#15 - How to Breathe Better for Running, Sleep & Performance | David “Jacko” Jackson

#15 - How to Breathe Better for Running, Sleep & Performance | David “Jacko” Jackson

Breathing is automatic—but that doesn’t mean it’s optimal. In Episode 15 of The Move Better Podcast, Mark Broadbent speaks to former professional rugby player, breathing coach and author David “Jacko” Jackson about how the way we breathe can affect our running, exercise performance, recovery, stress levels, movement and sleep. Jacko explains why breathing is one of the most overlooked areas of health and physical performance, despite being something we do all day, every day. In this episode, we discuss: • The most common breathing mistakes • How poor breathing can contribute to tension, restricted movement and lower-back discomfort • The three foundations of efficient breathing: breathing rate, ribcage movement and diaphragm function • Nasal breathing versus mouth breathing during exercise • How nasal breathing can be used during easy runs and Zone 2 training • When runners should switch from nasal to mouth breathing • CO₂ tolerance and why carbon dioxide isn’t simply a waste gas • What the BOLT score measures—and why it shouldn’t feel like a maximal breath hold • How breathing can improve recovery between sets and intervals • Why forcing rigid breathing ratios may not work for everyone • The limitations of box breathing • Breathing habits, snoring and sleep quality • A simple tongue and nasal-breathing technique you can practise today • Why humming before bed may help you relax Jacko is the author of Breathe Smarter, Run Stronger: Breathwork to Transform Your Running [https://amzn.to/4vs31uQ], a practical guide to improving breathing efficiency, running performance and recovery. Whether you’re a runner, athlete or simply want to feel calmer, move better and sleep more deeply, this episode will help you understand how to start training your breathing. FIND JACKO Website: https://thebreathrunningcoach.com [https://thebreathrunningcoach.com] Instagram: https://www.instagram.com/thebreathrunningcoach [https://www.instagram.com/thebreathrunningcoach/] Book: https://amzn.to/4hbcbrT [https://amzn.to/4hbcbrT] MOVE BETTER Start the FREE 7-Day Move Better Challenge: https://www.MoveBetter.Club [https://www.MoveBetter.Club] Instagram: https://www.instagram.com/movebetter.club [https://www.instagram.com/movebetterclub/]

#14 - Morning Sunlight: The Missing Key to Better Sleep, Energy, Metabolism & Health | Jonathan Jarecki

Most of us spend around 90% of our lives indoors—but what is that doing to our health? In this episode of The Move Better Podcast, I sit down with researcher Jonathan Jarecki to explore the science of sunlight, circadian rhythms, metabolism and why getting outside may be one of the simplest ways to improve your health. We discuss why sunlight is about far more than vitamin D, how morning light influences your sleep and energy, why modern indoor lighting may be affecting your metabolism, and whether red light therapy can replace natural sunlight. Whether you're interested in improving your sleep, stabilising blood sugar, boosting energy or simply feeling healthier, this episode is packed with practical advice you can start using today. In this episode we discuss: • Why sunlight is essential for human health • Morning sunlight and your circadian rhythm • Why vitamin D is only part of the story • How light affects blood sugar and metabolism • Red light, infrared light and blue light explained • Should you use red light therapy panels? • The best lighting for your home and workplace • Incandescent vs LED lighting • How light influences sleep and melatonin production • Easy ways to get more natural light every day If you enjoyed this episode, please follow the podcast, leave a rating and share it with someone who spends too much time indoors. Join the free 7-Day Move Better Challenge: www.MoveBetter.Club [http://www.movebetter.club/] Connect with Mark Broadbent Website: https://www.MoveBetter.Club [https://www.movebetter.club/] Instagram: https://www.instagram.com/movebetter.club [https://www.instagram.com/movebetter.club] YouTube: https://www.youtube.com/@MoveBetterPodcast [https://www.youtube.com/@MoveBetterPodcast] Facebook: https://www.facebook.com/MoveBetterClub [https://www.facebook.com/MoveBetterClub] Connect with Jonathan Jarecki Instagram: https://www.instagram.com/jonathanjarecki [https://www.instagram.com/jonathanjarecki] Website: https://www.jonathanjarecki.com [https://www.jonathanjarecki.com/]

#13 - Stop Chasing Pain with Perry Nickelston | Why Your Pain Isn't Where You Think It Is

Most people focus only on where it hurts. Perry explains why, for chronic pain, the real cause is often somewhere else in the body. In this episode of The Move Better Podcast, Perry explains why chronic pain is rarely caused by the painful area itself and how movement, the nervous system and the lymphatic system all work together to help the body heal. We discuss: * Why pain is an awareness signal—not a damage signal * Why movement variety matters more than exercise selection * The connection between feet, hips, jaw and chronic pain * Why crawling, rolling and ground-based movement are so powerful * How the lymphatic system influences recovery and inflammation * Perry's "Big Six" daily routine * Why posture is neurological—not just muscular * Simple ways to move better every day If you've been battling recurring pain or want to build a body that stays resilient for life, this episode is packed with practical advice. www.MoveBetter.Club [http://www.MoveBetter.Club] Connect with Perry Nickelston 🌐 Website: Stop Chasing Pain [https://www.stopchasingpain.com/?utm_source=chatgpt.com] 📸 Instagram: @stopchasingpain 🎙️ Podcast: Stop Chasing Pain Podcast [https://podcasts.apple.com/us/podcast/stop-chasing-pain/id381697894?utm_source=chatgpt.com] Connect with Mark Broadbent 🌐 Website: MoveBetter.Club [https://www.movebetter.club/?utm_source=chatgpt.com] 📸 Instagram: @movebetter.club [https://www.instagram.com/movebetter.club/?utm_source=chatgpt.com] 📧 Email: Mark@MoveBetter.Club

#12 - Move Better, Not More: Ryan Hurst on the Biggest Fitness Mistakes

What if the biggest reason you're not moving better isn't that you're doing too little, but that you're doing too much? In Episode 12 of The Move Better Podcast, Mark Broadbent is joined by movement coach and GMB Fitness co-founder Ryan Hurst to explore why so many people get stuck chasing numbers, workouts and gym routines that don't actually improve how they move. Ryan explains why your "why" should shape every aspect of your training, why movement quality beats quantity, how play and exploration can transform your body, and why just a few focused minutes each day can outperform long, exhausting workouts. Whether you're trying to stay active after 40, reduce aches and pains, improve mobility, or simply move with more confidence, this episode is packed with practical advice you can start using immediately. In this episode: * Why most people are doing too much in training * The importance of defining your movement goals * Why strength without movement can become a limitation * How to balance strength and mobility as you age * The power of movement play and exploration * The minimum effective dose for lasting progress * A simple daily movement challenge anyone can start today The Move Better Podcast helps you move better, feel better and live better through practical conversations on health, movement and performance. Find out more about Ryan and GMB Fitness: https://gmb.io Visit Move Better: https://www.movebetter.club Follow us for more movement tips and future episodes.

#11 - Why Your Body Is In Pain (And How To Fix It) with Eric Goodman

Most people think pain is something that happens to them. Eric Goodman believes otherwise. In this episode of The Move Better Podcast, Mark Broadbent sits down with the creator of Foundation Training to discuss why chronic pain is often the result of modern movement habits, poor posture, weak movement patterns, and a lack of body awareness. Eric explains why traditional fitness approaches often miss the bigger picture, how breathing influences movement and recovery, why the hip hinge is one of the most misunderstood movement patterns, and what people can do immediately to start reducing pain and moving more efficiently. If you've struggled with back pain, poor posture, stiffness, movement limitations, or simply want to understand how your body was designed to function, this episode is packed with practical insights. * Foundation Training explained * Pain relief vs performance * Why posture matters * The connection between breathing and movement * Hip hinging and spinal health * Modern technology and movement dysfunction * Why bodybuilding isn't enough * Recovery, resilience and longevity * Daily habits that contribute to chronic pain Connect With Eric Goodman 🌐 Foundation Training: https://www.foundationtraining.com [https://www.foundationtraining.com] 📺 YouTube: https://www.youtube.com/@FoundationTraining 📷 Instagram: https://www.instagram.com/foundationtraining [https://www.instagram.com/foundationtraining] Connect With Mark Broadbent 🌐 Website: https://www.movebetter.club [https://www.movebetter.club] 📷 Instagram: https://www.instagram.com/movebetter.club 📘 Facebook: https://www.facebook.com/movebetter.club 📧 Email: Mark@MoveBetter.Club The Move Better Podcast explores movement, health, fitness, longevity, performance, recovery, and practical ways to move and feel better for life. New episodes released regularly.