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

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/]

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/].