Shows
THE BODCAST - KENYADNA TESTING, ALZHEIMER,S AND BLOOD GLUCOSE, EMS, TESTOSTERONE AND FATHERHOOD.Welcome to the final episode of Season 10.
In this episode we cover a variety of topics!
- Blood glucose and links to Alzheimer’s and other diseases.
- Should you check your blood glucose & pressure at home?
- The importance of choosing a goal with your training & nutrition.
- Our current training programmes and updates.
- The right way to utilise EMS training.
- The impact of fatherhood on testosterone.
We really hope you have enjoyed this season and found it useful. We look forward to being back when Clea has had her baby and Andy his knee replacement.2023-10-101h 09THE BODCAST - KENYANAPS, HUSTLE CULTURE, HOBBIES PERINEAL MASSAGE & AN UPDATE ON ANDY'S KNEE.Welcome to episode 10 of Season 11.
In this episode we have a general catch and cover some interesting topics! We talk about the importance of sleep and whether or not naps are useful.
We discuss the downside of today’s hustle culture and the importance of having hobbies (yes, even outside the gym). Andy gives us the latest update on his knee replacement.
Clea take us through her appointment with her Pelvic Floor Physio and why she’s doing perineal massage.
We hope you find this useful.2023-09-271h 11THE BODCAST - KENYAA DISCUSSION ON PREGNANCY AND GOOD PARENTING.Welcome to episode 7 of Season 10.
In this episode we have more of a philosophical chat about pregnancy and parenting! With some fitness advice thrown in of course.
Clea talks about her how pregnancy is going- home birthing, training, nutrition, pregnancy tests and more. Then we all talk about birth plans and more about different types of birth.
The conversation then turns to parenting; how we were brought up, different types of parenting and challenges that Andy is currently facing as single dad to a daughter.
We hope you enjoy our conversation and find some useful bits of advice and wisdom.2023-08-0857 minTHE BODCAST - KENYACATCH UP: ANDY'S MRI RESULTS, TRAINING AND MOTIVATION FOR SURGERY AND MORE!Welcome to episode 4 of Season 10.
In this episode we discuss Andy’s MRI results for his knees.
He will most probably be getting one full replacement knee and a partial one. He talks us through this process and recovery timelines.
We talk about the importance of good nutrition and training to help with the recovery post-surgery. We give some specific tips.
We also compare surgery to giving birth and how the same applies, good nutrition, resistance, and cardio training help so much with recovery.
As always, we emphasize the importance of being proactive with your training, physiotherapy etc for longevity an...2023-06-2556 minTHE BODCAST - KENYAHOW TO GAIN INSIGHT INTO YOUR HEALTH AT HOME USING A GLUCOMETER, BP MONITOR & THERMOMETER.Welcome to episode 1 of Season 10.
In this episode we discuss how you can effectively and within reasonable costs, track your health at home.
We begin by having a chat about Clea’s pregnancy and NIPT (non- invasive pre-natal testing). This screens the foetus for any genetic abnormalities. This is an interesting discussion as it brings up difficult conversations you might have to have with your partner should the foetus come up with some kind of genetic abnormality.
We then get into the main episode where we talk about using a blood pressure monitor, glucometer, and a humble thermometer to get a...2023-05-221h 00THE BODCAST - KENYATRAINING, NUTRTITION AND MINDSET DURING TRIMESTER 1 AND A GENERAL CATCH UP.Welcome to episode 10.
In this episode we have a general catch up, but with a focus on pregnancy.
Clea is currently 10 weeks pregnant and shares her experience so far including how she is dealing with her Hashimoto’s thyroiditis. She shares her training, nutrition, supplements, and mindset.
We all discuss the important of resistance training and cardio during pregnancy.
What modifications to make to training in Trimester 1.
The benefits of working with a team- doula, pelvic floor physio etc.
The gents give their perspective and story on pregnancy.
We also discuss Andy and Leon’s current training and nutrition.
We hope...2023-04-151h 06
The Three Questions with Andy RichterClea DuVallClea DuVall (Veep, Poker Face) joins Andy Richter to discuss her on-set "film school" experience, her heart-warming friendship with Natasha Lyonne, the struggle of directing yourself, the new season of her animated show “House Broken,” and much more.
2023-03-1455 min
THE BODCAST - KENYASTEROID USE AND ABUSE AND THE DIFFERENCE BETWEEN USE AND ABUSE.Welcome to episode 8.
Disclaimer:
The information provided in this podcast is for educational and informational purposes only. We are not medical professionals or experts on steroid usage, and we do not condone or advise the use of anabolic steroids or other performance-enhancing drugs. Our goal is to provide accurate and unbiased information about the risks and benefits of steroid use and abuse. It is important to consult with a qualified healthcare professional before considering the use of any performance-enhancing substance. By listening to this podcast, you acknowledge that you are responsible for your own health and safety, and you agree...2023-03-031h 00THE BODCAST - KENYAWhat is a doula? An interview with Mhairi BoormanWelcome to episode 4.
In this episode we are delighted to have Mhairi Boorman, a doula based in Nairobi, Kenya. In our conversation we first of all find out what exactly a doula is, how she became one and why.
Mhairi takes us through the types of doulas and their various roles pre-natal, during birth and post-
natal.
She discusses the importance of having a birth plan and being an advocate for yourself during pregnancy and birth (and how a doula can be an invaluable person for this). We talk about the different hospitals and physicians here in Nairobi and how...2022-12-231h 02
THE BODCAST - KENYAWhy you shouldn't neglect cardio, TRT, managing blood glucose as a vegetarian & more.Welcome to the first episode of Season 9!
Here we have a general catch up and discuss:
How Andy is setting up his calorie deficit- nutrition, training & cardio.
How Leon is struggling with motivation/ goals and direction with his training.
How he is considering TRT and how we would all love to educate people about doing this the right way.
The importance of cardio and not just in a fat loss phase.
How to manage your blood glucose as a vegetarian (and generally eating higher carbs).
We hope you enjoy this first episode and find some useful takeaways.2022-11-1158 min
Salt & SpineAndy Baraghani on becoming the cook he wants all of us to beHey there, We’re back with a very special episode for you: Today’s episode was the first we’ve been able to record in-person in 899 days! We met Bay-Area native Andy Baraghani at The Civic Kitchen (our studio home in San Francisco) to hear about his first cookbook, The Cook You Want To Be. We’d almost forgotten how magical in-person interviews are. While we’re grateful to have been able to bring you great conversations, recorded remotely, during the pandemic, there’s something special about how the conversation flows naturally, how an author’s personality...2022-07-0751 minTHE BODCAST - KENYAMALE HORMONE HEALTHWelcome to Season 7 episode 5.
This episode is all about male hormonal health.
We have talked a lot on the podcast about female hormone health, so we thought it was time to address male hormone health.
In this episode you will learn about the importance not just of the main male hormone testosterone, but of cortisol and insulin too. How lifestyle plays a huge role in hormone health and how to go about optimising it.
You will learn what happens when testosterone is low and some of the reasons why it becomes low.
You will learn the signs & symptoms of low...2022-03-1352 minTHE BODCAST - KENYAHOW NOT TO DIET A FEMALE.Welcome to Season 7 episode 4.
This episode is all about how not to diet a female.
Over the years all of us have been sent terrible meal plans clients have been given and often worked to help those clients recover their health.
Recently Andy took on such a client who had been given a 700 calorie diet in preparation for a bodybuilding competition. In addition to eating only 700 calories, she was also doing 2 hours of cardio a day.
We use this example to show you the implications to your health from under eating, over training and generally putting your body under so...2022-02-2757 min
THE BODCAST - KENYAANDY'S EXPERIENCE COMPETING AT THE ARNOLD CLASSIC UKWelcome to Episode 8 of the Bodcast.
In this episode we hear all about Andy’s experience competing at the first Arnold Classic competition in the UK.
Have a listen to hear about:
The trials of travelling to the UK- Kenya had just come off the red list!
His peak week.
The competition itself.
Andy’s placing and what’s next.
Preparing and competing in a bodybuilding competition takes a next level mindset and we are so proud of Andy!2021-10-1759 minTHE BODCAST - KENYADIGESTION, ENERYG BALANCE & THE DANGER OF DIURETICS.Welcome to the second episode of Season 6.
In this episode we take a deeper look into digestion and why it is so important.
We look at the complex biopsychosocial factors that affect digestion from genetics, to hormones, to our environment (both social & physical) to cultural.
Our body works as an intricate and holistic system in which digestion is key- there is a reason our GI tract is called our second brain.
From here we get into energy balance, what it is and what affects it (digestion is key here).
We go through the fundamentals of CICO (calories in vs calories...2021-08-221h 15THE BODCAST - KENYABOTOX, STEROIDS, SUPPLEMENTS & WHO REALLY BENEFITS FROM THEM.Welcome to the first episode of Season 6.
We have a general catch up and find out how Andy’s prep is going, Leon’s maintenance and Clea’s cut.
The conversation turns to anti-ageing, Botox, fillers and the growing use of steroids amongst the younger population.
We go into detail on who really benefits from supplements and the importance of getting the basics right first.
We talk about Beta- alanine and pre-workouts.
We hope you enjoy this episode and are ready for another awesome Season.2021-08-151h 11THE BODCAST - KENYAREFEEDS, DIET BREAKS, METABOLIC CONDITIONING & HOW TO TRACK MACROS FLEXIBLY.Welcome to the final episode of Season 5!
In this grand finale we have a general catch up and get into detail on some topics.
We discuss:
Andy’s prep update and when and how to incorporate refeeds and diet breaks.
Leon’s new training programme- why is he doing metabolic conditioning?
Clea’s fat loss phase 2 update and the importance of not always dieting.
We also re-iterate the importance of spending more time OUT of a deficit than in one.
How to track calories and macros in a flexible way.
And as always, we discuss how important mastering the BASICS are.
W...2021-07-2553 min
THE BODCAST - KENYATHE PROTEIN EPISODEWelcome to the Protein episode.
Considering that the word protein comes from the Greek word ‘protos’ which means first or most important, that should already be showing you how important protein is.
Of all the macronutrients, we find clients struggle the most with getting in enough protein. Yet it is the KEY macronutrient for repair, recovery, and adaption not just for people into fitness, but for everyone.
In this episode we discuss:
What does our body use protein for?
The types of amino acids: essential and non-essential.
A look into their digestion and metabolism.
The recommended amount of protein to eat...2021-07-1846 minTHE BODCAST - KENYATHE FAT EPISODE.Everything you wanted to know (or did not even know you wanted to know) about FATS!
Over the past few decades fats have been demonized as BAD for you, causing all sorts of heart and other chronic diseases, not to mention making you fat.
In this episode we really want to help you understand fats and how IMPORTANT they are.
We discuss :
The role of fats in our body.
The basic structure of fats.
The types of fats: saturated and unsaturated.
Are saturated fats that bad for you?
The role of cholesterol in our body.
How our body uses fat...2021-07-1159 minTHE BODCAST - KENYATHE CARBOHYDRATE EPISODEWelcome to the carbohydrate episode!
Today we discuss all things carbs:
What they are.
Why they are important.
How the body uses them.
Carbs vs Fats for fuel.
Do carbs make you fat?
Carbs for performance and aesthetics.
We hope by understanding the basics about carbs you can see how important they are and how to apply them to your life and goals.2021-07-0458 min
The Next Reel Film PodcastIdentity • The Next Reel"As I was going up the stair,I met a man who wasn’t there.He wasn’t there again today.I wish, I wish he’d go away.”Identity was James Mangold’s first opportunity to direct a film based on a script he didn’t write. The screenplay, written by Michael Cooney, was inspired by Agatha Christie’s “And Then There Were None,” but adds some twists to the story that take it in a new direction. Mangold was immediately attracted to the material because he relished the opportunity to tell what is es...2021-07-011h 05THE BODCAST - KENYATHE SEXUALISATION OF FITNESS, THE CURSE OF CHRONIC DIETING & MORE.In this episode we have some great fitness banter!
If you want to get right into the chat, then skip ahead to minute 10 (we are talking about the East African Safari Rally till then).
We cover:
The sexualisation of fitness.
Chronic dieting and how hard mentally it is to overcome.
How to train your core and abs effectively.
Sensation vs stimulation of certain exercises; why we don't use booty bands!
We hope you enjoy this episode!2021-06-271h 06THE BODCAST - KENYAGUT HEALTH PART 2 AND INTUITIVE EATING WITH DR GABRIELLE FUNDAROWe were absolutely delighted to have Dr. Gabrielle Fundaro back on the Bodcast to talk more about gut health and intuitive eating. Joining us we also had Registered Dietician Ashley Kibutha who added her expert questions and insights.
In Part 2 of gut health Dr. Fundaro takes us deeper into the gut microbiome and we discuss:
Gut health and immunity.
The effects of Covid-19 on the gut microbiome.
Gut health and the brain/ mental health.
The effects of medicinal drugs on the microbiome.
What foods are really probiotics? Some good myth busting here- looking at you Kombucha!
What is intuitive eating?
...2021-06-201h 02THE BODCAST - KENYAUNLOCK THE SCIENCE OF SLEEP WITH DR DEANIn this episode we are joined by the esteemed Dr Dean St Mart to unlock the science of sleep.
Dr Dean is a competitive bodybuilder, holder of seriously impressive qualifications in organic chemistry and is passionate about applying functional medicine to improve the health of athletes. He is well known in the fitness industry as a pharmacologist and has his own supplement line.
Dr Dean takes us into the biochemistry of sleep and whilst it does get a bit sciencey it is absolutely fascinating.
He talks about the circadian rhythm and the stages of sleep and what causes them.
Why...2021-06-131h 09THE BODCAST - KENYACARDIO OR CARDI-NO? ALL ABOUT CARDIO.Welcome to another episode of the Bodcast.
Today we delve into the topic of CARDIO.
What is cardio?
Why is it beneficial?
We go into some of the science of the three energy systems our body uses.
Understanding the basic of these systems help you understand the different types of cardio and why you would do them.
Which takes us into the different types of cardio and how you would use them for your goals!
We then look at how cardio is often mis-used either by over doing it or doing the wrong type for your goals or not doing...2021-06-061h 05THE BODCAST - KENYAFEMALE HEALTH, HORMONES AND FAT LOSS WITH TARRYN NETTLES.In this Episode we have the fabulous Tarryn Nettles who is an online coach specialising in female health, hormones and fat loss.
Women are not small men; we have a lot of complex hormonal interactions going on. Added to that we have an exceptionally long history of diet culture, all of which can make sustainable fat loss very tricky to navigate.
Tarryn takes a holistic approach to training women which we all resonate with! One has to look beyond just fitness, taking into account lifestyle, stressors, menstrual cycle information, dieting history and more.
In this episode Tarryn takes us through...2021-05-301h 21
THE BODCAST - KENYABACK TO BASICS! FAT LOSS TIPS, SHOULD WOMEN BULK AND MORE.Welcome to another episode of the Bodcast!
With warmer weather around the corner in the northern hemisphere, this time of year sees a lot of extreme diets and training for summer body goals.
To help guide you through this we wanted to take this episode back to the basics!
We go through the basics in both training and nutrition.
How to set yourself up for sustainable fat loss.
How to train for fat loss.
Should women bulk?
The importance of sleep and recovery.
And a whole lot more.
So get comfortable and join us in another information packed episode.2021-05-231h 14THE BODCAST - KENYAWHAT IS FELDENKRAIS? WITH MOYRA EARNSHAWToday on the Bodcast we have Feldenkrais practitioner Moyra Earnshaw.
Moyra is Clea's mum and she grew up in Kenya and has always been interested in some form of awareness through movement.
She spent four years in Vienna learning to be a Feldenkrais practitioner.
Feldenkrais is an incredible method and Moyra takes us through its history, what it actually is and how does it apply to YOU.
Sound intriguing?
It really is.
We hope you enjoy this episode as much as we enjoyed talking with Moyra.
If you want to find out more about Feldenkrais or have a session with...2021-05-161h 01THE BODCAST - KENYASUPPLEMENTS, THE IMPORTANCE OF AN OFF SEASON, DEALING WITH INJURIES & WHY THE BASICS MATTERWelcome to SEASON 5 of the Bodcast!
We kick start this season with a catch- up episode.
We cover:
Our current training and nutrition.
Our favourite supplements and why.
Dealing with injuries.
The importance of an off season or maintenance phase.
Why the basics are essential.
We hope you enjoy!2021-05-091h 03THE BODCAST - KENYATRAINING AND NUTRITION DURING RAMADANIn this final episode of Season 4 we talk all about training and nutrition during Ramadan.
Have a listen to find out:
Whether you should cut/bulk/maintain.
How best to break your fast nutrition wise.
How to hydrate.
How much protein to consume and when.
When is the best time to train.
Should you even train.
The importance of your goals.
The importance of planning and preparing.
We really hope you find this episode useful.2021-04-101h 00THE BODCAST - KENYATRAINING & NUTRITION CASE STUDIESIn this episode we go through two real case studies.
Two ladies sent in their nutrition and training history and current goals.
We go through in detail and give advice on how we would each coach them for their training and nutrition.
We hope you find this useful and can apply some of the training and nutrition advice to your goals.2021-04-041h 03THE BODCAST - KENYADO YOU NEED TO TRAIN AND EAT LIKE A BODYBUILDER TO REACH YOUR GOALS? A GENERAL CATCH UP & MORE!In this episode we have a general catch up.
Find out about:
Andy's mini cut.
Leon's deficit.
Clea's reverse diet.
Our current training and splits.
We go into whether you need to train and eat like a bodybuilder to get to your goals.
And if you do then are you ready to make certain sacrifices?2021-03-2850 minTHE BODCAST - KENYAINTERVIEW WITH IFBB PRO EDDIE ABBEWIn this episode we have another wonderful guest!
A man who was born in Ghana, then went to Starehe Boy’s school in Kenya and now lives in the UK.
Who went from lifting concrete weights in Nairobi to competing against bodybuilding legends like Kai Greene, Phil Heath and Ronnie Coleman.
This man is Eddie Abbew.
IFFP Pro, family man, gym owner and qualified nurse.
Eddie takes us through growing up in Kenya, what got him into bodybuilding, his bodybuilding career, his views on bodybuilding now and the life he has built for himself and being a gym owner.
We si...2021-03-211h 23THE BODCAST - KENYAGENETIC COUNSELLING WITH KATHERINE HOLZERIn this episode we are joined by a very interesting guest, Katherine Holzer who is a Genetic Counsellor in the States.
So first things first we find out what exactly Genetic Counselling is and why Katherine chose this fascinating field.
She takes us through common genetic conditions that are tested and why genetic counselling is so beneficial.
The different types of genetic tests from at home ones to those done in the lab and the pros and cons of each.
We discuss price ranges and testing times.
If DNA testing for food allergies/ intolerances or to prescribe a certain diet...2021-03-1450 minTHE BODCAST - KENYAFOOD INTOLERANCES & ALLERGIES, IBS AND FODMAPS WITH REGISTERED DIETICIAN ASHLEY KIBUTHAOur favourite Registered Dietician, Ashley Kibutha is back on the Bodcast!
In this episode we talk all about:
Food intolerances and allergies.
What they are and how to go about identifying and resolving them.
What tests for intolerances and allergies are out there and which ones are the best.
Gas and bloating- what is normal and what is not.
What is IBS and how to go about identifying and resolving it.
What are FODMAPS and how to use them.
This is such a great episode as in the world today there is a massive rise in food allergies and intolerances...2021-02-281h 11THE BODCAST - KENYAINTERVIEW WITH IFBB PRO SAMSON DAUDAJoining us on the Bodcast today is the Nigerian Lion, Samson Dauda.
Samson is an IFBB pro bodybuilder who is renowned for his posing, talent and dedication, not to mention his incredible physique!
Samson takes us through his story, from being born in Nigeria, to moving to the UK, being a Rugby player to becoming an IFBB pro.
His dedication and mindset were severely tested last year trying to compete during the height of Covid and losing his job. The way he overcame the most daunting of set backs is testament to his love of bodybuilding and strength of will.
...2021-02-211h 07THE BODCAST - KENYAINTERVIEW WITH WINNIE OKOTHWelcome to a new episode of the Bodcast!
Joining us is the incredible Winnie Okoth.
Winnie is a Kenyan Olympic Weightlifter and coach, CrossFit athlete and coach and was crowned Kenya’s fittest woman in 2017.
Winnie is not only passionate about her sport, but training and empowering others on their fitness journey .
Have a listen to find out how Winnie got into weightlifting and crossfit.
Her competition experiences - find out how much she can snatch, clean and jerk!
Her training and nutrition .
The challenges she has faced and continues to face.
What the future holds for her.
She is tr...2021-02-1441 minTHE BODCAST - KENYACLIENT CASE STUDIES: 4 DIFFERENT CLIENTSIn this episode we go through some hypothetical client case studies and how we would coach them.
We take four clients:
The teenage hard gainer who wants to get huge on a budget.
The chronic / yo yo dieter and cardio queen who wants get off the hamster wheel of low calories and cardio.
The 40 year old meathead who wants to get in the best shape of his life.
The postmenopausal woman who wants to lose fat.
We go through each 'client' and discuss how we would coach them through training, nutrition and mindset.
Maybe you will relate to some aspects...2021-01-3148 minTHE BODCAST - KENYAOUR CURRENT TRAINING AND NUTRITION: CATCH-UP AND Q&AWE ARE BACK!
Tune in to catch up with Andy, Leon and myself.
Find out about Andy’s competition plans, Leon’s new coach and what my next goals are .
We also talk about:
The difference between achieving body composition goals as a bodybuilder and as a general population individual.
Why body fat % isn’t that important .
Our problem with the term “functional training.”
And more !2021-01-241h 20
THE BODCAST - KENYAINTERVIEW WITH ONE OF KENYA'S FASTEST MAN, WALTER 'DONNA' MICHUKI MOENGAIn Episode 2 we interview one of Kenya's fastest men, the 100m National Champion, Walter Michuki Moenga!
Walter takes us through his extraordinary story of how he got into sprinting and trust us, it should be made into a movie!
He takes us through his training and nutrition, his accomplishments and the challenges he faced and continues to face as an athlete in Kenya.
His story is truly inspiring and Kenya is lucky to have such a great athlete.
If you want to watch the incredible relay race it will be on our youtube page. Keep up to date with Walter...2020-12-201h 04THE BODCAST - KENYAINTERVIEW WITHKENYAN CROSS-FIT ATHLETE AND COACH SHEENA MILLERWelcome to the first Episode of Season 4!
In this series we will begin by interviewing some of Kenya's top athletes.
To kickstart the season we are honoured to be joined by one of Kenya's top Crossfit athletes, Sheena Miller.
Sheena's story is incredibly inspiring; in 2017 she fell in love with Crossfit and by 2019 she was representing Kenya the Crossfit Games.
Sheena takes us through her fitness journey, how she got into Crossfit, training for the Games, starting up her own Box and the subsequent challenges including Covid 19 and what the future holds for her.
Sheena shows us that Crossfit can...2020-12-1359 min
WOW ReportCovid Vaccine! Mariah Carey! Mario Lopez and KFC! The WOW Report for Radio AndyThey're talkin' Midsommar (finally), Clea DuVall's Happiest Season, and much much more!2020-12-1148 minTHE BODCAST - KENYAEND OF SEASON 3 ROUNDUPIn this roundup of Season 3 we take you through the main points of all the episodes.
It has been a great season with some awesome local and International guest covering topics from lifestyle diseases to competition prep; from the gut microbiome to the menstrual cycle.
We hope you have enjoyed Season 3!
Looking forward to Season 4.2020-11-151h 00THE BODCAST - KENYAMINI CUTS, DIET BREAKS, BULKING, TRAINING PROGRAMMES & MORE!In this Episode we have a more general chat covering:
Our current Nutrition & Training strategies.
Andy is bulking.
Leon is doing a mini-cut.
Clea is on a diet break from her deficit.
We are all doing very different things nutritionally so we though this was a perfect time to go into more details on the how's and why's of our choices and why they work for our goals.
We then talk about how to train around minor injuries and niggles.
Then go into the pros and cons of TRT (testosterone replacement therapy).
Then finally we talk about vegetarian and vegan...2020-11-071h 08THE BODCAST - KENYATHE MENSTRUAL CYCLE WITH VICTORIA FELKAROn this episode of the Bodcast we are honoured to be joined by Victoria Felkar to discuss the menstrual cycle.
Victoria is an amazing educator and researcher, working across a multitude of fields from kinesiology to sport medicine and the humanities. She is currently working on her doctorate on Women’s health and female hormone manipulation within sport medicine.
Whilst we are in the 21st Century, it is mind blowing how little we still know about the menstrual cycle and that in many places it is a taboo topic. We have wanted to have a professional to discuss this topic fo...2020-10-301h 15THE BODCAST - KENYAHOW TO BUILD MUSCLEIn this episode we take a dive down the rabbit hole of building muscle! We have a quick catch up, but if you want to get straight into business, skip ahead to minute 12.
We cover:
The mechanisms of hypertrophy.
Progressive overload, periodisation and programming.
What macro, meso and microcycles are.
Nutrition and supplementation for hypertrophy.
Rest and recovery for hypertrophy.
We then answer some of the listener's questions:
1. Are you able to strength train and be on a fat loss programme?
2. Many reps with a moderate weight or few reps with a heavy weight?
3. Top exercises for hypertrophy.
4. Is it...2020-10-171h 20THE BODCAST - KENYAGUT HEALTH WITH DR.GABRIELLE FUNDAROIn this episode we are joined by Dr. Gabrielle Fundaro to discuss 'Gut Health' and the gut microbiome.
We have been looking forward to having Gabrielle on the podcast for weeks! If you look Dr. Gabrielle up you will soon discover her impressive list of education, credentials and experience. From a PhD to powerlifting, bodybuilding, nature and dog lover.
Her taking the time from her busy schedule to talk with us on the Bodcast was so appreciated.
Gut Health has been a very trendy topic and there is so much mis-information, vague information, changing information and misconceptions out there.
Dr...2020-10-091h 20THE BODCAST - KENYACOMPETITION PREP AND BODYBUILDING WITH OLLIE CARSONIn this Episode we are joined again by online coach and mentor, Ollie Carson. This time we are discussing coaching for bodybuilding competitions.
We find out how Ollie got into competition coaching and why.
We talk about the importance of having a coach for competition prep.
What the differences are between coaching a general population client and a bodybuilding client.
The considerations when one is coaching a female athlete.
What makes a good competition coach and what to look out for.
So if you are thinking of competing and are not sure what to look out for in a good...2020-10-031h 09THE BODCAST - KENYAMID-SEASON Q&AIn this episode we answer questions from listeners in a mid- season Q&A.
1. Should you track sauces, condiments, spices etc and if so how?
2. Has your coaching changed in the past two years?
3. How to find a good coach/ mentor?
4. 5 tips for beginner lifters.
5. 5 pieces of equipment that we would recommend for your home gym.
6. What weird comments do you get on IG when people meet you for the first time?
We hope you find these answers useful!
We will link Simon from Pain and Gain Equipment should you be looking for quality home gym equipment2020-09-261h 08THE BODCAST - KENYALIFESTYLE DISEASES & THEIR MANAGEMENT WITH DR.SIMON MBIRUA & ASHLEY KIBUTHAIn this episode we are joined by two of our favourite repeat Bodcasters, Dr. Simon Mbirua and Registered Dietician, Ashley Kibutha.
We wanted the perspectives of professionals in the medical and nutritional fields to discuss Lifestyle diseases, with a focus on the situation in Kenya.
We take you through:
What exactly lifestyle diseases are.
Their history and prevalence.
How to prevent/ manage them through nutrition and fitness.
How Covid 19 has impacted them.
It is an information packed episode and brings together ideas from many different fields.
We hope you enjoy it!2020-09-191h 15THE BODCAST - KENYABODY IMAGE & SOCIAL MEDIAIn this episode we are joined by popular Kenyan DJ, Amar Bhatt and PT, Online coach and bikini competitor Morag Campbell.
We are discussing the fascinating and relevant topic which is that of social media and body image.
With the rise of social media and the 24/7 bombardment of lean and muscled bodies on our favourite fitness accounts, we explore the effect this has on our body image.
There are many heated debates on the media about the inclusion of plus size bodies and varied body shapes, especially for women, in the fitness industry. We dive into this and raise the...2020-09-111h 01THE BODCAST - KENYAINSPIRING INTERVIEW & CONVERSATION WITH KAMAL ELGARGNI, THE LIBYAN LION - 212 OLYMPIA CHAMPIONIn this episode we have a very special guest- Kamal Elgargni!
Kamal is the current reigning 212 Olympia champion. Born in Libya and now living in the UK, his journey to champion has been an unusual one with challenges at every turn.
We were so happy when Kamal agreed to come onto our podcast, as we feel his story is so relevant to any athlete in a developing nation, struggling to pursue their dreams.
Kamal takes us through his story from how he got into bodybuilding, to leaving his family in Libya, moving to the UK and his incredible journey to...2020-09-041h 00THE BODCAST - KENYATALKING FASCIA, MOBILITY AND FLEXIBILITY WITH OLIVIA ROBERTSONIn this episode we are joined by our good friend Olivia Robertson to discuss fascia, mobility and flexibility.
Olivia is a Personal Trainer, Nutritionist, Mindset Specialist and Licensed Massage Therapist who migrates between Kenya and the USA.
We start by getting into the fascinating topic of fascia!
Olivia takes us through what it is, the various methods and people who have influenced her training about fascia, why it's important and our growing awareness of all the incredible things it does.
Once we know a bit more about fascia it takes us into the topic of mobility and flexibility. Olivia tells...2020-08-291h 30THE BODCAST - KENYAINTRODUCTION TO SEASON 3 - FITNESS INDUSTRY FLAWS, FAT LOSS, BREASTFEEDING AND MOREThe Bodcast Season 3 is back!
In this first episode we have a general chat and catch up, finishing with a Q&A at the end.
We get into some flaws of the fitness industry, whereby products being sold, sell better when marketed by a ripped and shredded individual.
We always urge people to choose their coaches and programmes wisely, not just based off looks.
The same goes for 4,8,12 week transformations.
Please don't assume that in 12 weeks you are necessarily going to get lean and shredded; in reality it can take people 12 months to achieve their goals.
We then answer some...2020-08-2257 minTHE BODCAST - KENYAEXPLORING MENTAL HEALTH AND FITNESS WITH CHARTERED PSYCHOLOGIST JESS BRAINCHIn this final episode of Season 2 we talk to Chartered Psychologist Jess Brainch.
Mental Health is becoming a much talked about topic which is fantastic.
We wanted to explore mental health and fitness; not just the more obvious benefits of exercise to mental health, but the effects of injury and other health conditions on mental health.
Jess takes us through her journey to becoming a Psychologist and the work she does now.
We feel the work Jess does is so important and really fits our philosophy of a holistic approach to health and fitness whereby different healthcare professionals all work...2020-08-021h 07THE BODCAST - KENYAPOST LOCK-DOWN TRAINING AND NUTRITIONAs gyms start to open across the world we though it would be a great time to discuss the return to exercise.
We give our opinions and advice on getting back into the gym, pitfalls to avoid in both your training and nutrition.
We then answer some of your questions about returning to exercise:
1. Are DOMs good indicators of successful training?
2. How is protein distributed to the muscles? Does the most trained muscle get the most protein or how does it work?
3. Post partum exercise; safe exercises for Diastasis Recti and pelvic girdle pain.
4. What is meant by RPE?
5. Why...2020-07-251h 15THE BODCAST - KENYATHE IMPORTANCE OF PHYSICAL ACTIVITY FOR KIDS WITH MIKE WEEKSIn this Episode we are joined by Mike Weeks to discuss the importance of physical activity for kids.
Mike is the founder of Gymrun in the UK. He is passionate about improving the physical health, literacy and well-being of kids in schools.
Mike introduces himself and tells us how he became so passionate about kids and fitness and what Gymrun is all about. Mike's approach to physical activity is very inclusive and kids are encouraged to better themselves rather than compete with others.
We discuss in depth the importance of the school, teachers and parents being onboard about promoting and...2020-07-181h 07THE BODCAST - KENYAQ&A PT 2In this episode we answer all your questions.
1. Would you consider being a mentor to fitness enthusiasts and personal trainers?
2. Does metabolic age matter when it comes to bodybuliding?
3. How long does it take for Winstrol to leave your body after a cycle?
4.The importance of cheat days. I always end up bloated and with a bad stomach after a cheat meal. Thinking of doing away with them altogether.
5. Can you build muscle at higher body fat %- say 25%?
6. What's your take on BCAAs?
7. Since I am doing home workouts and they aren't as intense as my gym workouts, shall...2020-07-111h 14THE BODCAST - KENYAMID SEASON Q&AIn this Episode we answer all your questions that you have on the previous episodes!
1) I am feeling fatigued, should I rest or deload? I am scared to take a break in case I lose my gains.
2) I've noticed you get in your steps by walking- can I do the same by running?
3) Can you maintain muscle on a calorie deficit?
4) What is the most effective way of growing legs?
5) How much rest should one take between sets in strength training?
6) Does pain the next day after workouts mean the workout was effective?
7) What exercise should I do to increase...2020-06-281h 11THE BODCAST - KENYAAN ANABOLIC DISCUSSION: A SHORT DISCUSSION ON PERFORMANCE ENHANCEMENT DRUGS IN SPORTS & BODYBUILDINGDISCLAIMER: We are not promoting the use of Anabolics or any other performance enhancing drugs. Neither are we Doctors, Endocrinologists or specialists. This episode is purely general knowledge and for your entertainment.
With that said- this episode takes us into an introduction of Anabolics.
What they are, what they do, who takes them and why, the pros and cons and some common sense advice to anyone taking them, or thinking about taking them.
We feel this topic is very hush hush here in Kenya and needs to be talked about.
Taking Anabolics is a very personal choice and we hope...2020-06-201h 03THE BODCAST - KENYATHE SCIENCE BEHIND SLEEP & PERFORMANCEIn this Episode we delve deeper into recovery and the importance of sleep. We have touched on the topic of recovery in earlier episodes, but now we get into the science of sleep and stress.
We take you into the world of circadian rhythms and what happens when the circadian clock is out of sync.
We go into detail why sleep is so important and what happens when you don't get enough sleep.
In terms of training and achieving goals we discuss how the one thing that could be letting you down is your recovery!
Stress is so interlinked with...2020-06-121h 01THE BODCAST - KENYAPELVIC HEALTH WITH SPECIALIST SARAH LOUISE PEACOCKIn this episode we are joined by Pelvic Health Specialist, Sarah Louise Peacock.
We all feel that Pelvic Health is a subject that is not talked about enough; it is either ignored, considered embarrassing or even taboo.
Yet the Pelvic floor is something we all have and particularly for women, prone to dysfunction.
Sarah takes us through what the Pelvic Floor actually is and why it is so important. We learn about the common types of dysfunction and how they are very common with many women living with them and thinking that it is normal.
We then discuss what a...2020-06-061h 01THE BODCAST - KENYAKENYAN BODYBUILDING STORIESNB: We do apologise for the sound quality; we would have loved to have had everyone in the same room! However due to Covid that was not possible. We hope you don't mind the odd matatu, chicken call and zoom glitch!
In this episode we are joined by some of Kenya’s top bodybuilders.
We welcome Iron Shaffi, Sheetal Kotak, Mikhala Barasa and Joseph Oyatta.
We wanted men and women representing each category in bodybuilding to tell us their story.
We find out how and why they got into bodybuilding , where they’ve competed, their future plans and the challenges they...2020-05-301h 11THE BODCAST - KENYABODYBUILDINGIn this Episode we take you on bodybuilding journey!
Whether you are a bodybuilding fan or know nothing about it, you will enjoy this episode.
We start with the history of bodybuilding and where it is at today.
We take you through the various federations and categories of bodybuilding globally and how competitions work.
Finally - do you have what it takes to become a bodybuilder?
Andy and Leon, who have both competed tell you exactly what it takes, the sacrifices, the hard work, the dieting to get you to the stage.2020-05-241h 14THE BODCAST - KENYAPROGRAMMING 101: BASIC KNOWLEDGE ON HOW TO PROGRAMMEToday's episode builds upon the knowledge of last week's discussion on hypertrophy. We really need to understand the principles behind hypertrophy to create an effective programme.
Programming is a skill, taking into account your goals, lifestyle, stresses, nutritional habits, exercise history etc. to create a programme that will be effective for YOU.
We go through basic programme designs from beginners to advanced, from full body to bro- splits and how to know which is right for you.2020-05-161h 14THE BODCAST - KENYAUNDERSTANDING HYPERTROPHYIn this episode we discuss the fundamentals of hypertrophy; what it actually is and how to achieve it. A big emphasis is on the importance of understanding these principles to apply to one's own training, programming and goals.
Andy takes us through hypertrophy on the cellular level; the biological processes that take place to grow muscle.
We then go into the main three mechanisms of hypertrophy:
Mechanical tension.
Metabolic stress.
Muscle damage.
We emphasise the importance of the first two.
Progressive overload is broken down and we talk about intensity and volume.
Throughout we stress the importance of RECOVERY and...2020-05-101h 16THE BODCAST - KENYATHE FUNDAMENTALS OF ENERGY BALANCEIn this first episode of Season 2, we discuss the fundamentals of Energy Balance and the importance of understanding them. We take you through evolutionary adaptations our body has gone through to understand how that ties in with Energy Balance today and why most diets fail.
The Energy Balance equation is basically Calories in VS Calories out (CICO). This explains weight gain, loss and maintenance and how our body strives always for homeostasis.
We go into detail what calories really are, what ATP is and fuel sources our body prefers, what metabolism actually means and how it is affected.
We discuss...2020-05-031h 17THE BODCAST - KENYASEASON 1 - ROUND UPA recap of what season 1 is all about, random training and nutrition chatter and what season 2 will be all about.2020-04-191h 17THE BODCAST - KENYATHE IMPORTANCE OF PHYSICAL THERAPY WITH PHYSIOTHERAPIST ALTAF MAPARAToday we are joined by Physical Therapist, Altaf Mapara.
We are passionate about building a network of healthcare professionals in Kenya and Physical Therapists should be part of everyone's health and fitness journey.
Altaf introduces himself, how he got into Physical Therapy, where he studied and where he works now.
We discuss what exactly Physical Therapy is.
When and why see a Physical Therapist.
How to find a good one and what to avoid!
Altaf talks about Physical Therapy in Kenya and what some of the challenges he faces are.
With many of the general public working out at home...2020-04-111h 20THE BODCAST - KENYAHEALTH, FITNESS & THE ENVIRONMENT WITH ENVIRONMENTAL & HUMAN RIGHTS LAWYER AMRITA NAULToday we are joined by Environmental and Human rights lawyer, Amrita Naul.
We discuss how health and fitness impact the environment both positively and negatively.
Through our lifestyle choices such as diet, what gyms we go to and what clothes we wear, we are directly or indirectly impacting the environment.
Amrita debunks how veganism is saving the environment and how we can make better food choices.
We talk about how gym owners can adopt more environmentally friendly choices and how the consumer can be more aware and respomsible of services they are buying.
Amrita explains the sustainability challenges she faced...2020-04-041h 03THE BODCAST - KENYAINTERVIEW W/ OLLIE CARSON & MORAG CAMPBELL - THE VALUE OF ONLINE COACHINGThis episode follows on from last week's where we discuss how the Corona pandemic is affecting the health and fitness industry.
Today we focus on how Personal Trainers and clients have adapted to the closure of gyms, with an emphasis on online training.
Joining us we have two very well respected and knowledgeable Personal trainers and online coaches from the UK, Ollie Carson and Morag Campbell.
They take us through the benefits of online training and how to transition from being a face to face PT to having more of an online presence.
We go through all the pros and...2020-03-2959 minTHE BODCAST - KENYACOVID-19 SPECIAL W/ REGISTERED DIETITIAN ASHLEY KIBUTHA AND DR. SIMON MBIRUAToday we are joined by Dr. Simon Mbirua and Registered Dietician Ashley Kibutha to discuss the current Cornona situation.
We firmly believe in sticking to our lanes when it comes to knowledge, which is why we wanted Simon and Ashley to give their professional opinions and knowledge.
Simon takes us through Covid- 19 from a medical perspective. He discusses its origin, symptoms, the current situation in Kenya and what to do if you think you have the virus.
Ashley then takes us through the nutrition perspective; how we can help support our immune system through nutrition. She debunks any myths on...2020-03-211h 15THE BODCAST - KENYASLEEP, STRESS & RECOVERYToday we talk about the importance of recovery, sleep and rest.
Many of us neglect the above three in life and on our fitness journeys.
Yet without adequate recovery and sleep and minimising stress, we are jeopardising our goals; be they muscle gain or fat loss.
We discuss recovery first and what that means to each of us.
Generally we emphasise taking enough rest days during your workout week and listening to your body as to when to take them. We also talk about how mental recovery is just as important as physical recovery.
To recover mentally we suggest meditation...2020-03-011h 13THE BODCAST - KENYANUTRITION WITH REGISTERED DIETITIAN ASHLEY KIBUTHAToday we are joined by Registered Dietician Ashley Kibutha.
Ashley is passionate about helping people understand nutrition, always providing scientific and evidence based answers. She promotes the enjoyment of food, eating all food groups within moderation and listening to our bodies.
There is so much confusing information out there about nutrition, so in this episode Ashley sets out to tackle many topics and demystify them!
We start with fad diets; from keto to paleo, juice cleanses to detoxes, breaking them down and providing science based arguments.
We talk about demonizing food groups and the negative effects of cutting out food...2020-02-221h 28THE BODCAST - KENYAEP 6: Q&A PT 2In this Episode we do part 2 of our Q&A.
We start with a quick catch up with each other then get into the questions.
1. What would you say is the best training split?
2. Best food or supplement for joints or to help with joint pain?
3. Working out during the first trimester- any tips?
4. Is it healthy to train every single day; like 2 hrs a day of lifting weights with 15 mins cardio?
5. My goal is to be lean. I am eating clean, but a lot of fruits. Will this affect my goals?
6. Andy- as a bodybuilder and with extensive knowledge...2020-02-141h 22THE BODCAST - KENYAEP 5: Q&AIn this Episode we do questions and answers.
We begin with a quick catch up with each other then we get into the Q&A.
1. What common mistakes do newbies and experienced lifters make?
2. Will vegans still be successful in the gym?
3. Strength VS. hypertrophy; what are the major differences between the two and what should newbies focus on first?
4. What are your views on Intermittent Fasting?
5. Does a calorie deficit have to be food or can it be training longer and harder?
6. Advice for someone at 47% body fat trying to bring it down with diet and training.
7. How can...2020-02-091h 15
THE BODCAST - KENYAFITNESS AND HEALTH CONVERSATION WITH DR. SIMON MBIRUAIn this Episode we have an informative conversation with Dr. Simon Mbirua about healthcare and fitness in Kenya. Simon is both a GP and a business owner of Pain and Gain supplements.
Simon introduces himself and tells us about his fitness and nutrition journey and how he became a GP. He discusses how he balanced studying to become a doctor with his passion for fitness.
We then get into the relationship of healthcare and fitness and what needs to change in medicine to be more inclusive of fitness and nutrition. Simon talks about the rise of lifestyle diseases like obesity...2020-02-021h 19
THE BODCAST - KENYANUTRITION 101In this episode we discuss the fundamentals of nutrition.
We cover calories, macro and micronutrients, tracking foods and the importance of educating ourselves on the nutrient profiles of different foods.
We talk about the principles of energy balance for weight loss, gain and maintenance.
Then we get into different types of diets; Keto, IF, Vegan etc. and how we don't believe in any particular diet. Rather it is more important to find what works for you and your goals and is sustainable.
At minute 59:04 we get into a Q&A.
We answer three questions.
1. If a skinny fat client came...2020-01-261h 19
THE BODCAST - KENYAFITNESS 101In this Episode we cover all the basic information you need to start out on your fitness journey and some common mistakes to avoid.
Firstly we have a quick catch-up with each other.
We discuss what diet and workout programmes we are currently doing and our goals for 2020.
We then talk about New Year's fitness resolutions/ goals; we talk about whether we like them or think they are useful.
Setting goals, especially SMART goals are discussed and the benefits of hiring a professional trainer or coach to get you started.
We break down basic programming and common mistakes to avoid.
...2020-01-151h 00THE BODCAST - KENYAINTRODUCTION TO THE BODCASTIn this episode we all introduce ourselves, giving our stories of how we got into the fitness industry.
Next we discuss our take on the current state of the health and fitness industry in Kenya.
We talk about what makes a good Personal Trainer and Gyms and how to go about finding both.
We briefly touched on making health and fitness into a sustainable lifestyle, especially coming into the New Year.2020-01-0343 min
Podcasting – The Mep Report – High Brow BirdsMep Report #32(Guests: Steve & Maureen Lubitz), The Bush/Gump Conspiracy, the Women of Catan, Andy Crashes a High School Dance, The Ethics of Dance-Rejection, Wherever Yugo I will Follow, Storey Brings the Hate, Andy’s Deaf Ear Explained, and a Wicked Good Sit In.
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2006-06-0100 minThe Mep Report – High Brow BirdsMep Report #32(Guests: Steve & Maureen Lubitz), The Bush/Gump Conspiracy, the Women of Catan, Andy Crashes a High School Dance, The Ethics of Dance-Rejection, Wherever Yugo I will Follow, Storey Brings the Hate, Andy’s Deaf Ear Explained, and a Wicked Good Sit In. Download Mep Report #32
The post Mep Report #32 appeared first on The Mep Report - High Brow Birds.2006-06-0100 minPodcasting – The Mep Report – High Brow BirdsMep Report #29Daniel Day Lewis Rides into the Night, Andy Alienates the Spat-Upon, and The Mep Report Exposes the Hypocrisy of Digg.com (with Andy for the Defense).
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2006-05-1100 minThe Mep Report – High Brow BirdsMep Report #29Daniel Day Lewis Rides into the Night, Andy Alienates the Spat-Upon, and The Mep Report Exposes the Hypocrisy of Digg.com (with Andy for the Defense). Download Mep Report #29
The post Mep Report #29 appeared first on The Mep Report - High Brow Birds.2006-05-1100 minThe Mep Report – High Brow BirdsMep Report #28How to be a Mep Guest Without Really Trying, A Call from the Wild, Andy Fails to Guess Storey’s New Job, Podvertising, Forrest Gump Guest Stars, Fun with Plagiarism, and Determinism vs. Free Will. Download Mep Report #23
The post Mep Report #28 appeared first on The Mep Report - High Brow Birds.2006-05-0400 minPodcasting – The Mep Report – High Brow BirdsMep Report #28How to be a Mep Guest Without Really Trying, A Call from the Wild, Andy Fails to Guess Storey’s New Job, Podvertising, Forrest Gump Guest Stars, Fun with Plagiarism, and Determinism vs. Free Will.
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2006-05-0400 minThe Mep Report – High Brow BirdsMep Report #26A Random Caller to Our New Phone Number, Andy Candy, Saving the World with Play-Doh, Passover Slaughter, Computers with Cupholders, the March of Dimes, and Russ Ruins Wesley Willis’ Reputation. Download Mep Report #26
The post Mep Report #26 appeared first on The Mep Report - High Brow Birds.2006-04-2000 minPodcasting – The Mep Report – High Brow BirdsMep Report #26A Random Caller to Our New Phone Number, Andy Candy, Saving the World with Play-Doh, Passover Slaughter, Computers with Cupholders, the March of Dimes, and Russ Ruins Wesley Willis’ Reputation.
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2006-04-2000 minThe Mep Report – High Brow BirdsMep Report #24The Wonderment of Video Fifa, Andy’s Blackberry Explodes, The Cinque Terre Porno Debacle, Gandhis vs. Klingons, Curse of the Supermen, and Clutchness Defined. Download Mep Report #24
The post Mep Report #24 appeared first on The Mep Report - High Brow Birds.2006-04-0600 minPodcasting – The Mep Report – High Brow BirdsMep Report #24The Wonderment of Video Fifa, Andy’s Blackberry Explodes, The Cinque Terre Porno Debacle, Gandhis vs. Klingons, Curse of the Supermen, and Clutchness Defined.
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2006-04-0600 minThe Mep Report – High Brow BirdsMep Report #22Pismo Beach, An Ocala Education, Self-Incrimination, The Sterroids that Ate Baseball, Why we Root, and Andy’s Hometown Sports Proposal. Download Mep Report #22
The post Mep Report #22 appeared first on The Mep Report - High Brow Birds.2006-03-2200 minPodcasting – The Mep Report – High Brow BirdsMep Report #22Pismo Beach, An Ocala Education, Self-Incrimination, The Sterroids that Ate Baseball, Why we Root, and Andy’s Hometown Sports Proposal.
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2006-03-2200 minThe Mep Report – High Brow BirdsMep Report #21The Large Gliding Raccoon that Doesn’t Rule the Universe, World Baseball Classic, Games People Play, Andy Witnesses a Vomiting, and Great Actors. Download Mep Report #22
The post Mep Report #21 appeared first on The Mep Report - High Brow Birds.2006-03-1500 minPodcasting – The Mep Report – High Brow BirdsMep Report #21The Large Gliding Raccoon that Doesn’t Rule the Universe, World Baseball Classic, Games People Play, Andy Witnesses a Vomiting, and Great Actors.
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2006-03-1500 minThe Mep Report – High Brow BirdsMep Report #20Fantasy Baseball Draft, Russ Goes on (Another) J-Date, Egos Gone Wild, Andy Prevents a Friend from Going to the Bathroom, Meta-Mep, and Analyzing Greg. Download Mep Report #20
The post Mep Report #20 appeared first on The Mep Report - High Brow Birds.2006-03-0800 minPodcasting – The Mep Report – High Brow BirdsMep Report #20Fantasy Baseball Draft, Russ Goes on (Another) J-Date, Egos Gone Wild, Andy Prevents a Friend from Going to the Bathroom, Meta-Mep, and Analyzing Greg.
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2006-03-0800 minThe Mep Report – High Brow BirdsMep Report #12Storey Becomes Samuel Alito, Andy on Constitutional Law, Greg Becomes Darth Vader, Ono’s Restaurant, The Women of Karate Kid, Russ the Junior Vomit Comet, Sideways, Arrested Development, and Psychic Friends. Download Mep Report #12
The post Mep Report #12 appeared first on The Mep Report - High Brow Birds.2006-01-1100 minPodcasting – The Mep Report – High Brow BirdsMep Report #12Storey Becomes Samuel Alito, Andy on Constitutional Law, Greg Becomes Darth Vader, Ono’s Restaurant, The Women of Karate Kid, Russ the Junior Vomit Comet, Sideways, Arrested Development, and Psychic Friends.
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2006-01-1100 minPodcasting – The Mep Report – High Brow BirdsMep Report #8Fantasy Football, Podcast/Movie Ratings, Taking Names in Vain, Pirates, Andy’s Character, Drugs and Koalas, Illegal Strikes, Google Earth, Psychic Powers, Evil Papers, NYC Homeless, and a 3-Word Story.
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2005-12-1400 minThe Mep Report – High Brow BirdsMep Report #8Fantasy Football, Podcast/Movie Ratings, Taking Names in Vain, Pirates, Andy’s Character, Drugs and Koalas, Illegal Strikes, Google Earth, Psychic Powers, Evil Papers, NYC Homeless, and a 3-Word Story. Download Mep Report #8
The post Mep Report #8 appeared first on The Mep Report - High Brow Birds.2005-12-1400 min