Creative mind behind this blog is Gary Pope, Hong Kong based lifestyle enthusiast and Urbalife founder.

The Urbalife vision is the belief that everybody deserves the chance to live a happy healthy life. This can be achieved no matter how hard you have lived your life previously, and no matter what type of physical condition you are in now.

FRESH FROM THE BLOG

Nine Reasons People Stop Working Out (& What To Do About It)
March 25, 2023

Mind Pump #1990 In this concise episode, the Mind Pump boys discuss their experiences as to why people stop working

Motivation vs Discipline
March 18, 2023

Why Discipline is the Key to Success I am often questioned by my business peers asking; how I have the

What is Behavioural Science
March 11, 2023

Modern Wisdom #592 In this episode Chris speaks to behavioural scientist and author Richard Shotton.  Since I discovered Modern Wisdom,

How To Breathe Correctly
March 4, 2023

Huberman Lab 20th Feb 2023 Dr. Huberman has this amazing knack of coming out with podcasts which strike an immediate

Personal Development is Often Uncomfortable
February 25, 2023

Jordan Harbinger #791 In this podcast Jordan talks to Mark Manson, the author of the Subtle Art of Not Giving

How to Reverse Diabetes Through Nutrition
February 18, 2023

Genius Life #192 In this podcast, Max talks to Dr. Jason Fung, a Toronto-based nephrologist, obesity expert and co-host of

The Unspoken Benefits of Resistance Training
February 11, 2023

Mind Pump #1217 In this episode of Mind Pump the boys discuss benefits of resistance training which are rarely spoken

Building Tiny Habits to Make Big Changes
February 4, 2023

Jordan Harbinger #306 In this podcast, Jordan talks to BJ Fogg, the founder and director of the Stanford Behavior Design

Optomising Workspace For Productivity, Focus and Creativity
January 28, 2023

The Huberman Lab #57 In this podcast Dr. Huberman discusses ways to enhance your workspace for optimal productivity, focus and

Six New Year’s Resolutions You Can Accomplish
January 21, 2023

Mind Pump #1980 New Year’s resolutions can come in many forms. And being in Hong Kong, we have a choice

Book Review: Muscle For Life
January 14, 2023

By Mike Matthews When I first began my life changing journey in 2015, the first year can be classified as

Breakfast To Help You Eat Less Throughout The Day
January 7, 2023

Mind Pump #1974 There are no magic bullets or quick fixes when it comes to sustained health. It is all

The Dementia Fighting Diet
December 31, 2022

Genius Life #185 In this podcast, Max talks to William Li, a world renowned physician, research scientist, TED talk speaker,

Why Choline is an Important Nutrient for Alzheimer’s Prevention
December 24, 2022

Mind Pump #1131 In this episode of Mind Pump, at around 32 minutes, Sal reviews a study paper published in

The Industrial Seed Oil Process
December 17, 2022

Joe Rogan #1870 with Max Lugavere Two of my favourite people, on one amazing podcast. What’s not to love about

Handstand Beginnings
December 10, 2022

Trying New Challenges at Any Age When I began this journey of discovery in 2015, the handstand was one of

Pelvic Floor and Fascia Strengthening
December 3, 2022

The Genius Life 62 with Lauren Roxburgh Max interviews Lauren Roxburgh, a best-selling author, wellness educator, and speaker. Lauren is

Car Dancing
November 26, 2022

Finding Ways to Combat Being a Sedentary Sales Person Being a sales person in Hong Kong vs the UK has

How To Have Healthy Holidays
November 19, 2022

Balancing body and mind. As I am currently on holiday in my home town of Ipswich, I thought it apt

Calorie Tracking
November 5, 2022

What I Learned from Tracking Calories for One Year From February 2017, one and a half years into my health

My Covid Experience
October 29, 2022

With My Protocol For Fast Recovery Finally last week I tested positive for Covid-19. I say finally because throughout this

Sliding Doors
October 22, 2022

When changing industry, a different approach is essential “A fool thinks himself wise, but a wise man thinks himself to

Getting Lean Over 50, Part 2
October 15, 2022

Results of My Four Month Fat Cut It is often said, if you want to force yourself to do something,

Modern Wisdom
October 8, 2022

Is Social Justice a Religion? We take a slight detour away from health and fitness this week to dive into

Cold Water Therapy
October 1, 2022

Plunging Feet First Into The Cold I first became aware of the benefits of cold water therapy in 2019 when

How Food Companies Skew the Science of What We Eat
September 24, 2022

Jordan Harbinger Show #713 In this episode, Jordan talks to Marion Nestle, the Paulette Goddard Professor in the Department of

How To Be Your Future Self
September 17, 2022

Jordan Harbinger #703 In this podcast Jordan talks to Benjamin Hardy, an organisational psychologist and author of books on willpower

How Testosterone Dominates & Divides Us
September 10, 2022

Jordan Harbinger #694 with Carole Hooven In this modern world of gender fluidity, where there is even denial of differentiation

Why You Can’t Pay Attention, and What To Do About It
September 3, 2022

Jordan Harbinger #707 Once again Jordan knocks it out of the park in this incredible discussion with Johann Hari, a

How to Activate Your Immune System
August 27, 2022

The Genius Life 235 With Dr. William Li When a great doctor with an understanding of functional health, talks to

Tainted Alzheimer’s Science
August 20, 2022

The Genius Life #244 / Mind Pump #1875 In these podcasts you will learn of shocking news hot off the

Everything You Need to Know About Protein for Muscle Growth
August 13, 2022

The Genius Life #241 with Angelo Keeley One of the first things I learned quickly when it came to exercising

Book Review: The Parasitic Mind; How Infectious Ideas are Killing Common Sense
August 6, 2022

By Gad Saad Amongst my readings on health and fitness books, I sometimes like to read other genres from interesting

Managing Pain in Your Body and Brain
July 30, 2022

Jordan Harbinger #661 with Dr. Rachel Zoffness In this episode, Jordan talks to Dr. Rachel Zoffness, author of The Pain

Barefoot Walking
July 23, 2022

Ben Coomber Radio #662 I have been thinking about barefoot shoes for quite some time, as I have felt for

The Power of Regret
July 16, 2022

Jordan Harbinger 625 with Daniel Pink We all have regrets. Anybody who says they do not is either lying, or

Becoming Unconsciously Competent in Your Own Body
July 9, 2022

Mind Pump 978 QUAH! Q: How do you deal with the negative effects of increased self awareness? The more I’ve

Sled Pulling and Pushing
July 2, 2022

Dropping My Favourite Exercises to Sled Moving away from heavy barbell back squats and deadlifts is doing wonders for my

Book Review: Lifespan; Why We Age and Why We Don’t Have To
June 25, 2022

By David Sinclair, P.hD If your goal in life is to live long and healthy, this is the man to

The Science of Stretching
June 18, 2022

Huberman Lab #76 Improve Flexibility with Research Supported Protocols Along with my twice weekly yoga at Yyoga, I have also

Let’s Try Yoga
June 11, 2022

Another New Stimulus for Body and Mind I have dabbled with quite a few differing health activities over the past

Getting Lean Over 50, Part 1
June 4, 2022

Is It Possible to Get Lean in Later Years This year I have found myself in an interesting quandary. In

Starting in a New Gym
May 28, 2022

From Seasons to Pure to FAC to California to Goji and back to Pure Any gym goer who has lived

The Mirror Man
May 21, 2022

Watch Yourself Reach the Top of The Human League Following on from the blog You’re So Vain which I initially

How Big Pharma Broke American Healthcare
May 14, 2022

Lex Fridman Episode 263 Lex talks to John Abramson MD, a faculty at Harvard Medical School and family physician for

Improved Motivation, Focus & Satisfaction
May 7, 2022

Huberman Lab: Controlling Your Dopamine We’ve all heard about dopamine. A common phrase used when something exciting happens is “getting

48 Hour Fasting Report
April 30, 2022

How I Felt During and After When I mention to friends and colleagues that I fasted, or am fasting for

How To Have a Better Memory
April 23, 2022

The Genius Life 18 with Jim Kwik In this episode Max interviews the famous memory expert Jim Kwik, who discusses

Faithful Fasting
April 16, 2022

Time for Another 48 Hour Fast. With fasting part of my health protocol, I will regularly fast for 22 hours.

How to Burn More Calories Without Exercise
April 9, 2022

The Genius Life 220 with Steven Gundry MD This is not Steven Gundry MDs first time on the Genius Life

The Bitter Truth About Sugar and How It’s Killing You
April 2, 2022

The Genius Life 219 In this discussion with Max’s wonderful assistant Sydney, Max explains in his usual communicable way the

How to Build Muscle While Working at the Office
March 26, 2022

Too Busy to Gym? There is a Solution! A common challenge to staying fit with Hong Kongers, is having the

Using Play to Rewire & Improve Your Brain
March 19, 2022

Huberman Lab 58 Another week, and another fascinating Andrew Huberman podcast very close to my heart. Since I began my

The Big Food Conspiracy for Low Fat & Aspartame
March 12, 2022

The Genius Life: Episode 43 In this episode, Max talks to Craig Clemens, a psychologist and marketer with an innate

How to Exercise When Gyms are Closed
March 5, 2022

Best Practices to Retain Muscle and Burn Calories As once again our Hong Kong leaders in their wisdom have decided

The Nutrient That Makes Your Brain & Skin Younger
February 26, 2022

The Genius Life Episode 16 with Dr. William Sears MD. When you think of salmon in the wild, a picture

You’re So Vain…………
February 19, 2022

…….. You probably think this blog is about you For those unaware of the titled words (shame on you); You’re

Why Generalists Triumph in a Specialised World
February 12, 2022

Jordan Harbinger 342 with David Epstein I have often wondered why I struggled at school and hated it so much.

The Science of Setting and Achieving Goals
February 5, 2022

Andrew Huberman Podcast 55   Any entrepreneurial mind and lifelong learner will already know the importance of setting goals. It simply

My First Intrepid Steps Towards Stronger Immunity
January 29, 2022

Honey, Apple Cider Vinegar and Turmeric Back in 2014 when I began researching nutrition and how to be a healthier

Returning to Strength Training After COVID-19
January 22, 2022

Be Careful How You Return to the Gym. Once again gyms and fitness centres in Hong Kong have been closed,

Nasal Breathing For Stronger Immunity
January 15, 2022

Ben Coomber Radio 599: Less Oxygen is Better with Patrick McKeown The Genius Life 154: Changing How You Breathe Can

Safety of Gyms in the Covid-19 Era
January 8, 2022

Mind Pump: Episode 1389 As Hong Kong once again increases it’s restrictions on public movement by closing public spaces and

How to Thrive in a Hong Kong Quarantine Hotel for Three Weeks
January 1, 2022

Having spent three weeks locked inside a hotel room, I wanted to write about the experience to share some of

The Community Cure
December 1, 2020

By James Maskell This is another introduction from the Genius Life podcast number 118, where Max discusses the impact of

Sacred Cow
November 1, 2020

By Diana Rodgers and Robb Wolf I discovered this book after listening to the authors being interviewed by Danny Lennon

The Buddha & The Badass
October 1, 2020

By Vishen Lakhiani Finished Reading Oct 2020 I discovered this book after listening to The Genius Life Episode 116, when

The Renaissance Diet 2.0 By Dr. Mike Israetel
September 1, 2020

I first came across Dr. Mike Israetel back in 2017 when he appeared on a podcast with Mike Matthews. I

Everything is F*cked by Mark Manson
July 1, 2020

In this follow up to his inaugural book; The Subtle Art of Not Giving a F*ck, Manson dives head first

Setting The Table by Danny Meyer
June 1, 2020

This book was recommended from many of my educators as the book to read to learn about hospitality and best

What Doesn’t Kill Us by Scott Carney
April 1, 2020

Wim Hof might be a familiar name to some. He is a Dutch fitness expert, also referred to as The

The Daily Stoic by Ryan Holiday
March 1, 2020

Ryan Holiday is a marketer and author of multiple books related to forward thinking business and self help strategies for

Boundless by Ben Greenfield
June 1, 2019

Ben Greenfield is one of the biggest practitioners of the evidence based health world, where he experiments with just about

Stress Less, Accomplish More by Emily Fletcher
March 1, 2019

This is a book about meditation, and how to build a meditative practice into your daily routine without too much

The Power of Vulnerability by Brene Brown
January 1, 2019

First up, this book is only available in Audio format, primarily because it is essentially Brene Brown recounting her 12

Influence by Robert Cialdini
December 1, 2018

Influence, as the title suggests, is a book about the psychology of persuasion. Beautifully written and easy to read, Caldini

The Human Superorganism by Rodney Dietert
December 1, 2018

This is the first book I read regarding the microbiome. It totally revolutionised how I think about food, as well

Sapiens by Yuval Noah Harari
October 1, 2018

One thing this book is not, is a brief history of humankind. It is a beautiful in depth look at

The Subtle Art of Not Giving a F*ck by Mark Manson
August 1, 2018

This is a self-help book with a twist. It’s a counterintuitive approach to living a good life possible, without the

Genius Foods by Max Lugavere
May 1, 2018

“Become smarter, happier, and more productive while protecting your brain for life.” This book is a labour of love by

Unbeatable Mind by Mark Divine
February 1, 2018

This book was a bit of a struggle at times as I am not into the “hoo-huh” of Navy SEAL

Elon Musk by Ashlee Vance
January 1, 2018

I’ve never been a fan of biographies, even though that’s probably an unqualified statement as I haven’t read too many.

Starting Strength by Mark Rippetoe
December 1, 2017

Starting Strength is the seminal book on barbell weightlifting, written by one of the best known and highly respected weightlifting

Salt Sugar Fat by Michael Moss
December 1, 2016

Michael Moss takes a detailed dive into the history of the processed food industry. He describes how companies such as

Bigger Leaner Stronger by Michael Matthews
October 1, 2016

Here is the book which not only got me started on barbell weightlifting. It also helped me understand the basics of

Strong Medicine by Chris Hardy
December 1, 2015

This was the very first book read when I started my health changing journey, one which. I continue to refer

Creative mind behind this content is Gary Pope, Hong Kong based lifestyle enthusiast, and Urbalife founder.

A lifestyle change is a journey of continued learning through many obstacles. By writing about these experiences and lessons, I hope to inspire and educate others to find their own path to live a happier, healthier life.