Sweaty AF Podcast

In this episode of the Sweaty AF podcast, Dr. Sophie Bostock, renowned sleep scientist, shares her journey into sleep research and the importance of sleep for overall health. She discusses the differences between sleep quality and quantity, the various stages of sleep, and how hormonal changes and circadian rhythms affect sleep patterns. Dr. Sophie provides practical tips for improving sleep, including the role of light, exercise, and nutrition, as well as the impact of alcohol and stress on sleep quality. The conversation emphasizes the significance of cognitive behavioral therapy for insomnia and the need for better sleep hygiene.Sleep is a shield against stress, helping us bounce back faster.Both sleep quality and quantity are crucial for health.Hormonal fluctuations, especially during perimenopause, can disrupt sleep.Circadian rhythms are wired into every cell of our body.Light exposure is essential for regulating our sleep-wake cycles.Exercise can enhance sleep quality, especially when timed correctly.Alcohol can fragment sleep and suppress REM sleep.Cognitive Behavioral Therapy is the most effective treatment for insomnia.Sleep hygiene practices are vital for improving sleep quality.Managing stress is key to achieving better sleep.Find Sophie at: https://www.thesleepscientist.com/https://www.instagram.com/drsophiebostock

In this conversation, Lucy and Pauline discuss the critical aspects of functional nutrition, particularly for women in midlife. They explore the importance of understanding hormonal changes, managing blood sugar levels, and addressing insulin resistance. Pauline emphasizes the role of lifestyle changes, including sleep, stress management, and nutrition, in achieving hormonal balance. They also touch on the impact of inflammation, thyroid health, and the significance of supplements. The discussion concludes with insights on mindset shifts for longevity and practical advice for women to embrace their health journey.Women in midlife require a new approach to nutrition.Hormonal changes significantly impact women's health.Blood sugar management is crucial for metabolic health.Insulin resistance can worsen perimenopausal symptoms.Stress and cortisol levels affect weight management.Thyroid health is essential for overall well-being.Inflammation can disrupt hormonal balance.Supplements like creatine can support energy levels.Sleep quality is linked to inflammation and health.Mindset shifts are vital for embracing health in midlife.Find Pauline at:https://www.instagram.com/paulinejcox

In this enlightening conversation, Kate shares her personal journey through perimenopause, detailing the challenges she faced and how they inspired her mission to empower women in midlife. She discusses the importance of adapting fitness routines, nutrition, and mindset to navigate this life stage effectively. Kate emphasises the need for open conversations about menopause, breaking the stigma, and the significance of strength training and mental well-being. She also provides practical advice for women entering perimenopause, advocating for gradual lifestyle changes and the importance of self-acceptance.* Kate's journey through perimenopause sparked her mission to empower women.* Many women are unaware of perimenopause and its symptoms.* Adapting fitness routines is crucial during midlife.* Nutrition plays a vital role in managing menopause symptoms.* Mindset is key; menopause can be a launch pad for new beginnings.* Breaking the stigma around menopause is essential for women's health.* Strength training is crucial for maintaining muscle and bone density.* Hormone replacement therapy should be considered after lifestyle changes.* Movement, even in small amounts, can significantly improve mental well-being.* Creating a supportive community is vital for women navigating menopause.You can find Kate here:https://www.owningyourmenopause.com/https://www.instagram.com/owningyourmenopause/https://www.instagram.com/katerh_fitness/

In this episode of the Sweaty AF podcast, Dr. Sara Reardon, aka The Vagina Whisperer, a board-certified pelvic floor physical therapist, discusses the importance of pelvic health, the common issues women face, and the proactive measures they can take to maintain their pelvic floor health. She emphasizes the need for education, the stigma surrounding pelvic health, and the various stages of life that affect pelvic floor function. Dr. Reardon also addresses myths and misconceptions about pelvic health and offers practical tips for women to improve their pelvic health and intimacy.Pelvic health is often stigmatized and not discussed openly.Education about pelvic health is crucial for women of all ages.Postpartum care should include pelvic floor therapy.Menopause significantly impacts pelvic floor health due to hormonal changes.Kegels are not a one-size-fits-all solution for pelvic floor issues.Proactive measures can prevent pelvic floor dysfunction.Understanding the anatomy of the pelvic floor is essential for health.Intimacy can be affected by pelvic floor issues, but there are solutions.Women should not feel ashamed to seek help for pelvic health problems.Simple lifestyle changes can greatly improve pelvic health.To connect with Dr. Sara go to:https://thevagwhisperer.com/https://www.instagram.com/the.vagina.whisperer/

In this episode, Kristin Weitzel shares her transformative journey through breathwork and cold exposure, emphasizing their profound impact on mental health and personal growth. She discusses her coaching methods, focusing on women's health, the importance of understanding the nervous system, and the benefits and controversies surrounding cold therapy. Kristin also delves into the emerging field of microdosing, the power of vulnerability in building connections, and her aspirations to expand her influence in the wellness community.Breathwork can change nervous system tone and thoughts.Cold exposure has transformative effects on mental and physical health.Understanding the nervous system is crucial for personal growth.Women may need to approach cold therapy with caution.Microdosing can be a valuable tool for mental health.Vulnerability fosters deep connections and healing.Biohacking practices can enhance resilience and well-being.Sharing personal struggles can lead to collective healing.Building arousal flexibility helps manage stress effectively.Future work will focus on integrating wellness practices in corporate settings.Follow & connect with Kristin:Instagram: @kristinweitzelofficialWebsite: www.wellpower.lifeGuided Coaching: www.theinner.quest

In this enlightening conversation, Dr. Miguel Stanley discusses the evolution of dentistry from a mechanical fix to a holistic approach that emphasizes the mouth's role in systemic health. He highlights the dangers of outdated dental practices, such as mercury fillings, and explains how inflammation is at the root of many modern illnesses. Dr. Stanley advocates for biological dentistry, which focuses on metal-free practices and the integration of oral health into overall healthcare. He encourages patients to be proactive in seeking quality dental care and emphasizes the importance of continuous education for dental professionals. In this conversation, Dr. Miguel Stanley discusses the importance of individualized dental care, the role of fluoride, and innovative technologies in dentistry. He emphasizes the seriousness of tooth extractions and the impact of hormonal changes on oral health. The discussion also covers essential supplements for maintaining oral health, common myths in dentistry, and the future of the field with the integration of AI. Dr. Stanley concludes with practical tips for dental care, particularly for children.Dentistry is evolving from a mechanical fix to a holistic approach.The mouth is a mirror for systemic health and emotional well-being.Old dental practices, like mercury fillings, can have long-term health effects.Inflammation is at the root of many modern illnesses.Oral health directly influences systemic inflammation and hormonal balance.Biological dentistry focuses on metal-free and holistic practices.Regular dental check-ups are crucial for maintaining overall health.New technologies, like saliva tests, can measure oral health and inflammation.Patients should be proactive in seeking quality dental care.Education and continuous learning are essential for dental professionals. Fluoride can help reduce tooth decay for some families.Individualized dental care is crucial for effective treatment.Innovative technologies can enhance healing in dental procedures.Tooth extraction is a significant surgery that requires proper care.Hormonal changes can affect oral health, especially in women.Vitamin D3 and K2 are essential for bone health and oral care.Nutrition plays a fundamental role in maintaining oral health.AI has the potential to democratize healthcare and improve patient outcomes.Patients should be proactive and accountable for their dental health.Parents should supervise their children's dental hygiene until age 15.For more on Dr. Miguel visit him at: https://miguelstanley.com/

In this episode, Dr. Nidhi Pandya discusses the principles of Ayurveda, its relevance in modern health, and introduces her Inner Climate Framework. She explains how to identify imbalances in the body and offers practical advice for maintaining a healthy lifestyle through daily rituals, nutrition, and mindfulness practices. The conversation also touches on the importance of oiling, meditation, and breathwork, especially for women going through perimenopause. Dr. Pandya emphasizes the need to reconnect with our innate wisdom for better health.takeawaysAyurveda is the science of life, covering all aspects of wellness.The Inner Climate Framework helps identify and restore balance in the body.Imbalances can manifest as hot, dry, cold, or stagnant conditions.Daily practices like cooking warm foods and body oiling are essential.Meditation and breathwork are crucial for maintaining inner climate.Women experience dryness during perimenopause and should adapt their diets accordingly.Oiling the body is a traditional practice that supports health.The microbiome thrives in a warm and moist environment.Sustainable health practices lead to lasting change.Reconnecting with our innate wisdom is key to health.Nidhi's book, Your Body Already Knows, is available now.Instagram:https://www.instagram.com/my_ayurvedic_life/For Nidhi's upcoming Ayurvedic Nutrition Certification course go to: https://www.nidhi.me/

In this conversation, Dylan Gemelli shares his remarkable journey from a troubled past to becoming a leading educator in fitness, peptides, and holistic health. He discusses the importance of biohacking, mindset, and spiritual growth in his transformation. Dylan emphasizes the significance of hormonal health, and the role of peptides in recovery and longevity. He also highlights the need for a balanced approach to health and wellness, advocating for a deeper understanding of individual needs and the future of health practices.Dylan's journey from adversity to transformation is inspiring.Biohacking has become a calling for Dylan, aligning with his purpose.Mindset and spirituality play crucial roles in personal growth.Hormonal health is often overlooked, especially in women.Peptides can significantly impact recovery and overall health.Rest and recovery are essential for long-term fitness success.Creatine is beneficial for women, especially during menopause.Dylan's new clinic aims to provide personalized care.Education on peptides is vital for informed health choices.The future of health may involve innovative peptide applications.You can find Dylan at: https://dylangemelli.com/https://www.instagram.com/dylangemelli/

In this conversation, Susan Saunders discusses the differences between Dementia and Alzheimer's, her personal journey into the field, and the importance of holistic approaches to brain health. She emphasises the role of lifestyle factors, including diet, exercise, sleep, and social connections, in preventing cognitive decline, particularly in women during and after menopause. The discussion also covers the significance of daily habits, the impact of alcohol, and the potential benefits of fasting and sauna use for brain health. Susan highlights the importance of cognitive reserve and encourages listeners to prioritize their brain health in daily life.Dementia is a term for symptoms, while Alzheimer's is a disease.Personal experiences can drive a passion for understanding dementia.Holistic approaches to brain health are essential.Menopause can impact cognitive health significantly.The years after menopause are crucial for women's health.Daily habits play a vital role in preventing cognitive decline.Quality sleep is essential for brain function.Social connections are critical for brain health.Alcohol consumption can negatively affect brain health.Nutrition, particularly plant-based foods, is vital for brain health.You can find out more about Susans work here:https://susansaundershealth.com/https://www.instagram.com/susansaundershealth/

In this conversation, Dr. Melissa Sonners, shares her inspiring journey from battling neurological Lyme disease to becoming a leader in nervous system regulation. She emphasizes the importance of listening to our bodies and the whispers of our intuition, especially for high-performing women. The discussion covers practical strategies for integrating self-care into busy lives, understanding cycle syncing, and the significance of micro breaks. Dr. Melissa also highlights the role of daydreaming and expansive vision in regulating the nervous system, as well as the unique challenges women face during perimenopause. The conversation concludes with insights on biohacking tools that support brain and hormonal health.TakeawaysListening to our bodies is crucial for health.Self-care should be integrated into daily life.Cycle syncing helps women understand their hormonal changes.Micro breaks can enhance clarity and reduce stress.Daydreaming is a powerful tool for creativity and relaxation.Perimenopause is an opportunity for self-discovery and intuition.Creating a 'sit spot' can aid in establishing calmness.Nature serves as a great regulator for our nervous system.Consistency in practices retrains our nervous system.Biohacking tools can support overall wellness and hormonal balance.You can find more on Dr. Melissa below:- Be Inspired Mama podcast- https://www.instagram.com/beinspiredmama/https://www.drmelissasonners.com/

In this conversation, Denise Kirtley shares her inspiring journey of transformation in midlife, emphasizing the importance of strength training, nutrition, and mindset. She discusses her personal experiences with weight loss, bodybuilding, and the challenges of navigating perimenopause. Denise highlights the significance of community support and the need for women to prioritize their health and wellness as they age. She also touches on the role of supplements, recovery, and the importance of balance in life. The conversation concludes with actionable steps for listeners to start their own health journeys.takeawaysDenise lost 50 pounds in nine months through weightlifting and nutrition changes.Midlife women can get stronger and healthier with the right mindset.Building muscle is crucial for longevity and health in midlife.Tracking macros helps in understanding nutrition and achieving fitness goals.Community support is vital for motivation and accountability.Sleep is essential for recovery and muscle building.Women should focus on protein intake to maintain muscle mass.Balance in life is important; enjoyment should not be sacrificed for health.Aging does not mean decline; it can be a time of strength and vitality.Women need to be seen and catered to in the wellness industry. You can find Denise at: www.rebellionbody.com  www.rebellionbodymethod.com And instagram @fifityfitnessjourney

In this enlightening conversation, Darin shares his journey into wellness, sparked by his father's health struggles with toxins. He discusses practical steps for detoxing our environments, the importance of being mindful of the products we use, and the impact of EMFs on our health. The conversation also delves into hormonal health, the role of supplements, and the need for a holistic approach to living well. Darin emphasizes the importance of community and personal responsibility in navigating the complexities of modern health challenges.Darin's journey into wellness began with his father's health issues.Detoxing involves changing everyday products like detergents and deodorants.Filtering water is crucial to avoid harmful chemicals.Buying organic and whole foods can reduce exposure to toxins.Fashion choices can also impact health; opt for natural fibers.Sunscreen should be chosen carefully to avoid harmful chemicals.EMFs are a significant health concern; proximity and duration matter.Hormonal health is affected by environmental toxins and endocrine disruptors.Supplements can be beneficial but should be approached with caution.A holistic approach to health includes diet, environment, and emotional well-being.You can find Darin at:https://superlife.com

In this conversation, Valerie Orsoni shares her inspiring journey into biohacking, detailing her struggles with juvenile arthritis and multiple sclerosis, and how she transformed her health through self-empowerment and innovative practices. She discusses the impact of biohacking on longevity, her unique approach to exercise, and the importance of testing and supplements. Valerie also addresses cultural perceptions of biohacking in France, her experiences with perimenopause, and the significance of mindfulness and gratitude in daily life. Throughout the conversation, she emphasizes the need for consistency and discipline in biohacking, while encouraging listeners to prioritize their health and well-being.takeawaysValerie's journey into biohacking began as a response to her health challenges.She transformed her health by integrating supplements and lifestyle changes.Valerie emphasizes the importance of self-empowerment in health.Biohacking has significantly impacted her longevity and vitality.Cultural perceptions of biohacking vary, especially in France.Valerie's experience with multiple sclerosis led to a deeper understanding of health.She has climbed numerous mountains, defying her past limitations.Valerie's exercise routine focuses on body weight training rather than heavy weights.Testing and reevaluating supplements is crucial for optimal health.Mindfulness and gratitude play a significant role in her daily practices.Want to learn more about Valerie head across to her instagra page @valerieorsoni or her website: https://www.valbiohacker.com/This episode was recorded in my Sunlighten Sauna, all links are in my instagram bio @sweatyafpodcast or use code SWEATYAF on following sites for discounts:UK Site - https://get.sunlighten.com/uk_sweatyafUSA Site - https://get.sunlighten.com/sweatyaf

What if your so called “midlife crisis” was actually the start of your most powerful chapter?This week, I’m joined by Kate Muir, investigative journalist, author of Everything You Need to Know About the Menopause, and creator of the groundbreaking documentary Sex, Myths and the Menopause, to break the silence and stigma around women’s health in midlife.Kate shares her personal journey through perimenopause and beyond, and we dive deep into the misunderstood hormonal shifts that affect mood, memory, metabolism, libido, and identity. We cover everything from HRT and testosterone to cold water swimming, mental health, online dating, and why midlife is actually a portal to joy, reinvention, and radical self compassion.She also opens up about her latest book, How to Have a Magnificent Midlife Crisis, and why every woman deserves evidence based support, not shame or silence, through this transformation.Whether you’re in the thick of perimenopause or just beginning to question who you’re becoming, this episode is a must listen for anyone ready to take midlife into their own hands.Every woman deserves a midlife awakening, not a crisisHormones impact mental health more than we thinkHRT and testosterone can be safe, life changing toolsCold water swimming is a potent midlife mood boosterTracking symptoms = understanding your unique rhythmSelf compassion is the most powerful midlife practiceMidlife can be the gateway to reinvention, vitality, and joyYou can find Kate at:https://substack.com/@katemuirhttps://katemuir.co.uk/https://www.instagram.com/menoscandal/

In this conversation, Lucy and Dave Pascoe delve into the world of biohacking, exploring Dave's personal journey, the various practices he employs, and the philosophy behind his approach to health and aging. They discuss the importance of self-care, the role of supplements, and the significance of understanding one's biological age through testing. Dave shares insights on daily routines, the impact of stress, and the basics of health that underpin effective biohacking. The conversation also touches on skepticism in the biohacking community, the importance of tracking metrics, and the future of health optimization.takeawaysDave Pascoe is a prominent biohacker who utilizes various therapies and supplements.He emphasizes the importance of self-care and stress management in health.Dave's journey into biohacking began around 2012, influenced by his health and fitness background.He believes in living as healthy as possible rather than seeking immortality.Supplements play a significant role in his biohacking routine, with 170 taken daily.Understanding biological age through testing is crucial for effective biohacking.Daily routines are essential for maintaining health and wellness.Skepticism is a common trait among biohackers, leading to thorough testing of practices.Sauna use is highlighted as an underrated yet transformative biohack.Dave aims to be in the best health possible to take advantage of future longevity advancements.You can find Dave at:https://www.davepascoe.nethttps://www.instagram.com/dave.pascoe

In this conversation, Daniel Root discusses the Detox Nation Protocol, a detoxification program founded by his father. The protocol utilises niacin and infrared saunas to detoxify the body from harmful chemicals and heavy metals. Daniel explains the science behind the detox process, expected results, health benefits, and guidelines for following the protocol. He also shares success stories from individuals who have undergone the program, highlighting its effectiveness in reversing chronic conditions and improving overall health. Additionally, he addresses considerations for specific populations and future research directions in detoxification.takeawaysThe Detox Nation Protocol was founded in 1982 by Daniel's father.Toxins stored in fat can disrupt weight loss efforts.The protocol has shown success in reversing chronic conditions.Infrared saunas and niacin are key components of the detox process.Participants may experience headaches and nausea during detox.Health span refers to a healthy lifespan, which can be improved through detox.The program is not primarily a weight loss program, but can aid in weight management.Pregnant women and those with certain health conditions should avoid the protocol.Zeolite is an effective binder that can improve nutrient absorption.Future research will explore the effects of detoxification on mental health and galvanism.Daniel’s book, Sauna Detoxification Using Niacin, is available on Amazon or via his website https://www.getdetoxinated.com/Thank you to Sweat Lounge - Infrared Sauna Studio - London for hosting this episode.Londons flagship Infrared Sauna Studio can be found here:https://sweatlounge.co.uk

In this episode of the Sweaty AF podcast, Lucy and Zora Benhamou, a distinguished gerontologist, biohacker, and the dynamic host of the Hack My Age podcast, delve into the complexities of menopause, discussing its stages, symptoms, and the importance of awareness and testing. Zora breaks down the three main stages of menopause: pre, peri, and post, emphasizing that perimenopause can start as early as the mid-thirties. They explore subtle symptoms that may be overlooked and the significance of monitoring hormonal health through testing. The conversation also highlights the role of hormone replacement therapy and the often-neglected importance of testosterone in women's health. Overall, the episode aims to empower women with knowledge and encourage proactive health management during menopause. In this conversation, Zora Benhamou discusses the complexities of menopause, focusing on the role of hormones, particularly estradiol, and the differences between bioidentical and synthetic hormones. She emphasizes the importance of personalized hormone therapy and the role of compounding pharmacies in providing tailored solutions. The discussion also covers the impact of menopause on brain health, current research findings, and personal experiences with osteoarthritis. Zora shares her daily biohacking practices and highlights the need for a global perspective on menopause, noting that education and socioeconomic factors influence women's understanding and management of menopause.All of Zora’s programmes and Freebies can be found at: https://hackmyage.com/Zora’s Socials:Instagram - https://www.instagram.com/hackmyageFacebook - https://www.facebook.com/HackMyAge/Youtube - https://www.youtube.com/@hackmyageTiktok - https://www.tiktok.com/@hackmyageZora is available on all podcast channels - Hack my AgeThank you to Revive Health & Wellness for hosting this episode.Find their amazing recovery centre here: https://www.revivewellnesscentre.co.uk/

This episode is a must-listen for anyone curious about the brain’s response to heat and cold therapy, and how it relates to mental health, resilience and recovery.Lucy sits down with Alanna Kit, Neuroscientist and Co-Founder of ARC, the UK’s largest sauna and contrast therapy space based in Canary Wharf, London. Together, they explore the fascinating intersection of neuroscience, psychedelics and holistic health practices.Alanna shares her journey from a background in exercise science to studying the effects of psilocybin on the brain, offering insights into inflammation, nervous system regulation and the science behind contrast therapy.Whether you’re interested in biohacking, brain health or just want to understand what sauna and cold exposure actually do for your body and mind, this episode is packed with insight.✔ Alanna’s journey from athlete to neuroscientist highlights the importance of understanding the body✔ Psychedelics like psilocybin are being studied for their potential to treat mental health conditions✔ Inflammation is a key contributor to both physical and mental illness✔ Contrast therapy can help build mental resilience and support recovery✔ Community and connection play a vital role in holistic health✔ Sauna and cold immersion offer both physiological and psychological benefits✔ Understanding the body’s stress response can improve recovery and overall wellbeing✔ Personal practices such as meditation and breathwork are essential tools for self-care✔ Psychedelic research is advancing, with a focus on tailored, individualised care✔ Women’s health must be prioritised in wellness research and practice

In this episode, Lucy interviews Natalie Overton, the owner of Revive Health and Wellness, who shares her personal journey with multiple sclerosis (MS) and how it led her to create a wellness centre focused on recovery and natural healing. Natalie discusses her health battles, the challenges of living with MS, and the importance of community support. She emphasises the need for a holistic approach to health, including the use of various therapies to improve well-being. The conversation also touches on the societal perceptions of health and wellness, the impact of stress, and the significance of investing in one's health.Natalie's health struggles led to the creation of Revive Health and Wellness.Multiple sclerosis can manifest in various ways, affecting cognitive and physical abilities.Community support is crucial for those facing health challenges.Investing in wellness can prevent future health issues.Natural therapies can complement traditional medicine for better health outcomes.Stress can significantly impact physical health and well-being.Creating a wellness culture involves educating others about health alternatives.It's important to question medical advice and seek alternatives when necessary.The journey to wellness is ongoing and requires consistent effort.Menopause and MS symptoms can overlap, complicating diagnosis and treatment.

In this episode, Siim Land, a best-selling author and anthropologist, discusses the concept of longevity, emphasizing the importance of preventive health measures and lifestyle choices. He shares insights on how to enhance longevity through body composition, exercise, sauna use, and essential supplements. Siim also highlights practical steps individuals can take to improve their health span and overall well-being, making a compelling case for the integration of these practices into daily life.