Sitting is the new smoking. In this episode, Chris explores the dangers of sedentarism (living a sedentary lifestyle) and its consequences. As the name suggests, sedentarism is simply living a sedentary lifestyle. In other words, one based around low levels of movement and activity. He also takes a look why formal exercise such as running, cycling and swimming isn't enough - and what we can do about it. If you listen to this podcast often, you may have already guessed what it is...! Read this episode as an article: The Sedentarism Epidemic (and Why ‘Exercise’ Isn’t Enough!)Read about the Italian walking habit of la passegiata: The Beauty of La Passeggiata (the Italian Walk After Dinner)Social media, newsletter and contact details are all on the Linktree page!

Happy Thanksgiving! In this episode, Chris discusses the American and Canadian traditions of Thanksgiving, which leads into an exploration of the health benefits of gratitude – one of the most underrated things in the world of mental health. He shares some tips on how to practice gratitude each day in a simple way. Read this podcast as an article: The Mental Health Benefits of Gratitude (and How to Do It)!Social media, newsletter and contact details are all on the Linktree page!

Buongiorno! In this episode, the healthy traditions of Italy are once again the focus, as Chris explores ‘la cucina povera’ – one of the healthiest ways to eat. He looks at the foods and dishes of this rustic culinary tradition, while giving his own personal insight, having grown up with an Italian father. Of course, the episode features his favourite royalty-free Italian music! Read this episode as an article: The Art of La Cucina PoveraCheck out Chris’s minestrone recipe: Simple and Healthy Minestrone SoupSocial media, newsletter and contact details are all on the Linktree page!

BOO! 👻 It’s the Halloween special episode of the Planet Health podcast! In this episode, Chris explores the topic of being scared and whether or not it’s good for you. We also welcome culture and ghost journalist Mark Rees back to the podcast – where he offers some insight into the traditions of Halloween – and briefly discuss some of the best calorie-burning horror films! Visit the Planet Health website for more Social media, newsletter and contact details are all on the Linktree page! Check out Mark’s Halloween special episodes on the Ghosts of Wales podcast!

In today's episode, Chris dives deeper into one of the habits from the blue zone of Okinawa, called hara hachi bu. He explores the art of eating to 80% full and how it can help you lose weight or maintain a healthy weight. He also offers some tips on how to practice it yourself. The podcast also includes some insight from Japanese health author, Kaki Okumura (taken from a previous episode). Read this podcast as an article: Hara Hachi Bu: The Japanese Art of Eating to 80% Full Social media, newsletter and contact details are all on the Linktree page!

Heard about the five Blue Zones? These incredible areas of health are exactly what Chris explores in this episode! It’s inspired by the release of a new Netflix series called ‘Live to 100: Secrets of the Blue Zones’ with Dan Buettner. In this episode, Chris looks at Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya Peninsula (Costa Rica), and Loma Linda (USA). He then explores some of the common traits shared by the healthiest places on Earth. Read this podcast as an article: Exploring The 5 Blue Zones Social media, newsletter and contact details are all on the LinkTree page!

In this brief update, Chris explains his plans for Season 2 and the future of Planet Health podcast! Visit the Planet Health website for more: https://planethealth.online/  For social, newsletter and contact details, visit: https://linktr.ee/chriscarra

Is red wine healthy? What about red wine being good for your heart? That’s what avid red wine drinker Chris explores in this fun episode! He chats about his recent visit to Bordeaux in France (specifically Saint-Émilion) – home to some of the best vineyards in the world – as well as the nutritional values of red wine, the potential health benefits of red wine, and its limitations. Read this podcast as an article (with extra content): https://planethealth.online/2023/06/06/is-red-wine-healthy-a-trip-to-bordeaux/ For social, newsletter and contact details, visit: https://linktr.ee/chriscarra

Italy is the world’s healthiest country! Well, at least it is in 2023... In this episode, Chris takes a look at why the land of pasta, pizza and ice cream made the top spot as the healthiest nation. We look at who has given them this title, what Italians do differently, and – most importantly – what we can learn from it all. Visit the new Planet Health website for more: https://planethealth.online/ For social, newsletter and contact details, visit: https://linktr.ee/chriscarra

Feeling low? In this episode, Chris explores the best exercise for anxiety and depression. Five of them, in fact! He chats about running, dancing, yoga, walking and lifting weights to ease depression and anxiety symptoms. He also discusses the general benefits of exercise for mental health, as well as how to get out of bed and get moving when you are feeling down. If you are struggling with depression or anxiety, please talk to your GP or call Mind’s Infoline on 0300 123 3393 for non-urgent information about possible mental health support and services. All the links to studies can be found in the accompanying article: https://planethealth.online/2023/05/22/the-best-exercises-for-anxiety-and-depression-and-how-to-do-it/ Visit the new Planet Health website for more: https://planethealth.online/ For social, newsletter and contact details, visit: https://linktr.ee/chriscarra

Buon giorno! Is a 10 minute walk after dinner good? You bet! In today’s fun episode, Chris heads to Italy to discuss the Italian tradition of la passeggiata, which is a slow after dinner walk. We discuss the benefits of walking after eating on your digestion, as well as its ability to regulate blood sugar – making it a must for people with diabetes. Visit the new Planet Health website for more: https://planethealth.online/ For social, newsletter and contact details, visit: https://linktr.ee/chriscarra

There is nothing wrong with the occasional snack! However, snacking can become a big issue when it impacts your health. This is why many people wonder how to stop snacking for good – and that’s exactly what Chris explains in this episode! Whether you have a problem with compulsive snacking or mindless eating, this tried and tested technique is guaranteed to help you reduce snacking, providing you actually use it. It has worked with his coaching clients and will work for you! Read this episode as an article with a little more information here: https://planethealth.online/2023/05/04/how-to-stop-snacking-for-good/Visit the new Planet Health website for more: https://planethealth.online/ For social, newsletter and contact details, visit: https://linktr.ee/chriscarra

Is it OK to eat kiwi before bed? Can kiwifruits help you sleep better? In our experience… maybe! Chris has done some experimenting with eating kiwifruits before bed and, in this episode, he reveals whether or not eating kiwis for sleep is a good idea. He also looks the possible reasons behind kiwi benefits for sleeping and possible drawbacks of eating kiwifruits (also known as Chinese gooseberries). Chris also answers the question: "How much kiwi should I eat to sleep?" Read this episode as an article: https://planethealth.online/2023/04/26/can-kiwifruit-improve-your-sleep/The NEW Planet Health website can be found here: https://planethealth.online/ For social, newsletter and contact details, visit: https://linktr.ee/chriscarra

In my most dramatic episode to date, I offer you all you need to know about losing weight… in just one minute! That’s right, I set myself a ridiculous one-minute target in which to give you all the information about habit-based weight loss. Expect lots of fast talking and epic music. Do I succeed? Tune in to find out! Enjoy? Please subscribe and rate the podcast! Follow Chris on Twitter at: @ForzaCarra Subscribe to the email newsletter: https://mailchi.mp/107beff4b461/chris-carra

In this inspiring episode, Chris talks about a 100-year-old great grandma from Florida called Edith Murway-Traina who sealed her place in the Guinness Book of World Records, and how it is never too old to try strength training. Chris then discusses why you should lift weights at any age (yes, even if you are ‘old’) and how to resistance train in your 30s, 40s, 50s and beyond. Watch the video of Edith here: https://planethealth.online/2023/04/17/what-can-a-100-year-old-great-grandma-teach-us-about-strength-training/ For social, newsletter, website and contact, visit: https://linktr.ee/chriscarra

In this special 25th episode, Chris answers some of your questions! Topics include how to keep weight off after you have already lost it; the world’s healthiest dish; and fitness and eating disorders (so if you are triggered by this kind of thing, you may want to avoid the episode from minute 8.20!). There are also a few extra questions that discuss the future of Planet Health. Enjoy! For social, newsletter, website and contact, visit: https://linktr.ee/chriscarra The PDF I mentioned in the episode can be found here: managing_activity_and_exercise_with_an_eating_disorder_booklet_v5.pdf (csp.org.uk)

From plantains to supergrains, Nigeria is a country with many culinary delights – and many healthy ingredients. In this episode, Chris chats with respected Nigerian chef and cookbook author Tomi Makanjuola, originally from Lagos, known as The Vegan Nigerian. The pair discuss some of Western Africa’s most famous dishes, how to cook with plantains, as well as some delicious health-boosting ingredients like fonio (acha) and their benefits. NEW: Planet Health Facebook group: https://www.facebook.com/groups/planethealth For links to Chris’s newsletter, website and to contact him, visit: https://linktr.ee/chriscarraTomi hosts online cooking classes for anyone interested in learning more about vegan Nigerian cuisine. You can find out more about these classes, as well as all Tomi's books and recipes, at her website: https://www.vegannigerian.com/ and you can follow her on Instagram here: https://www.instagram.com/vegannigerian/

In this episode, Chris tells his own weight loss story – and how it wasn't particularly planned! He didn’t set out to get in shape, but it happened. Learn why he gained weight in the first place (it involved pasta...), how he started losing fat naturally, and what he does now to continue the process. Chris also offers some actionable tips on how to lose weight without being on a diet as well as how to seek out exercise you enjoy. Ahead of the ‘Ask Chris’ episode (Ep. 25) you can send your questions to Chris here: http://www.chriscarra.com/contact-2/For everything else, visit: https://linktr.ee/chriscarra

Winter is almost over and, on March 20, spring will begin! Winter can leave us feeling tired and unhealthy. So, in this episode Chris offers three of his favourite things to do to boost your health and happiness, and improve your wellness this springtime. He also offers a few actionable tips on how to do these things. For links to Chris’s newsletter, social media, website and to contact him, simply visit: https://linktr.ee/chriscarra

Japan is one of healthiest countries on the planet, with so many wholesome habits. Japanese people are some of the slimmest and healthiest people in the world, and that can be attributed to traditions such as hara hachi bu and ichiju-sansai, which are two of the concepts Chris chats about today with his special guest, Kaki Okumura. Kaki is a top Japanese writer in food, health, travel and culture, and the author of new book Wa – The Art of Balance. Together, Chris and Kaki discuss how to lose weight, how to stay fit, crazy American portion sizes, and a few 'Chris vs. food' experiences! For links to Chris’s newsletter, social media, website and to contact him, visit: https://linktr.ee/chriscarraKaki’s website: https://kakikata.space/Kaki’s Instagram account: https://www.instagram.com/kakikata.space/Kaki’s book is called Wa – The Art of Balance (available March 2023). Find the links here: https://www.penguinrandomhouse.com/books/721033/wa---the-art-of-balance-by-saki-okumura/