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PODCAST

The You4ia Health Podcast

Matt Sipala and Noah Barone

Welcome to the You4ia Health Podcast, where we guide busy parents and professionals to reclaim their energy and free up time so they can do more of what they love most.

health & fitness nutrition

All Episodes

22:07

Guiding Fussy Eaters with Ease

The You4ia Health Podcast ·

2025/06/01

If your child lives on toast and throws tantrums at the sight of broccoli, you're not alone. In this episode, we unpack the real reasons behind fussy eating, from developmental phases to sensory sensitivities, and why it’s not a parenting fail.You’ll get simple, creative strategies to make mealtimes less stressful and more playful, like food play without pressure, renaming veggies to spark curiosity, and making dips the star of the show. We also cover how to involve your kids in the process and why

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31:29

Win Your Winter Routine

The You4ia Health Podcast ·

2025/05/25

The cold has officially set in. Lucky for you, this episode of the You4ia Health Podcast, unpacks why winter feels harder and how you can stay consistent despite it. We explore habit shifts, not willpower, as the key to staying on track.Using James Clear’s habit formula, we share simple, time-efficient strategies and most importantly, we shift the focus from performance to presence. We finish with why doing hard things, especially in winter, builds mental resilience that carries over to parenting,

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25:06

Menopause Support Starts with Creatine

The You4ia Health Podcast ·

2025/05/20

In this episode, we dive into an often overlooked supplement that could be the game changer for tired, foggy, and overwhelmed mums and professionals: creatine. Often associated with bodybuilders, creatine is actually a powerful ally for anyone who feels like they’re constantly running on empty, even with a decent diet and enough sleep.Creatine supports more than just muscle growth. It plays a critical role in brain health, mental clarity, energy production, and recovery. We break down how it works

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29:59

Coffee Isn’t Breakfast: Why You’re Running on Empty...

The You4ia Health Podcast ·

2025/05/12

In this episode, we’re unpacking a habit that’s almost become a badge of honour, running on coffee instead of real fuel. We dive into why grabbing a caffeine hit and skipping breakfast is doing more harm than good.We explore the science behind why skipping food messes with your blood sugar, mood, and brainpower. It’s not a lack of willpower making your afternoons harder, it’s a lack of fuel. We explain how this leads to cravings, low patience, poor sleep, and constant fatigue. You’ll also hear how

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25:14

Guilt vs. Growth: Choosing Yourself Without Apology

The You4ia Health Podcast ·

2025/05/01

Ever skipped a workout because you felt bad about taking time for yourself? You’re not alone. In this episode, we’re tackling the guilt that so many parents and busy professionals feel when prioritising their health and why shifting your mindset can change everything.We break down the myth that putting yourself first is selfish, explore why guilt is a sign that you care (not a red light), and share a powerful real-life story of a gym member who transformed her energy by making small, sustainable

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25:45

Crawling Up the Stairs After Your Workout? How to...

The You4ia Health Podcast ·

2025/04/21

Ever felt so sore after a workout that even sitting on the toilet felt like an extreme sport? We’ve all been there. In this episode, we’re breaking down Delayed Onset Muscle Soreness (DOMS), why it happens, what it means for your training, and how to strike the right balance between pushing hard and knowing when to scale back.You’ll learn the difference between good soreness and overdoing it, how to train smarter for long-term progress, and practical tips for easing back into training after a

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24:47

Why Your Daily Activity Matters More Than Your Workout

The You4ia Health Podcast ·

2025/04/07

In this episode, we’re diving into Non-Exercise Activity Thermogenesis (NEAT)—the everyday movements that burn calories outside of structured workouts. From walking and fidgeting to cleaning and standing, these small actions add up and play a crucial role in weight management, metabolism, and overall health.We’ll break down how NEAT fits into your total daily energy expenditure (TDEE) and share real-life examples, including a fascinating study on hotel maids that shows how mindset can impact

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33:39

How to Fix the Hidden Effects of Sitting All Day

The You4ia Health Podcast ·

2025/03/20

In this episode, we discuss how prolonged sitting weakens muscles, stiffens joints, and reduces circulation, leading to tight hips, back pain, and lower energy levels. Poor posture can even affect breathing and focus, making it harder to stay productive.To counteract this, we share simple movement strategies like standing up regularly, walking during calls, stretching at your desk, and using a standing desk. We also cover quick exercises to help improve posture and circulation. Finally, we explore

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31:39

Cook Once, Please Everyone: The Art of...

The You4ia Health Podcast ·

2025/03/06

In this episode, we explore practical ways to make cooking healthy meals easier while catering to different dietary needs, preferences, and allergies. We highlight the importance of shared meals in strengthening family connections and discuss strategies to reduce mealtime stress. From using flexible meal bases and build-your-own options to batch cooking and involving the family in meal preparation, we share tips to make meals both nutritious and enjoyable.We also dive into the importance of

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28:44

Leading by Example: Simple Fitness Strategies That...

The You4ia Health Podcast ·

2025/02/26

In this episode, we dive into a common struggle many parents face—letting their own health and fitness take a backseat to their kids’ schedules, school commitments, and family responsibilities. It’s easy to fall into this trap, often driven by guilt or the belief that taking time for yourself means taking time away from your family. We discuss why this mindset can be detrimental and how shifting your perspective—putting on your own oxygen mask first—can actually make you a better, more present

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44:14

Tired of Starting Over? Break Free from the...

The You4ia Health Podcast ·

2025/02/19

In this episode, we tackle the all-or-nothing mindset—the belief that one bad meal or choice means everything is ruined. We define what this mindset is, why it’s so common, and how it shows up in everyday life, from skipping workouts after an indulgent meal to abandoning a nutrition plan after a single setback. We also break down the negative cycle this creates, leading to frustration, inconsistency, and burnout. Most importantly, we provide simple, practical strategies to shift your perspective,

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33:23

Overwhelmed by Planning & Prepping? Here’s How to...

The You4ia Health Podcast ·

2025/02/13

In this episode, we dive into the common barriers that make meal prepping feel overwhelming—and how to overcome them with simple, realistic strategies. From time constraints to decision fatigue, we break down why meal prep doesn’t have to be complicated or perfect. Instead, we focus on the mindset of "make things easier, not perfect," offering practical tips that save time and energy.Whether you're new to meal prep or looking for ways to streamline your routine, this episode will help you build

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45:29

From Setback to Success: The Smart Way to Restart...

The You4ia Health Podcast ·

2025/02/06

In this episode, we dive into the process of restarting your fitness journey after time off—whether due to injury, holidays, or life setbacks. Instead of dwelling on past versions of yourself, we explore how adopting a comeback mentality and starting fresh can set you up for long-term success.We break down the power of small wins and minimum standards, showing how simple, consistent actions lay the foundation for a sustainable routine. We also discuss how to recognise when you’re pushing too hard

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33:30

Burn Out Less, Achieve More: Smarter Goal Setting for...

The You4ia Health Podcast ·

2025/01/08

Welcome to the You4ia Health Podcast, where we guide busy parents and professionals to reclaim their energy and free up time so they can do more of what they love most.In this episode, we dive into the art of setting sustainable and clear goals at the start of the year, ensuring they align with your long-term aspirations and daily habits. We explore why so many of us struggle with consistency, identifying common pitfalls like unrealistic expectations, lack of accountability, and the dreaded

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21:27

Festive Focus (Part 2): A Balanced Approach to...

The You4ia Health Podcast ·

2024/12/19

The holiday season is filled with joy, food, and festive gatherings—but it often becomes a time when fitness goals take a back seat. It's easy to feel like there's no time for movement or that small efforts aren't worth it.This leads to feelings of sluggishness, low energy, and a sense of "starting over" in January. The all-or-nothing mindset can make you feel defeated before you even begin. We share practical, achievable ways to stay active during the Christmas period—without sacrificing fun or

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17:35

Festive Focus (Part 1): Smart Indulgence, Stronger...

The You4ia Health Podcast ·

2024/12/09

The holiday season is a time to gather with loved ones, enjoy festive meals, and celebrate. However, it can also present challenges for those trying to maintain their nutrition and health goals. The abundance of rich foods, increased alcohol consumption, and changes in daily routines can make it easy to stray from your habits. But with a little planning and mindfulness, you can enjoy the season without compromising your health.In this episode, we’ll dive into some simple, yet effective strategies

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28:51

When Willpower Runs Out: Mastering Discipline Beyond...

The You4ia Health Podcast ·

2024/11/27

In this episode, Matt and Noah dive into what happens when willpower runs out during your health and fitness journey. They discuss why relying on willpower alone often leads to burnout and setbacks, and how you can shift your focus to building sustainable habits that carry you through the tough times. Tune in as they share practical tips and tricks to create habits you can fall back on, helping you stay consistent and resilient no matter what challenges come your way.If you want to join the most

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43:23

From Tired to Inspired: The Sleep Guide for Busy...

The You4ia Health Podcast ·

2024/10/31

In this episode, Matt and Noah take you through the often-overlooked science of sleep. They discuss why it’s not just about how long you rest, but how you rest. The conversation starts with a dive into the basics of circadian rhythms, explaining how our body’s natural clock works best when synced with daily light and dark cycles.Noah shares a personal story about his own struggle to reset his sleep routine and how a few small changes made a big difference in his energy and focus during the day

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35:07

Move with Purpose: The Power of Functional Fitness

The You4ia Health Podcast ·

2024/10/25

In today’s episode, we explore the core principles of functional fitness and why it’s essential for daily life. Functional movement goes beyond traditional workouts by focusing on exercises that help improve the way you move in real-world situations, enhancing strength, balance, flexibility, and endurance. Whether you’re lifting groceries, climbing stairs, or playing with your kids, functional fitness ensures that your body is primed for everyday activities. If you want to join the most personalised

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23:44

The Power of Small Wins - Why Sweating the Small...

The You4ia Health Podcast ·

2024/10/18

Take a moment to pause your life for a moment, reflect on where you are in the present moment. In this episode, Matt and Noah dive into the power of small wins and how they can lead to profound, lasting change in our daily lives. We often focus on big goals or dramatic shifts, but it's the small, incremental victories that shape long-term success. Whether you're working on improving your health, building a new habit, or achieving career milestones, learning to appreciate and celebrate small wins can

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153 results

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