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

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/]

Ep. 9 - Training and the menstrual cycle: the science of resistance training for women, with Dr. Lauren Colenso-Semple

In the gym, there’s often a pattern: women on the cardio machines, men in the weights section. It's a divide that says a lot about how we think women should train, but how much of that is science, and how much is just habit? This week, Greg and Charlie sit down with Dr. Lauren Colenso-Semple, a researcher specialising in female physiology and strength training,to answer the question: should women train like men? Lauren is also the co-owner of the MASS Research Review, which helps bridge the gap between cutting-edge research and practical fitness strategies for coaches and trainers. As always, we’ll start with the science, unpacking the key biological differences between the sexes and what they actually mean for how women should train, their risk of injury, and their relationship with exercise across different life stages. From hormonal fluctuations across the menstrual cycle to the effects of menopause symptoms, we explore how the body changes and what that means for getting the most out of your training.  From there, we move into the practice, where Lauren, Charlie, and Greg discuss tangible ways to improve our training routines. They discuss: * How socialisation shapes women's access to sport from an early age (19:08) * Why resistance training is conducive to healthy aging (26:23)  *  What should we consider before pursuing Hormone Replacement Therapy? (31:52) Lauren walks us through what physical training can look like across different life stages, including how contraception and menopause factor into the picture.  Finally, in the experience section, we turn to your questions. How to get back into training post-partum? Can pilates and stretching help relieve period cramps? Are there exercises we should be prioritising to better manage our cycles? Tune in to find out.  While we’re here, just a note on language: throughout this episode, we use the term "women" for accessibility, but this episode makes an important distinction between gender and biological sex. To explore further: * Lauren Colenso-Semple - Website [https://www.drlaurencs.com/] * Lauren Colenso-Semple - Instagram [https://www.instagram.com/drlaurencs1/] * Greg Potter - Website [https://gregpotterphd.com/] * Greg Potter - Instagram [https://www.instagram.com/gregpotterphd/?hl=en] * Thriva - Website [https://thriva.co/] If you’d like to send us your health questions for future episodes, you can email us a voice note, or simply write in with your question at themethod@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. 8 - Q&A: fat loss, cholesterol, caffeine, and beating jet lag, with Greg and Charlie

Have you ever written to us and been waiting expectantly for your question to make the cut? Well, it's time we finally answered you.  This week, Greg and Charlie are back behind the mic for something a little different; a special Q&A episode. Over the course of 8 episodes, we've gathered a number of fascinating listener questions that don't always fit neatly into the subjects we cover. So today, we give four questions the spotlight they deserve, drawing on Greg's depth of knowledge and experience in the world of science. We cover three big themes: nutrition, caffeine, and sleep. From the basics of fat loss to the science of jet lag, Greg – or Dr. P, as we like to call him – breaks down the science, while Charlie brings the questions you actually want answered, including: * Low fat or low carb: which is best for weight loss? (3:53) * Can you lower cholesterol through diet alone, without taking statins? (13:26) * How does caffeine work, and does it affect everyone's sleep in the same way? (19:07) * What's the best way to prepare for and recover from jet lag? (And is May a good time to see the cherry blossoms in Japan?) (33:32) Whether you're fine-tuning your diet, navigating your relationship with coffee, or counting down to a long-haul flight, there's something in this episode for you. And if you stick around, you might just hear from our producer Lise, who may or may not be drinking an alarming amount of French press coffee every morning. We hope you enjoy this alternative format; and let this be your reminder to send in your questions to themethod@thriva.co [themethod@thriva.co]. Greg's brain is officially on tap. Links: * Susanna Holt’s Satiety Index [https://pubmed.ncbi.nlm.nih.gov/7498104/] * Timeshifter App [https://www.timeshifter.com/] * 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/].