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Welcome to Move Well, Live Well, Perform Well, the podcast that explores how to optimise your movement, train effectively, recover from injuries and live stronger.
Hosted by Simon Gilchrist, sports physiotherapist and founder of Mayfair Health and WellQ.
Simon sits down with experts each week to share insights on movement, performance and real health challenges. From knee pain to back injuries to burnouts and recovery, they share practical advice and tips for optimising your health along the way.
The podcast is powered by Mayfair Health, helping you to move better, live longer and perform at your best.
16 Episodes
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What actually separates elite cyclists from everyone else? In this episode, we’re joined by Stefan van der Fluit — professional cyclist and founder of FLOWBIO, to break down what high-level endurance performance really looks like behind the scenes. From managing huge training volumes and FTP expectations, to balancing recovery while building a startup, Stefan shares a rare, honest look into life as a pro cyclist operating at the sharp end of performance sport. We dive into how elite athletes ...
Why do stress fractures keep happening, even in elite athletes? And what actually separates a great rehab process from one that fails? In this episode, we’re joined by Dr Jon Houghton, Sports Medicine Consultant at the Fortius Clinic and Chief Medical Officer for the Football Association of Wales and Surrey Cricket Club, for an exclusive deep dive into bone stress injuries, rehab and recovery across elite sport and everyday athletes. With experience spanning elite football, international cr...
In this episode, Simon is joined by Nicola Marsh, registered dietitian and Head of Nutrition at Matt Roberts, to unpack the critical and often overlooked role nutrition plays in injury recovery, bone health and metabolic health. Nicola works at the intersection of elite performance and long-term wellbeing, supporting athletes and high-performing individuals through injury, rehabilitation and sustainable health optimisation. In this conversation, she cuts through common nutrition myths and exp...
In this episode of the Move Well Live Well Perform Well Podcast, Simon sits down with Dr Nick Birch, Consultant Orthopaedic Surgeon and one of the UK’s leading experts in spinal health, osteoporosis and early bone weakness. Dr Birch works at the intersection of bone biology, biomechanics, loading and lifestyle, treating both elite athletes and everyday patients. He explains why bone health often declines silently, why even highly trained athletes can develop stress fractures or weak bones, an...
In this episode, Simon sits down with Pete Williams, leading functional medicine practitioner, clinical educator, and founder of Functional Medicine Associates in London, to unpack what functional medicine really is and why so many people turn to it when conventional healthcare falls short. With over 20 years of experience, Pete explains functional medicine in plain English, breaking down how a systems-based approach looks beyond isolated symptoms to understand the root causes of long-standin...
In this episode, we sit down with Dr James Kustow, one of the UK's leading experts in adult ADHD and complex neuropsychiatry, to explore the fascinating connections between ADHD, hypermobility, anxiety and nervous system regulation. Dr Kustow, a Consultant Psychiatrist and former Medical Director of ADHD UK, shares his whole-system approach to understanding how brain regulation, autonomic stability, joint mechanics and sensory processing influence mental health. We discuss why ADHD diagnoses ...
1In this episode, Simon sits down with world-renowned elite sports sleep coach Nick Littlehales. Nick is a world-leading elite sports sleep coach who pioneered the “fourth pillar” of performance. His methods have supported some of the biggest success stories in sport - from from Manchester City’s Premier League rise to Team Sky’s Tour de France victories. Simon and Nick unpack what good-quality sleep really means and whether quality matters more than quantity. They dive into the science of dee...
In this episode, Simon sits down with Dr. Ash Kapoor - a longevity and human optimisation physician with over 30 years’ experience helping people feel healthier and live better from the inside out. Dr. Ash focuses on balancing hormones, fixing gut health, and boosting longevity through an integrative approach Expect to learn: - What inflammation really is and how it affects your overall health - How cortisol affects our stress and energy - The surprising benefits of fasting for longevity and...
In this episode Simon sits down with Dr. Warren Bradley, founder and Chief Science Officer at Hytro, to explore the cutting-edge technology of Blood Flow Restriction (BFR). Dr. Bradley shares how his background as a sports scientist working in elite performance led him to discover the potential of BFR - and how that journey inspired the creation of Hytro, a company making this powerful technology safe, accessible, and easy to use. Expect to learn: What Blood Flow Restriction (BFR) training is...
In this episode, Simon sits down with pain specialist Dean Halfpenny to unpack one of the most complex human experiences - pain. Together, they explore what pain really is, how it’s felt in the body, and why it varies so widely between individuals. Dean shares his expertise on the science behind pain, the emotional and psychological factors that influence it, and the future of pain treatment and management. Expect to learn: The true definition of pain and how the body processes it The k...
In this episode, Simon sits down with Dr Nicky Keay, in this episode, a medical doctor and leading expert in endocrinology and hormone health. Nicky’s mission is to provide a more personalised approach to hormone health helping individuals optimise their performance and wellbeing at every stage of life. Expect to learn: Why bones become weaker as we ageHow menopause and hormonal changes impact bone densityWhat osteoporosis is and how it can be prevented How to reverse poor bone hea...
In this episode, Simon sits down with Tiina Hoffman, an Exercise Physiologist and Master Trainer at First Beat. With a background in competitive cross-country skiing, she developed an interest in training, recovery, and heart rate variability. Tiina now uses her expertise to help people understand their wellness data and optimise their health. Expect to learn: What heart rate variability (HRV) really means and why it mattersHow your body responds to different kinds of stressWhy men and women ...
In this episode of the podcast, Simon sits down with Dr Mark Gillet, Chief Medical Officer of the Premier League and consultant in sports and exercise medicine at the Cleveland Clinic. Expect to learn: Why professional footballers are prone to injuryHow football managers respond to injured playersHow to optimise player performance during matches and off-seasonProven protocols for recovery - including sleep, cold-water therapy, nutrition and managing training loadsThe most common injurie...
In this episode of the podcast Simon speaks with Dr Wendy Denning, a GP with over 25 years experience in integrative medicine, to uncover the truth about GLP-1 receptor agonists (weight-loss drugs). This conversation covers all the medical research and advice about weight loss drugs. Expect to learn: The science behind weight-loss drugs and how they workWho should (and shouldn’t) be prescribed these drugsWhy weight loss is harder during perimenopause and menopauseThe surprising connection bet...
In this episode Simon sits down with Alex Montgomery, a renowned spinal surgeon with extensive experience in both private and NHS sectors. He is a leading voice in spinal health working with elite athletes among hundreds of other patients. This conversation explores the wide-spread impact of back pain in the UK. Discover the myths, facts and latest innovations in managing back pain effectively. Expect to learn: The different causes of back painThe role of education in managing back painCommon...
In this episode of the podcast Simon sits down with Sam Rajaratnam, a leading expert in degenerative knees from the Cleveland Clinic, to explore the latest breakthroughs in knee replacement surgery. This conversation dives into the rapid growth of total knee replacements and what’s driving innovation in the field. Sam breaks down what makes a good diagnosis, the role of x-rays and MRIs and how treatment plans are tailored to each patient’s needs. Expect to learn: How today’s knee replac...
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