Ep. 14 - Night owl or early bird? Hacking your body clock, with Professor Russell Foster

Ep. 14 - Night owl or early bird? Hacking your body clock, with Professor Russell Foster

Ever woken up exactly one minute before your alarm? Or landed on the other side of the world with a very accurate sense of what time it is back home? Our bodies have fine-tuned internal clocks that set the pace for our circadian rhythm. But why did we evolve to work like this? And what happens to our health when we’re out of sync? This week, as a follow up from our conversation with Kathryn Pinkham, Greg and Charlie sit down with Dr. Russell Foster, for a crash course on circadian biology.  Russell is a Professor of Circadian Neuroscience at the University of Oxford, Head of the Department of Ophthalmology, and one of the science world’s leading voices on how our internal clocks work. Russell was instrumental in discovering a previously unknown light-sensing system in the eye that helps regulate our circadian rhythms. He is also the author of Life Time: The New Science of the Body Clock.  In our science section, Russell explains what the biological clock is and why we evolved to have one. He walks us through how our clocks are reset each day by time cues - and why light is chief amongst them. Russell also discusses the concept of chronotypes: why some of us are larks while others are owls, and why that difference is biological, not simply a lifestyle choice. We also delve into why our modern environments can put us out of sync.  In the practice segment, Russell, Greg, and Charlie get into what we can do to readjust our clocks, or better work with our natural day-night rhythm. We talk about: * What night owls can actually do when they’re forced into a 9-5 world - and how light and exercise can help (22:06) * Why seeking bright light the moment you wake up is not a good tip for early birds (24:30) * What shift workers can do to support their clocks despite inconsistent schedules (26:19) Finally, we turn to your listener questions in the experience section. Russell shares his own technique for falling back asleep in the middle of the night (a hint: it involves BBC Radio 4), explains why sleep tends to get harder as we age and whether that’s reversible. Charlie and Russell also get into a healthy debate about whether snoring partners should be banished to the spare room, and we take a deep dive into delayed sleep phase disorder, which involves answering Greg’s life conundrums – but not just.  Ultimately, Russell shows us that when it comes to our sleep-wake cycle, different isn't necessarily bad. Tune in to find out what your biological clock is trying to tell you. If you’d like to send us your health questions for future episodes, remember to email us a voice note or write in at themethod@thriva.co [themethod@thriva.co]. Links: * Russell Foster - Life Time: The New Science of the Body Clock [https://www.amazon.co.uk/Life-Time-Science-Revolutionize-Health/dp/0241529301] * Russell Foster - University of Oxford profile [https://www.ndcn.ox.ac.uk/team/russell-foster] * Greg Potter - Website [https://gregpotterphd.com/] * Greg Potter - Instagram [https://www.instagram.com/gregpotterphd/] * Thriva - Website [https://thriva.co/]  About Thriva: Thriva [https://thriva.co/] is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we’re living – and healthspan – how well we’re living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body – and what to do about it – before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions. To learn more about Thriva’s values and services, visit thriva.co [https://thriva.co/].

Ep.13 - Why can't I sleep? Tips to fix insomnia beyond sleep hygiene, with Kathryn Pinkham

Most of us have had a bad night’s sleep. But when insomnia becomes chronic, a whole new world of lifestyle advice seems to open up – one that is confusing, and sometimes fails to fix the problem. So this week, Greg and Charlie take a deep dive into chronic insomnia with a new guest: Kathryn Pinkham.  Kathryn is the founder of The Insomnia Clinic and one of the UK’s leading experts in treating chronic insomnia. Kathryn has helped over 5,000 people sleep better using Cognitive Behavioural Therapy for Insomnia (CBT-I) - the NHS-recommended, gold-standard treatment that outperforms sleeping pills for long-term outcomes. Her message: insomnia is very curable, however long or severely someone has been struggling. Starting with the science, Kathryn walks us through what sleep actually is and how it goes wrong. She explains the two biological systems that drive sleep: the circadian rhythm and sleep drive. She also makes the case for why standard sleep hygiene advice (the dark room, no caffeine after 2pm, a lengthy wind-down routine) often falls short. And yes, it can even add to the problem. In the practice segment, Kathryn, Greg, and Charlie get into what CBT-I actually involves. Including: * Why spending less time in bed can cure insomnia and why that works * How your bed becomes a source of anxiety and how to fix that association  * What to do when your mind won’t stop racing at bedtime Finally, in the experience section, we turn to your listener questions. We hear from a parent navigating sleep disruption with a toddler and a newborn on the way, and tackle questions about whether the 8-hour rule is real, and whether deep sleep really matters as much as we’re told. Enjoy this conversation, and if you’d like to send us your health questions for future episodes, remember to email us a voice note or write in at themethod@thriva.co To Explore Further * Kathryn Pinkham’s Insomnia Clinic: theinsomniaclinic.co.uk [https://theinsomniaclinic.co.uk/] * Sleep Well, Live Better course: theinsomniaclinic.co.uk/sleep-well-live-better [https://theinsomniaclinic.co.uk/] * Kathryn Pinkham’s Instagram: @theinsomniaclinic [https://www.instagram.com/theinsomniaclinic/]  * Greg Potter’s Website: gregpotterphd.com [https://gregpotterphd.com/] * Greg Potter’s Instagram: @gregpotterphd [https://www.instagram.com/gregpotterphd/] * Thriva’s Website: thriva.co [https://thriva.co/] About Thriva Thriva [https://thriva.co/] is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we’re living – and healthspan – how well we’re living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body  – and what to do about it – before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions. To learn more about Thriva’s values and services, visit thriva.co [https://thriva.co/].

Ep.12 - Navigating weight plateaus, intermittent fasting, and building strength as you age, a Q&A with Greg and Charlie

The questions have been piling up since our last episodes on weight loss and strength training, so this week, Greg and Charlie are clearing the backlog. We are back for another Q&A episode!  In the first half of this Greg and Charlie special, we’ll tackle some of the most pressing questions in nutrition and weight management right now.  * How to navigate weight plateaus after taking drugs like Mounjaro? (2:26) * What's the difference between intermittent fasting and time-restricted eating; who is it for or not for? (6:31) * When is it beneficial to try a 24 hour fast? (13:47) In the second half of this episode, we’ll continue the conversation about longevity, this time through the lens of strength training and nutrition as you age. We get into: * What you need to do in the gym to build muscle and bone density as you get older (19:26) * Why what you eat interacts with the muscle you're trying to build (25:23) * How can osteoporosis best be prevented? (28:19) And yes, this episode, Greg will do the impossible and answer a question in four seconds flat. What he and Charlie spend the other 40 minutes doing? That is yours to find out. Episodes mentioned: * Ep.2 - Resistance Training 101: building muscle for long-term health, with Eric Helms [https://share.transistor.fm/s/0e620c35] * Ep.3 - Can astronauts teach us how to age better? With longevity physician Filippo Ongaro [https://share.transistor.fm/s/d852e3c0] * Ep. 9 - Training and the menstrual cycle: the science of resistance training for women, with Dr. Lauren Colenso-Semple [https://share.transistor.fm/s/3c61571b] * Ep. 10 - Debunking cognitive decline: why your brain doesn't have to slow down with age, with Dr. Tommy Wood [https://share.transistor.fm/s/c3a3765d]  * Ep.11 - Ozempic, Yo-Yo Diets & the Science of Weight Loss, with Dr. David Allison [https://share.transistor.fm/s/f934c1a4] Links: * Greg Potter - Website [https://gregpotterphd.com/] * Greg Potter - Instagram [https://www.instagram.com/gregpotterphd/?hl=en] * Thriva - Website [https://thriva.co/] About Thriva: Thriva [https://thriva.co/] is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we're living – and healthspan – how well we're living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body - and what to do about it - before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions.  To learn more about Thriva’s values and services, visit https://thriva.co/ [https://thriva.co/].

Ep. 11 - Ozempic, Yo-Yo Diets & the Science of Weight Loss, with Dr. David Allison

Obesity is one of the most misunderstood and emotionally charged topics in health. But what does the science actually say? Dr. David Allison is one of the world’s leading obesity researchers and biostatisticians. Today, he’s here to cut through the noise. A professor of paediatrics and director of the USDA Children’s Nutrition Research Centre, David has spent decades challenging assumptions in the field. His rigorous, evidence-led approach is exactly what this conversation calls for. He sits down with Charlie and Greg to unpack what obesity actually is, what drives it, and how to think about managing it in a way that’s realistic, compassionate, and grounded in evidence. Starting with the science, David explains why BMI is more nuanced than its critics suggest, and why the conceptual definition of obesity - excess body fat that impairs health or longevity - is harder to work into practice than it sounds. He walks us through what we can say with confidence about obesity’s health risks, the role of energy balance and diet composition, and why body weight tends to creep back up after dieting (with some surprisingly reassuring findings along the way). In the practice segment, David, Greg, and Charlie get into the practical side of weight management, including: •        Why higher protein intake is one of the biggest levers for body composition •        The case for resistance training – especially if you’re using GLP-1 medications •        How to evaluate diet advice using a simple evidence checklist •        Why the ‘dental model’ of weight management might change how you think about yo-yo dieting •        What to know before starting semaglutide or other obesity medications   Finally, in the experience section, we turn to listener questions. We tackle navigating weight management during perimenopause and menopause, how to evaluate conflicting health claims online, and what to do about hair loss while using Mounjaro and GLP-1s. Enjoy this conversation, and if you’d like to send us your health questions for future episodes, remember to email us a voice note or write in at themethod@thriva.co [themethod@thriva.co].   To explore further •        David Allison – Website: https://www.linkedin.com/in/david-allison-2917963b/ [https://www.linkedin.com/in/david-allison-2917963b/] •        USDA Children’s Nutrition Research Centre: https://www.bcm.edu/research/research-centers/usda-ars-childrens-nutrition-research-center [https://www.bcm.edu/research/research-centers/usda-ars-childrens-nutrition-research-center] •        Greg Potter – Website: gregpotterphd.com [https://gregpotterphd.com/] •        Greg Potter – Instagram: @gregpotterphd [https://www.instagram.com/gregpotterphd/] •        Thriva – Website: thriva.co [https://thriva.co/]   About Thriva Thriva [https://thriva.co/] is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan - how long we’re living - and healthspan - how well we’re living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body - and what to do about it - before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions.   To learn more about Thriva’s values and services, visit https://thriva.co/ [https://thriva.co/].

Ep. 10 - Debunking cognitive decline: why your brain doesn't have to slow down with age, with Dr. Tommy Wood

Most of us assume cognitive decline is an inevitable part of getting older. But what if the science says otherwise? Dr. Tommy Wood says this is a modern health myth. His argument: if stimulated in the right way, the adult brain can stay sharp and high-functioning well into retirement age. A neuroscientist, performance consultant, and recent author of The Stimulated Mind, Tommy has spent his career applying the principles of brain performance to a wide range of lifestyles - from Formula 1 drivers to busy professionals. This week, he sits down with Charlie and Greg, to explore what it actually takes to keep your brain healthy and adaptable across time.  Starting with the science, Tommy will walk us through how the brain develops, and why being challenged through learning is good for neuroplasticity. He helps us wrap our heads around this with a helpful shorthand he calls “the 3-S Model”: Stimulus, Supply, and Support. Our guest also makes a case for freeing up “headroom”; we’ll let you find out what that means. Together, we’ll explore why cognitive decline is so often the result of a more sedentary lifestyle, and find out how to circumvent that. In the practice segment, Tommy, Greg, and Charlie will get into tangible exercises and small habits we can all try to improve our brain's ability to learn. Including: * Why video games are actually good for us (31:30) * Which physical activity sustains brain health best (35:05) * The case for learning a language - and yes, this includes coding (38:19) * How to stay challenged in a world where AI starts doing the thinking for us (40:55) Finally, in the experience section, we turn to real-life learning challenges and answer your listener questions. We’ve got a fascinating discussion on access to information in the age of the internet, and how that impacts our memory capacity. We also bring you practical answers to reconcile the enjoyment of learning new things with long-term cognitive benefits. Enjoy this conversation, and if you'd like to send us your health questions for future episodes, remember to email us a voice note or write in at themethod@thriva.co [themethod@thriva.co] To explore further: * Tommy Wood - Website [https://www.drtommywood.com/stimulated-mind] * Tommy Wood - Instagram [https://www.instagram.com/drtommywood/] * Greg Potter - Website [https://gregpotterphd.com/] * Greg Potter - Instagram [https://www.instagram.com/gregpotterphd/?hl=en] * Thriva - Website [https://thriva.co/]