EXERCISES FOR THE UPPER BACK/SHOULDERS/NECK
EXERCISES FOR THE LOWER BACK/PELVIS AND HIP AREA
EXERCISES FOR THE STABILIZATION OF THE FEET
EXERCISES FOR THE MOBILIZATION OF THE TOES
Welcome to the Urban Health Concept Podcast! In the first episode you get to know our two hosts, Georg and Axel, and get some insight into their lives.
What are macronutrients actually? How do they differ from each other and what should I pay attention to?
How important is the amount of protein of my daily food really? How much protein should I be consuming and what would be too much?
Part 2 is about the selection of suitable protein sources and the comparison between animal and vegetable protein suppliers.
Why do I need fat in my diet? Does fat in my diet cause disease? Which healthy fats should I consciously consume and in what form?
How does fat consumption affect cholesterol levels? Is fat also a source of energy? Today we’re going to discuss trans fats and harmful sources of fat, and how to avoid them.
Why are there no essential carbohydrates? Doesn’t our brain need sugar to function optimally? What is the difference between fat and carbohydrates as sources of energy, and which activities are better suited for which activities? What is a carbohydrate reset and what are the options?
Why is the reduction in carbohydrates definitely not a magical move for weight loss? How are carbohydrates metabolized? What is the blood sugar level and how does insulin actually work? How does insulin affect different macronutrient combinations, and what is the “insulin trap”?
Why is permanent carbohydrate consumption problematic in the long term? What role does stress play and why do we often want to eat something sweet during times of heavy stress? What are the real benefits of reducing carbohydrates?
8 glasses of water, body weight divided by 20 or just 2L per day? How much should you really drink every day and how do you have to distribute the amount over the day? Can you drink too much fluids? What kind of drinks should you choose? How much should you drink while exercising?
What are micronutrients?
How are recommendations for vitamins and minerals made?
What are fat-soluble and water-soluble vitamins, and is there a possibility of overdose?
Why is there a sudden chronic vitamin D deficiency in recent years? How can I recognize and treat vitamin deficiency symptoms? Has the amount of vitamins in today’s food changed, and do we therefore need supplements? Is there a difference between organic and conventional food or frozen and fresh food?
Why is the right preparation crucial for maintaining micronutrients? What are Antioxidants? Why do stress but also sport or frequent eating increase the need for micronutrients? Why should we regularly include fermented foods in our diet? What influence does the intestinal flora have on our eating habits?
So how do you find your ideal diet? What is the point of a change in diet?
Is it just about the calorie balance or primarily about what I eat?
What standardized guidelines and advices emerge from the consequences so far?
According to what parameters can I judge whether a type of diet is good for me? What are primary functions? Are digestion and energy balance crucial nutritional criterias? The paradox of the western diet and why it would be good to say goodbye.
Fasting as one of the most potent and natural health measures. Fasting from the perspective of conservative nutritional science. The fasting metabolism. What if we don’t eat anything? Structure of a classic fasting cure. Withdrawal and detoxification symptoms when fasting. Grain fasting and rice fasting as a mental fasting exercise.
Liquid fasting as an introduction to a change in diet.
Who should definitely not fast.
What is intermittent fasting?
Guidelines for proper Intermittent Fasting, Part 1.
Guidelines for proper intermittent fasting, Part 2.
Why intermittent fasting shouldn’t be a primary weight loss measure. Why food choices are even more important in intermittent fasting. Intermittent fasting for women. The common mistakes in intermittent fasting that should be avoided.
What are the classic approaches to weight loss? What is the yo-yo effect in radical diets, why does it arise and how can it be prevented? How crucial are macronutrient ratio, exercise and our stress management for weight loss? Views of modern, conservative nutritional science compared to practical experience.
How critical is the mental approach to dieting? What role does the genotype play in diets? How long should a diet last? Do diets work in the long term or do they always have to be accompanied by a change in lifestyle? How important is weight compared to body composition? Hypertrophy as an important tool for weight loss and the importance of simple meal plans and standardized processes.
What happens after the diet? What is the 80/20 rule? Should you plan cheat days or cheat meals? Why a psychological change and a different body feeling are decisive for success in the long term.
How certain foods sabotage our success in the long term. Why, in the end, long-term food choices are imperative.
How do you tackle the goal of weight gain in a structured manner? Which groups of people does this primarily affect, and what do you have in common? Why choosing the right foods is just as important in targeted weight gain as it is in trying to lose weight. Why you have to give the body a long time to gain weight in the long term. The principle of the “Vertical Diet”.
Why tracking and structure are at least as important when gaining weight as when losing weight. Why real foods are always better than supplements, and why, above all, continuity is crucial. Why body composition is also crucial when gaining weight. The principle of “Reverse Dieting” and why meal prep is so important.
Axel’s personal experience from 12 years of vegan nutrition. Entry into such a significant change in diet. Vegan sources of protein.
All about soy! Is soy good for us, and if so, in what form?
Does soy deserve its sometimes very bad reputation?
What should you consider when choosing carbohydrates and fats in a vegan diet? How do I properly prepare grains and legumes to ensure good absorption and avoid digestive discomfort? What are antinutrients and how can I avoid them? What is the “Leaky Gut Syndrome”?
Which micronutrients do I have to supplement with a vegan diet and which ones I don’t have?
Vegan nutrition for children and adolescents.
Vegan and Sport. What would Axel do differently today with the vegan diet?
Vegan with egg.
What is the ketogenic diet and how does it work? Is the ketogenic diet primarily intended for fitness and weight training? How keto is used as a recognized therapeutic agent in conventional medicine. What’s the classic approach to a ketogenic diet, and what’s so complicated about it? Why are we originally very suitable for a ketogenic diet, and why a real ketogenic phase would be interesting for every person. How do I create flexible energy systems for my body?
What are the positive effects of a ketogenic diet, and how can I have this experience?
Why and how and for how long do I have to measure ketone bodies?
What is “medical ketosis”, and how does a ketogenic diet help with many diseases?
What would be a good approach at home?
Dehydration from the ketogenic diet. “Keto-Flu” through demineralization and the importance of conscious salt consumption especially at the beginning of the diet. Keto for autoimmune diseases. Use of pulp soups.
Why intermittent fasting makes getting started with the ketogenic diet much easier!
Long-term concepts for ketogenic diet. Meal planning during ketogenic phases. Linking keto and fasting.
Flexible energy systems for everyday life through ketogenic phases. Active addition of good fat.
Carb backloading and targeted keto.
Keto vegan? Is that possible or useful?
Is “keto-friendly” suitable for a ketogenic diet?
Alternative sources of protein. Vegan and ketogenic intervals.
Carbcycling days as a transition to flexible metabolism.
Keto for various sports.
Who Should Try Keto and How? A résumé.
Has Paleo wrongly lost some of its hype and popularity? Why it experienced such a boom for a while and then lost some of its popularity compared to vegan and keto. Why Paleo wasn’t a good nutritional concept for CrossFit, but is a good everyday concept. What actually is the Paleo Principle, what are the considerations behind it, and how well-founded are they, and where does it come from? Why leaving out processed food is such a good first step, but so difficult at the same time. What am I allowed to eat with the Paleo principle and what not – the classic Paleo mistake.
Why Paleo should be kept a bit puristic for the most part in order to really make sense.
The paleo principle in sport.
Is paleo acidic because of all the animal foods?
Why we eat too many animal foods but still don’t get their benefits.
Is it a problem to remove grains from the diet?
Nutrient comparison of meat, vegetables, legumes and cereals.
Why food quality is a very big criterion at Paleo. Organ meat as a real superfood.
The body composition of stone age people.
Is it a problem to remove dairy products from the diet?
Why are pulses removed from the paleo diet?
Pegan? Is Paleovegan a Workable Concept? What is a Qualitarian?
Benefits of Paleo and the food composition.
The macro relationship in the Paleo principle.
Paleo as the ideal basic form of nutrition.
Conscious and intelligent consumption of meat and food choices.
Why you shouldn’t call Paleo a trend diet.
Role models or just people? How meticulous do speakers have to be with their diet themselves?
Do lecturers have to strictly live their subject matter themselves?
The actual daily diet of Axel Dinse, part 1:
Morning routine: porridge vs. egg dish or rather sausage rolls.
Lunch: Meal Prep vs. Take-Away Bowl.
The actual everyday nutrition of Axel Dinse, part 2.
About family dinners and the urge for sweets. Advantages and disadvantages of strict nutritional thinking. New Year’s resolutions, tracking and calorie needs. Consumption of animal foods and alternative protein sources. Snacks during the day. Eating out and ordering food. Coffee consumption and alcohol.
The actual everyday nutrition of Georg Platzer, part 1:
The difficulties with the golden mean.
Intermittent fasting to start the day and meal prep in the afternoon.
Vertical diet and ketogenic diet depending on exercise needs.
Skyr with whey protein for a quick 100g of protein.
Rice noodles or rice for carbohydrates in everyday life.
The actual everyday nutrition of Georg Platzer, part 2:
Baked goods and sweets and the “eating up” strategy
Larger portions vs. many small meals.
Cheat meals and getting back to routine.
Acceptance of coffee addiction and sporadic alcohol consumption.
Very selective fast food cravings. New Year’s resolutions and annual structure.
What are we even talking about when we talk about sugar?
Different types of sugar and how they are made.
Honey as a sweetener. Artificial sweeteners. Why aspartame has caught on. Sugar alcoholics as an artificial sweetener.
Insulin reaction with sweeteners and points of criticism regarding artificial sweeteners.
Why aspartame, if at all, should be used with great caution.
Organic honey and the differences to conventional honey.
Raw cane sugar and whole cane sugar and the difference in quality to household sugar.
Concentrated fruit juices and syrups as sweeteners.
Problems of fructose with increased consumption and why fruit juices are not a suitable option for consuming fruit.
The problem of dosing thick juices and syrup
Coconut blossom sugar as a good sweetener.
Why really white sugar has such a bad reputation.
Natural sweeteners. Stevia as an aspartame substitute.
What disadvantages natural and artificial sweeteners have in common.
What is erythritol and how is it as a sweetener and what is xylitol or birch sugar.
Our ranking of sweeteners and how should I generally deal with sweeteners? The psychological component of sugar and the difficult handling of sweets. Sources of sugar for children. Why it always comes down to quantity and regularity in the end.
Nutrition advice light
The one episode for anyone who wants to change their diet without listening to the podcast or having to delve deeper into their diet.
Georg and Axel present simple ideas on how everyday nutrition can be improved without much effort.
The controversial reputation of milk through the ages.
The personal experiences of Georg and Axel.
The benefit of omitting dairy products and what disadvantages the consumption of milk is now attributed to in research.
Why milk and dairy products are too calorie-dense foods for most, have adverse effects on insulin levels for most people, and should be reconsidered as staple foods.
Milk as the number 1 source of calcium – myth or fact?
osteoporosis and calcium consumption.
Why the calcium to phosphorus ratio in the diet is important.
Vegetable calcium donors. Exercise as a measure against osteoporosis.
Benefits of milk? The benefit of fermented milk products.
Why warm milk before bed should be good.
Why dairy farming is ethically questionable and what problems hormones in milk pose.
Benefits of organic milk and grazing. Industrial processing of milk. Why the homogenization of milk promotes intolerance. Why raw milk and milk are two different foods.
Milk substitute variants. Why do I need milk and milk substitutes in my daily diet anyway?
Which replacement variants would be preferable? The difference between sheep’s and goat’s milk and cow’s milk.
Conscious use of dairy products in everyday life and dairy products as “spices”. Why milk has historically played an important role for us that is no longer relevant in this form today.
Body Transformations in Hollywood
Sponsored by “Universal Pictures – The Northman”
From 21.4. in the cinemas
Christian Bale as an extreme example from Machinist to Vice
Timing body transformations for filming and planning shirtless scenes
Hugh Jackman for Wolverine
Sylvester Stallone for Copland
Body transformation as a type change and body types as stigma
Getting problems from Jonah Hill or Rebel Wilson with lighter weight roles
Hollywood as a mirror of social body images
James Bond through the decades and the commitment of a recurring role
Thor’s Chris Hemsworth on his own fitness app
Planning a body transformation
Keeping shape versus drastic transformation
Consistency versus intensity, and health versus looks
Ticket Sweepstakes for The Northman
Body Transformations in Hollywood
Sponsored by “Universal Pictures – The Northman”
From 21.4. in the cinemas
Dwayne Johnson as an example of consistency and an 80/20 lifestyle
Hormones and surgeries as permanent aids that are obvious in Hollywood but are kept secret
Stallone as an action hero at 70 years old
When actors are reduced to certain roles and looks
Scott Adkins in Undisputed
Bodies over the course of a career – Russell Crowe versus Tom Cruise
What should a lifestyle transformation for listeners look like in the short and long term?
Why sport and nutrition must be fun but should not only serve to gain pleasure.
Ticket Sweepstakes for the Northman