by muscle tissue. - ApoB, the major protein in lipoproteins, may be a better marker for atherogenic risk than LDL alone"Lean mass hyper-responders" have high LDL, high HDL, and low triglycerides, potentially due to efficient fat metabolism and rapid lipoprotein turnover rather than a "traffic jam" of lipids.00:00:01 - Cholesterol Experiments Led to Research Career00:04:32 - The Role of Lipoproteins in Transporting Fats and Cholesterol00:09:11 - Understanding Cholesterol Types and Metabolism00:13:07 - Navigating Cholesterol Levels for Metabolic Health00:14:34 - The Impact of Metabolic Health and Exercise on LDL Cholesterol00:18:08 - Exploring the Science of LDL and Cholesterol00:22:41 - Cholesterol Levels and Metabolic Health00:38:26 - Navigating Metabolic Health and Processed Foods00:41:58 - The Importance of Whole Food Nutrition00:45:01 - Finding Balance in Dietary Changes00:50:07 - Optimizing Protein Intake and Strength Training for Metabolism and Longevity00:54:24 - Navigating High LDL Levels: Medication vs. Lifestyle Changes00:58:28 - The Power of Blood Work: Tracking Insulin and Glucose LevelsConnect with Dave Feldman: (Social media handles, Website - hyperlinked)https://www.instagram.com/realdavefeldmanhttps://x.com/realDaveFeldmanhttps://cholesterolcode.com/Connect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.tiktok.com/@martinsilvafitnesshttps://www.youtube.com/c/MartinSilvaWBFFPro

Click Below To Join Free Fat Loss Challenge:https://form.typeform.com/to/CZ2pMWVW?typeform-source=optimiseyourbody.typeform.comMartin shares his experience achieving rock-solid abs in just 3 weeks without extra cardio or calorie counting.In this episode, the host celebrates his 37th birthday and shares details about a 21-day fitness challenge with a $500 AUD prize for the winner who can lose 5 pounds of fat and get the best transformation. He emphasises that the challenge focuses on building a sustainable fitness foundation rather than extreme measures. 00:00:00 - Winning a $500 Challenge for Fat Loss00:02:22 - Achieving Visible Abs Through Nutrition and Training00:03:55 - Mindful Approach to Fats and Calories00:05:30 - Optimising Protein Intake for Muscle Growth00:07:06 - Optimising Protein Intake for Weight Loss00:10:34 - The Benefits of Greek Yogurt and Avoiding Unhealthy Snacking00:11:59 - Optimising Protein Intake and Reducing Carbs for Improved Gut Health00:13:01 - Balancing Macros for Better Sleep and Energy00:14:11 - Moderation in Fruit and Carb Intake00:16:17 - The Power of Targeted Ab Exercises00:20:28 - Effective Ab Workouts: Quality Over Quantity00:24:02 - Wrapping Up the SessionSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeConnect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.tiktok.com/@martinsilvafitness

This podcast episode focuses on helping listeners stay lean and healthy during the summer months. It helps develop an intuitive understanding of your body's needs. - Pre-planning meals and workouts, especially during social events or vacations, is key to staying on track. - Prioritise your health and fitness routine by scheduling workouts as non-negotiable parts of your day.Adopt a lifestyle of caring for your body, rather than viewing it as a restrictive diet with "cheat meals. " - Maintain a healthy relationship with food by enjoying occasional treats while focusing on lean, high-protein foods that keep you satisfied and energised00:00:01 - Summer Shred and Staying Lean Tips00:02:59 - Balancing Nutrition, Training, and Movement for Staying Lean00:04:36 - The Importance of Self-Monitoring for Weight Management00:06:15 - Tracking Food is A Tool, Not a Destination00:07:38 - Stop Making Excuses! The Importance of Self-Monitoring and Pre-Planning00:10:56 - Plan Ahead for Social Events00:13:37 - Reframing "Cheat Meals" for a Healthy Relationship with Food00:15:08 - Avoiding Emotional Eating and Embracing Healthy Habits00:19:35 - Protein-Packed Breakfasts for Summer00:20:56 - The Optimal Caffeine Timing for Sustained Energy00:23:00 - Low-Calorie Drink Options for Weight Management00:24:34 - Cutting Added Fats for Summer Leanness00:26:51 - Resistance Band Training Benefits on Rest Days 00:28:23 - Social Influence and Staying Active00:29:11 - Avoiding Temptation & Choosing Your Social CircleOptimise Your Body is launching a 21-day "Five Pounds Gone" challenge which starts on Monday August 12th, providing one-on-one support and a community to help listeners lose 5 pounds of fat in a sustainable way. Apply using the form below:https://optimiseyourbody.typeform.com/to/CZ2pMWVWSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeConnect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.tiktok.com/@martinsilvafitnesshttps://www.youtube.com/c/MartinSilvaWBFFPro

Optimise Your Body is launching a 21-day "Five Pounds Gone" challenge which starts on Monday August 12th, providing one-on-one support and a community to help listeners lose 5 pounds of fat in a sustainable way. Apply using the form below:https://optimiseyourbody.typeform.com/to/CZ2pMWVWIn this episode, Martin discusses the "Perfect Fat Loss Diet" that promotes weight loss, Building Muscle, improves overall health, metabolic health, and mental well-being.Martin shares personal experiences with binge eating unhealthy foods and the importance of breaking free from these sabotaging behaviours. He also discusses the dangers of sugary snacks and protein bars containing artificial sweeteners, which can disrupt gut health and hormones, leading to increased hunger and cravings.The episode highlights the importance of being mindful of the ingredients and potential triggers in foods, even when shopping at the grocery store, and finding healthier ways to satisfy cravings.Timestamps:00:00:01 - The Perfect Fat Loss Diet00:03:43 - Minimising Ultra-Processed Foods for Better Health00:05:39 - The Power of Whole Foods: Overcoming Ultra-Processed Food Addiction00:15:25 - Avoiding Tempting Ultra-Processed Foods00:17:29 - The Impact of Artificial Sweeteners on Gut Health and Hunger00:20:50 - Whole Foods Diet for Fat Loss Success00:23:29 - Focus on Ingredients, Not Calories00:24:52 - Filling Your Basket with Single-Ingredient Whole Foods00:27:29 - Strategies for Healthy Eating: Focus on Ingredients, Protein00:29:16 - Optimising Protein Intake for Breakfast00:31:12 - Balancing Calories and Protein for a Healthy Diet00:32:51 - Optimising Carb Intake and Mindful Eating00:35:23 - Healthy Snacking Recommendations for Complete Meals00:39:19 - The Dangers of Highly Palatable Foods and the Rise of GLP-1 Agonists00:40:35 - Exploring Responsible Use of Ozempic and Other SupplementsSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeConnect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.tiktok.com/@martinsilvafitnesshttps://www.youtube.com/c/MartinSilvaWBFFPro

Apply to join the 21 Day Rapid Fat Loss Challenge Here:https://optimiseyourbody.typeform.com/to/CZ2pMWVWMartin announces an upcoming free 21-day "Rapid Fat Loss Challenge" to help participants lose 5 pounds of fat. He addresses the misconception that cutting carbs is necessary for fat loss, explaining that not all carbs are equal and drastically reducing carbs is unsustainable long-term. Martin advocates against extreme diets like carnivore or keto, arguing they restrict carbs too much and often lead to a cycle of weight loss and regain00:00:01 - Announcing a Free 21-Day Fat Loss Challenge00:01:53 - Debunking the Carb-Cutting Myth for Fat Loss00:04:30 - Calories: The Key to Fat Loss and Gain00:07:49 - Balancing Carnivore and Carbs for Sustainable Health00:09:49 - Carbohydrates and Fat Loss: Finding the Right Balance00:14:42 - Combining Carbs, Protein, and Fibre00:16:26 - Prioritise Protein and Vegetables for Satiety00:17:45 - Prioritise Protein and Fibre for Metabolic Health00:18:56 - Hydrate Before Coffee for Energy Boost00:21:00 - Mindful Eating: The 15% Calorie Trap00:22:46 - Mindful Eating Habits: A Simple Hack00:25:15 - Carb Cycling: A Balanced ApproachConnect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFPro