EP 42 Over 30? How about 50? Top 10 things to think about. Things start to change over 30 years old. What about 50? What should over fifties start to think about when it comes to their mental and physcial health? What does that actually mean? Do you want a longer, healthier life, a better quality of life? You need to start thinking about stuff now. There are a lot of people with a lot to say on choices and good choices you can make over fifty. Turns out Donny and Jem are over fifty and some pers...
Jun 12, 2023•20 min•Season 1Ep. 42
Ep 41. What does it mean to be FIT? We talk about it. We all know the word, but what does it actually mean? Why should you care? Definition 1 Fitness includes the following essentials: Components Flexibility Cardiorespiratory fitness Muscular endurance Muscular strength, and body composition. Definition 2 “One's ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduced sedentary behavior.” This descriptio...
Jun 04, 2023•24 min•Season 1Ep. 41
Ep 40. What's in the Old Bull Training Bag? We talk a lot about training, exercise, cardio, resistance training, and how this relates to weight, testosterone, and longevity. We asked Donny, as a personal trainer with 30 odd years experience and as head of performance for a professional NRL team for 20 odd years what he would put in. Simple, easy, useful, and that would move the dial. Some were obvious, some were out there but all were in Donny style, practical and useful. At least the ones he wa...
May 29, 2023•22 min•Season 1Ep. 40
Ep 39 Can reducing or restricting your calorie intake help you live longer? A calorie is a unit of measurement, a unit of energy. Best described as how much energy your body could get from eating it. The CALERIE trial was done over 2 years to consider the effect of long-term calorie restriction on aging. Included 220 healthy men and women. Biological aging was determined by blood markers drawn prior to, during, and after the experiment. Find out if, and how much biological aging changed. Links N...
May 22, 2023•11 min•Season 1Ep. 39
EP 38 Weight Management We have a number of podcasts on weight loss. "I lost 15kg in 10 weeks" and "Summer Body Construction" and is on weight management. How to manage your weight and keep weight off. Tips and tricks from research. It takes work, it takes sacrifice and even being hungry. Clever strategies to avoid that drift into the fast food outlet on the way home. Managing your weight is an "active" not "passive" effort, at least to start and it all becomes a normal, healthy way of life. Exe...
May 15, 2023•29 min•Season 1Ep. 38
EP 37 Coach and mentor yourself Coaching and mentoring are powerful tools that can positively impact personal and professional development. Coaching involves a structured process of supporting individuals in achieving their goals, enhancing their skills, and overcoming challenges. The coach acts as a guide, helping individuals identify their strengths, weaknesses, and areas for improvement. Through active listening, asking thought-provoking questions, and providing constructive feedback, coaches...
May 07, 2023•18 min•Season 1Ep. 37
EP 36 Help and strategies to help manage stress From research projects, people lack stress management skills and stress is only going one way. Donny shares his insights on managing high-performing athletes and the stresses they endured at a professional level and who tended to manage stress better. Jem shares his insights on people and how to create environments they can excel in. In this episode, we cover: understanding if people are naturally equipped to manage stress Insights into ways people...
May 01, 2023•23 min•Season 1Ep. 36
EP 35 Donny shares his highly secret and sought-after workout secrets We have opened Pandora's box. We got Donny to share his workout secrets. Donny has been training people to better fitness for 32 years, of which 20 were at a professional level in the NRL. Donny still trains selective clients today and in this podcast talks about structure, motivation and training. No links today. All in Donny's head. Hosts Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit po...
Apr 24, 2023•25 min•Season 1Ep. 35
EP 34 Porn. You are not too old to Live and Learn The $97bn movie industry nobody is watching? Porn makes more money than Major League Baseball, NFL, and NBA in the US combined. Porn sites get more visitors than Netflix, Amazon, and Twitter combined. In this episode, we cover: Who and how many are watching and why you should care Growing trends in what is being watched The impact How and why this could affect your relationships How this can manifest as an "Addiction" Please see the links below t...
Apr 10, 2023•26 min•Season 1Ep. 34
EP 33 Stress, Understand it. Manage it. Live longer. All the research and stats on stress as well as a practical lens from first-hand experience around stress. Managing stress may just save your life and will give you a better quality of life for sure. Stress impacts the body in many ways. It is a natural reaction or response in the human body, but prolonged stress and getting stressed over things we cannot control have health implications. Stress can manifest itself in a number of ways, from an...
Apr 03, 2023•22 min•Season 1Ep. 33
EP 32 We were born to RUN. You can too... This might not be the news you wanted to hear, or you may know it already, but humans were born to run. Or were they? Many live to run and others run to live. Others just don't run. But running is most likely the simplest, cheapest, and best bang for buck from a calorie usage perspective you will find. You already know how to run, and do not need much to do it. In this episode, we cover: Why humans are built to run Running and mental health Running and e...
Mar 26, 2023•22 min•Season 1Ep. 32
Testosterone and Supplements - Part IV of the mini-series This is part III of our Testosterone Mini Series given how successful our initial podcast on Testosterone has been to date. Episode 10 if you missed it. You cannot cover testosterone without talking about supplements but this can be controversial and is tricky to ensure we don't give health advice and also to ensure we don't make statements or claims around supplements which may not be proven or clear. But there are supplements out there....
Mar 19, 2023•29 min•Season 1Ep. 31
EP 30 Flexibility v Stretching. Know the difference. This is part III of our Testosterone Mini Series given how successful our initial podcast on Testosterone has been to date. Episode 10 if you missed it. Today we are talking about natural ways you can boost or maintain your testosterone levels. We drill a little deeper into some of the more conventional wisdom. In this episode, we cover: Flexibility v stretching. Do you lose flexibility as you age? Can you retain or gain flexibility as you age...
Mar 12, 2023•21 min•Season 1Ep. 30
EP 29 How to boost or maintain testosterone levels naturally - Part III This is part III of our Testosterone Mini Series given how successful our initial podcast on Testosterone has been to date. Episode 10 if you missed it. Today we are talking about natural ways you can boost or maintain your testosterone levels. We drill a little deeper into some of the more conventional wisdom. In this episode, we cover: What impacts testosterone? Physiological factors impacting testosterone Exercise - Does ...
Mar 06, 2023•32 min•Season 1Ep. 29
EP 28 Fasting: Does it work? What are the options? Testosterone Mini Series Part III continues next week. We all know or have heard of fasting. Now get to the bottom of it. Is it for you, and the reasons it may or may not be for you? Learn more about Fasting and weight loss. In this episode, we cover: Different types of fasting, From 5:2 to 16:8 Does fasting work? What are the implications? What doesn't work? Research findings. Research on the benefits of fasting Outcomes, what does the research...
Feb 27, 2023•17 min•Season 1Ep. 28
EP 27 Testosterone Benefits, Symptoms of Lower Testosterone, and Aggression? This is part II of our Testosterone Mini Series given how successful our initial podcast on Testosterone has been to date. Episode 10 if you missed it. In this episode, we cover: Key symptoms of lower testosterone, how it may impact you Healthy testosterone levels How common are these? Physical body changes - what are these? Benefits from testosterone in the body Does testosterone make you aggressive? Please see links b...
Feb 20, 2023•17 min•Season 1Ep. 27
EP 26 Testosterone Moobs and More - Part I of The Testosterone Mini-Series This is part I of our Testosterone Mini Series given how successful our initial podcast on Testosterone has been to date. Episode 10 if you missed it. In this episode, we cover: what Testosterone is, how you make it, causes of low testosterone, what normal levels are by age, and what is considered "low" testosterone. The Testosterone basics to find out more about levels in men. Please see links below to research studies a...
Feb 14, 2023•25 min•Season 1Ep. 26
EP 25 Apps in the App Store, Health Apps, and More. How many Apps have you got? Which do you use it? Hear research on phone use, the number of Apps on a phone on average, and then we have the most popular Health & Fitness Apps downloaded in the App Store. This list does change regularly so be warned, literally from week to week. How you can use these apps to your advantage, why, and practical use tips. Start your health and fitness journey with some great apps downloaded and ready to use. Fi...
Jan 30, 2023•18 min•Season 1Ep. 25
EP 24 Which Sportsmen or women are the fittest? It's not rugby league. It is also complicated. Stamina, speed, strategy, how do you measure who the fittest sports people are? Well, wonder no more as we have the data. Also, find out who is the least fit and where fishermen fit. Hosts Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull health. ( www.oldbullhealth.com ) Jem is the Founder of Old Bull Health, an Ironman, and worked in s...
Jan 26, 2023•13 min•Season 1Ep. 24
EP 23 How to approach and train effectively for Cardio Donny shares his years of experience in the approach to Cardio training. Measure it. Embrace and have fun, Choose your modality (equipment) as in what training you want to do, bike, run, etc, and then focus. What energy systems are you going to target? Is this a long or short-interval type run? Finally set some targets. This is how you maximize and get the best bang for buck from your cardio training. Hosts Jem Bolt and Donny Singe talk abou...
Jan 23, 2023•18 min•Season 1Ep. 23
EP 22 The Mighty VO2 MAX - Why and what you should know! How to get the most out of your training. Think VO2 Max. Know how it is affected as you age? Why should you preserve it? Professional athletes know about VO2 Max. If you are training for anything or getting older, so should you. I ask Donny the questions. During Donny's 20 years as the performance coach in the NRL, this was key to the measurement and management of fitness. Managing peaks, exhaustion, and capability as you get more active. ...
Jan 20, 2023•21 min•Season 1Ep. 22
EP 21 How do YOU measure up? When it comes to strength, fitness, and longevity, how do you measure up? Did you know there are a couple of common tests you can try? Find out more about grip strength and its link to DNA methylation age acceleration. Basically, grip strength can be a biomarker for aging. Then for the simple stuff. Waist circumference and this is key. More important apparently than BMI. What's yours? What should it be? You could be at risk of diabetes, cardiovascular disease, and hy...
Jan 17, 2023•23 min•Season 1Ep. 21
EP 20 I lost 15KG in 10 weeks - Part II This is part II of how I managed to lose 15KG in 10 Weeks. Weight loss isn't easy, it requires focus and sacrifice I'm sorry to say, but the rewards are there. I was heaviest at 108KG and dropped to my lightest at 88.5KG. Some of the things that worked, things I did, and how I felt during and as a result of the process. For me, it was about being the best version of myself. Leaner, faster, and more competitive. I'm sure for everyone it is different, but th...
Jan 09, 2023•10 min•Season 1Ep. 20
EP 19 I lost 15KG in 10 weeks - Part I Some inspiration and hopefully motivation for those wanting to lose weight in the new year. This is part I of how I managed to lose 15KG in 10 Weeks. Weight loss isn't easy, it requires focus and sacrifice I'm sorry to say, but the rewards are there. I was heaviest at 108KG and dropped to my lightest at 88.5KG. Some of the things that worked, things I did, and how I felt during and as a result of the process. When is enough enough? When is it enough, enough...
Jan 05, 2023•19 min•Season 1Ep. 19
EP 18. How to complete an Ironman. I did and so can you! From the book - From Zero to Ironman Triathlon A 4 month inspirational and entertaining journey from zero to Ironman. Author - Jem Bolt I did an ironman triathlon from a standing start, and then wrote a book about it to not only help others but also inspire and entertain others. I had done a single short course sprint triathlon and took on an Ironman with 4 months of training. This is the story, the learnings, all the things nobody tells y...
Jan 01, 2023•26 min•Season 1Ep. 19
EP 17 Alcohol, Health, and the Holidays Merry Christmas and all the best for the New Year from the Old Bull Team Preparing yourself for the holidays? Know your beverages. Lots of Christmas parties, dinners, drinks, and catch-ups not to mention Christmas dinner on Christmas day, and then New Year, and of course the whole of January to go. Knowledge is power. Health.gov.au tells us what can happen as you consume more alcohol. Also, how many drinks are in a standard drink? How much consumption is r...
Dec 19, 2022•19 min•Season 1Ep. 17
EP 16 Food Choices - 226 a day apparently Donny takes us off track here to discuss choices between sex and food. What do people prefer, have you been doing date night wrong? Once we get back on track, we cover food choices an average person makes in a day. 221 decisions apparently and who is making them? Also, 3 simple things you can do, supported by studies to help avoid having to work harder in the new year to get rid of some bad food choices around Christmas and New Year. Make some smarter lo...
Dec 15, 2022•19 min•Season 1Ep. 16
EP 15 Body Types Women Want. What do women want? Controversial? Absolutely! Believe it or not, there is a preferred body shape or type women like, and men for that matter, and basically it depends. It may not be what you think it is, so don't throw out the dad bod just yet. Attractiveness is also linked to intent. Body image and sexiness can depend on where you are in life, and what you are looking for. There is a bit to understand and the good news is you can find it all here. Links: Body Type ...
Dec 12, 2022•11 min•Season 1Ep. 15
EP 14 New Year New ME. Fark Me, December. Thought about your New Year's Resolutions yet? Thought so. Who makes resolutions? Who cares? Who keeps them? Why should you care? Well, you should. If you follow normal new year's resolutions trends, your life may depend on it. The question is how can you get better at setting and keeping goals in 2023? Maybe you are good already, maybe you aren't. Either way... Drop the SMART goals and objectives. Start the FARK ME goals and objectives to get your sh1t ...
Dec 08, 2022•16 min•Season 1Ep. 14
EP 13 Which Sport will help you live longer? Interesting question and it's not what you think. Hear which sports lengthened lives based on a study of 8,500+ participants, and learn that Underwater Hockey is a sport contrary to what Donny might think. Links: Mayoclinic research (Links are included as interesting information, unverified, and certainly not meant to be formal advice.) Hosts Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old...
Dec 05, 2022•11 min•Season 1Ep. 13
