More Good Days

More Good Days –Episode 6 Fasting may be the oldest metabolic reset tool humanity has ever used. What began as spiritual discipline is now increasingly supported by modern physiology. In this episode, Sean, Faf du Plessis and Michael Mol unpack how structured pauses from food can improve insulin control, fat metabolism and cellular resilience – while still protecting muscle, performance and daily productivity. You’ll learn how to approach fasting in a way that is sustainable, intelligent and safe. What we cover • Why the body switches from sugar to fat after periods without food • How fasting can improve blood pressure, LDL cholesterol and metabolic flexibility • Why protein and strength training determine whether you lose fat or muscle • The difference between starvation and strategy • Why hydration and minerals make or break a fast • How men and women may need different approaches • Who should not fast without medical supervision • How to choose a rhythm you can maintain for life The big idea Fasting is not magic. It improves how your body handles fuel. Fat loss, clarity and resilience follow when overall lifestyle, movement and nutrition align. Protocol options discussed We outline three practical approaches: ✔ Gentle overnight fasting ✔ Time-restricted eating (16:8) ✔ A twice-weekly 24-hour rhythm If you want the step-by-step guide for the full Ancient Fast structure: Get the complete protocol here: [INSERT LINK] Hydration is the secret weapon Many symptoms people blame on fasting – headaches, dizziness, fatigue – are often electrolyte related. Morning mineral support can dramatically improve adherence and energy. What to do when you eat To protect lean mass: • prioritise protein • train with resistance • walk daily • place denser carbohydrates near training Fasting without these often leads to muscle loss rather than metabolic improvement. Important note for women Start gently and build tolerance. If fasting worsens sleep, mood or cycle regularity, scale back. Stress adaptation must match life load. Medical disclaimer If you are pregnant, underweight, managing chronic disease, on glucose-lowering medication or have a history of eating disorders, seek professional guidance before attempting extended fasts. Discipline should create freedom – not anxiety. Real-world practicality This approach can fit normal work and family life. Use shorter windows on demanding days. Use longer fasts when schedule allows. Money saved can be redirected towards higher quality food. Bottom line Your body was designed for cycles of plenty and pause. When rhythm returns, clarity often follows. Ancient wisdom. Modern metrics. More Good Days.

Whole Foods: Eating the Way Nature Intended What actually counts as whole food — and why does it matter so much? In Episode 5 of More Good Days, we cut through the confusion around nutrition, ultra-processed “health” foods, and willpower-based eating. With Faf du Plessis and Dr Michael Mol, we explore why whole foods form the foundation of metabolic health, recovery, and longevity — and how building better systems beats relying on discipline alone. We unpack: - What whole foods really are (and what ultra-processed foods are doing to your body) - Why food structure, fibre, and nutrient synergy matter - How whole foods support gut health, stable energy, fat loss, and recovery - The science behind inflammation, blood sugar spikes, and metabolic stress - Why food-first nutrition often works better than synthetic shortcuts Key Takeaway: Whole foods aren’t about perfection or restriction — they’re about working with human biology, not against it. DISCLAIMER This podcast is for information and education only. It is not medical advice, diagnosis, or treatment. The tools, protocols, and insights shared on More Good Days are based on our personal experiences, scientific research, and the perspectives of our guests. Always consult a qualified medical professional before making changes to your nutrition, supplements, training, medication, or health routines — especially if you have any existing conditions. The hosts, guests, and partners of More Good Days accept no responsibility for any injury, loss, or damage arising from the use or misuse of the information shared in this episode.

Sauna – The Heat That Heals More Good Days | 2025 This episode explores how controlled heat exposure can support physiological resilience, improve cardiovascular health, and refine the body and mind from the inside out. In this episode, we break down: - The science linking sauna use to longevity and health outcomes - Why heat acts like cardiovascular training for your cells - Sean’s practical and repeatable sauna protocol - Free ways to access overlapping these benefits if you don’t have access to a sauna Discount Partner Links (Affiliates) Arctic Ape – Sauna and Ice Bath for heat and cold exposure at home 5% discount code MGD5 https://www.arctic-ape.co.za/order

Cold Plunge: The Reset You Can Feel © More Good Days | 2025 Cold exposure is not about punishment or bravado. It is about training the nervous system to stay calm under pressure. In this episode of More Good Days, we explore how controlled cold exposure can sharpen focus, stabilise mood, reduce inflammation, and rebuild resilience – physically and mentally. Discount Partner Links (Affiliates) Ice Bath products we use and trust: Arctic Ape – Ice baths and sauna for cold and heat exposure at home 5% discount code MGD5 https://www.arctic-ape.co.za/order Iglu Therapy – Premium ice baths for cold water therapy 7.5% discount code FAF5 https://iglutherapy.com/?linkId=lp_636293&sourceId=faf-du-plessis&tenantId=ampteck Key mechanisms discussed: • Catecholamine surge – Cold immersion significantly elevates noradrenaline and dopamine, enhancing alertness, motivation, and focus • Neurohormesis – Short-term stress improves emotional regulation and increases dopamine, serotonin and beta-endorphins. • Cold-shock proteins – Up-regulation of RBM3 and CIRP supports synaptic protection and brain plasticity. • Brown fat activation – Cold stimulates brown adipose tissue (BAT), increasing metabolic rate and glucose uptake. • Insulin sensitivity – Cold immersion significantly elevates noradrenaline and dopamine, driving alertness, motivation and focus. • Inflammation and recovery – Repeated exposure may reduce inflammatory markers and improve perceived quality of life. • Immune readiness – Cold exposure may support immune signalling via fat–immune pathways. • Mood and vitality – Regular cold exposure is associated with higher energy and reduced tension. • Sleep quality – Linked to improved deep sleep and sleep satisfaction. • Adaptation over time – With repeated exposure, the cold-shock gasp reflex diminishes as nervous-system control improves. Safety Notes • Never perform breath-holds in cold water • Enter and exit slowly – never plunge alone • Avoid cold exposure if pregnant or if you have heart disease or cold urticaria • Stop immediately if you experience chest pain, dizziness or numbness People with cardiovascular conditions, Raynaud’s phenomenon, or autonomic disorders should seek medical guidance before cold exposure. This content is for educational purposes only and does not constitute medical diagnosis or treatment. Link to References, Sources & Practical Tips: https://docs.google.com/document/d/1_kQsQk86Lok9gAbBWs4l6RHRMPoiadDRkViURVKhs1E/edit?tab=t.0 Partner Links (Affiliates) Products we use and trust: Bare Aminos – Creatine, electrolytes, and essential amino acids for muscle, energy and clean performance. 10% discount https://www.bareayr.co.za/discount/Mo.. Zenii Hydrogen Water – Molecular hydrogen for recovery and inflammation 10% discount https://zenii.co.za/discount/MGD%2525.. Arctic Ape – Ice baths and sauna for cold and heat exposure at home 5% discount code MGD5 https://www.arctic-ape.co.za/order Iglu Therapy – premium ice baths for cold water therapy 7.5% discount code FAF5 https://iglutherapy.com/?linkId=lp_63.. Hyperbaric Oxygen Therapy (HBOT) – Healing, detox and cellular repair. Enquiries: info@moregooddays.co.za Red Light Therapy Devices – Mitochondrial energy and recovery Enquiries: info@moregooddays.co.za Join the Community Like and subscribe to our channel. Sign up to our newsletter: www.moregooddays.co.za Instagram: @moregooddays_za TikTok: https://www.tiktok.com/@moregooddays_za LinkedIn: /sean-anthony-l-b7aa44 Facebook: /61582700162723 We would love to hear from you. What cold exposure protocol works best for you?

Sleep isn’t just rest. It’s your body’s nightly reset. During deep sleep, your brain clears toxins, your cells repair DNA, and your hormones recalibrate. But modern life — screens, caffeine, blue light, late-night work, and constant stress — has broken this rhythm. You can’t “out-hustle” bad sleep. You have to rebuild it. What You’ll Learn in This Episode: - How sleep cycles (light, deep, and REM) work together to restore your body and mind - Why deep sleep is essential for recovery, muscle growth, immunity, and longevity - How REM sleep supports memory, creativity, and emotional balance - What disrupts quality sleep — including low magnesium, blue light, alcohol, sugar, EMFs, and Wi-Fi - Why cooling your body helps signal your brain that it’s time to sleep The Morning Connection: Better sleep starts in the morning. Getting natural sunlight within 60 minutes of waking sets your body’s melatonin clock 14–16 hours later, helping you feel naturally sleepy at night. Add hydration, light movement, and gratitude to align body and mind daily. The Benefits You’ll Feel: - Clearer focus and better mood - Improved appetite and glucose control - Deeper sleep and vivid dreams - Stronger immunity and better workouts - Healthier skin and slower aging markers - Sleep isn’t a luxury — it’s your most powerful longevity tool.

Hydration is the base of all biohacking — but most people misunderstand it. It’s not just “drinking more water.” Your body runs on mineral-supported water, because electrolytes like sodium control how cells absorb and use it. Without minerals, you stay dehydrated at a cellular level. In this episode we unpack why hydration affects mood, focus, energy, sleep, and performance, plus Sean’s simple morning hydration protocol.