After analysing data from thousands of Whoop users — including elite athletes — Kristen Holmes (@TheLine-Podcast) proves that bypassing your natural pressure for sleep comes at a massive cost to recovery, HRV, and performance.

You’ll hear why perceiving your day as threatening instead of challenging destroys your sleep quality, how Zone 2 training is actually a recovery modality (not exercise), and what happens when you fight sleepiness and get a second wind that crushes your melatonin and growth hormone release.

Tune in for her jet lag protocol, why meal timing matters more than most people realise, and the single behaviour that improves almost every health metric: consistent sleep timing.

00:00 Introduction
05:30 Why sleep consistency matters more than sleep duration
11:06 Circadian misalignment and lifestyle stress in the UAE
14:31 How your perception of stress affects your recovery
17:29 Using breathwork like the physiological sigh to lower stress
20:44 HRV explained and what it means for recovery
27:48 Can short sleep still be good if it’s high quality?
31:09 Why food timing is crucial for quality sleep
33:17 The problem with skipping breakfast and late-night hunger
41:09 Zone 2 cardio as a powerful recovery tool
46:17 Surprising benefits of hot tubs and heat exposure
51:08 Nine metrics that drive your pace of ageing
53:33 Why calorie tracking is still so inaccurate
59:19 Blood work integration and AI coaching insights
01:05:05 The future of longevity, performance and personal health data
01:11:20 The one behaviour that has the biggest impact: sleep timing

DISCLAIMER
This episode is NOT affiliated with Whoop.
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

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Dr. Louise Newson is rewriting the menopause conversation — and she’s here to show you why every man needs to understand hormone deficiency, because the women in your life are probably suffering in silence right now.

After years of women being dismissed with antidepressants and meditation advice, Louise proves that hormone replacement is as simple as taking iron supplements for deficiency.

You’ll hear why your partner’s mood changes, brain fog, and exhaustion might not be stress, how a flawed 2002 study created unnecessary fear that’s still ruining lives, and what happens when women are told their symptoms are just something to accept.

Tune in for the signs you need to watch for in partners, mothers, and daughters, why symptoms can start in their 20s and 30s, and how understanding this one thing could save your relationship — or her career.

00:00 Introduction
02:00 Redefining menopause and why the word is misleading
06:20 Why all adults should understand hormone health
11:14 Blood tests vs symptom tracking for hormone issues
14:38 Natural vs synthetic hormones and common confusion
18:46 The medical system’s blind spots around menopause treatment
23:16 How testosterone was discovered — and women’s need for it
30:22 Common low testosterone symptoms most women overlook
36:01 Why lifestyle advice often fails without hormone support
41:03 What feeling like “yourself” again actually means
47:08 How partners can better support women through hormonal shifts
50:11 Why many doctors still dismiss hormones as the cause
54:16 Issues with training and cycle-based fitness advice
56:59 The 2002 study that wrongly damaged HRT’s reputation
01:00:37 The rise of ineffective treatments and misdiagnoses

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

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Simon J Hill spent years eating steak for every meal.

But when he looked at the longevity research objectively, he couldn’t ignore what the data was telling him about how we age.

In this episode, you’ll hear why the healthiest diets share specific characteristics — regardless of whether they’re Mediterranean, pescatarian, or plant-based.

Simon shares the three biomarkers that predict metabolic disease better than expensive panels (including one that costs $40 and takes 30 seconds to measure), and why he draws a hard line at plant-exclusive eating even though it might be easier to just eat less meat.

00:00 Introduction
02:00 Simon’s journey from physiotherapist to nutrition science
04:02 Navigating nutrition myths and overwhelming health advice
06:52 Why Simon shifted from steak lover to plant-based eating
10:37 Understanding themes across healthy diets, not just labels
14:31 Plant protein vs animal protein for strength and longevity
17:24 Using biomarkers to personalise your diet decisions
20:19 Debunking plant protein absorption and muscle building
25:50 Early mistakes going vegan and why execution matters
31:31 Gut health, microbiome diversity, and eating more plants
34:39 Caution around CGMs and over-tracking blood glucose
37:48 What happens when you eat too much fibre too fast
42:22 Simon’s full lifestyle protocol for diet, training and sleep
47:51 Travel rules, front-loading nutrients, and staying flexible
49:29 Food hacks for glucose control and when they’re worth it
51:28 Five core supplements he actually takes and why
55:38 Key nutrients to watch on a plant-based diet
01:00:22 Three biomarkers everyone should track
01:06:35 How his views on dairy and protein have evolved

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

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» Produced by Hack You Media: pioneering a new category of content at the intersection of health performance, entrepreneurship & cognitive optimisation.
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Dean Henry has been experimenting with peptides for years, and he's seeing results that traditional supplements can't match, but the peptide world is full of fake products and dangerous advice.

In this episode, you'll hear which peptides deliver on their promises, the specific protocols he uses for recovery and performance, and why pharma-grade sourcing matters more than you think. Plus, the risks nobody talks about and which peptides are worth considering once you've mastered training, nutrition, and sleep.

01:00 Introduction
02:00 Why peptides became an obsession and today’s episode focus
03:31 Early health struggles that sparked his biohacking journey
05:51 Discovering peptides through epithelon and chasing longevity
08:58 Why BPC-157 is the most used peptide today
12:10 The importance of systemic delivery and why creams don't work
15:01 GLP-1 agonists explained: Ozempic, Mounjaro, Retatrutide
18:26 Side effects, receptor saturation, and smart dosage strategies
22:06 Retatrutide’s effectiveness misunderstood — why hunger isn’t a sign
26:02 Proper dosing timelines and why less is usually more
31:03 Growth hormone secretagogues and cycling for peak gains
34:52 Why pairing Tesamorelin and Ipamorelin matters
37:01 How BPC-157 supports recovery and boosts other protocols
39:51 GHK-Cu for collagen, aesthetics, and post-surgery healing
43:47 Micro-needling GHK-Cu for hair and skin vs systemic use
45:38 The “Wolverine stack” and benefits of TB-500
48:56 Nootropic peptides: Cerebrolysin, Semax, Selank, and synergy
51:37 Why Cerebrolysin only works if injected intramuscular or IV
54:56 NAD+ myths, microdosing protocols, and how to actually feel it
58:18 SLU-PP for muscle performance and why stacking matters
01:02:01 Bioregulators and why most people overlook them
01:07:06 Preventive power of bioregulators and dosing cycles
01:09:38 Why believers start with BPC-157, not collagen

peptides

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

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Brad Schoenfeld has published over 200 peer-reviewed studies on muscle hypertrophy, and his research reveals why most people are training with far less volume than optimal, but adding more sets isn't always the answer.

After analysing decades of resistance training data, Brad discovered that the relationship between volume and muscle growth follows a dose-response curve with a point of diminishing returns that varies dramatically between individuals. While some respond to 6 sets per muscle group per week, others need 20+ sets to maximise growth, and the difference comes down to factors most trainers never consider when programming.

Tune in to find out your optimal training volume, why the "10 sets per muscle group" recommendation is oversimplified, and the specific markers that tell you when you've crossed from productive to junk volume.

00:00 Introduction
04:11 Understanding optimal training volume and individual variability
09:01 Effective rep ranges and importance of training to near failure
13:09 Mixing rep ranges for hypertrophy and the science behind it
15:11 Myths debunked by research including rest times and nutrient timing
18:23 Clarifying protein timing and muscle protein synthesis windows
23:00 Does lifting tempo matter and how to think about it
27:23 Eccentric vs concentric movement and site-specific muscle growth
30:15 Advanced techniques like eccentric overload and when to use them
31:43 Designing a hypertrophy programme with just three sessions a week
36:07 The hype and nuance behind training in the lengthened position
40:28 Longevity benefits of resistance training beyond aesthetics
45:06 Muscle memory explained from neurological and cellular angles
47:09 How to adjust training for older individuals
49:07 Signs you're under-recovered and when to back off
50:49 The future of hypertrophy training through genetic profiling

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

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Dr Layne Norton, PhD in nutritional sciences, pro natural bodybuilder, and world champion powerlifter, has built his reputation by cutting through fitness industry noise with hard science, and he's not afraid to fact-check claims made on podcasts with millions of listeners.

You'll hear the specific protein distribution research that made him switch from eight meals daily to four, why 1.6 grams per kilogram covers 99% of muscle-building benefits but he still eats 2.5, and his framework for determining whether protein source matters based on total daily intake.

00:00 Introduction
01:20 The plague of misinformation
04:28 How he investigates bogus claims and social media science
08:25 Misrepresented studies and how misinformation spreads
13:33 Why belief bias often overpowers scientific truth
17:17 Changing views on BCAAs and LDL cholesterol
24:28 Mendelian randomisation and lifelong LDL exposure
29:19 Safety of creatine, even for kids and cognitive health
33:27 Protein targets based on goals, not made-up rules
36:57 Do protein sources matter once you're eating enough?
42:25 Whole food vs whey vs bars in muscle building
45:54 Carbs, fats, and why ratios don’t really matter
52:31 Why personal preference might be your biggest edge
54:33 Anabolic windows and how much protein actually counts
59:48 Ideal meal frequency and protein distribution
01:07:34 Layne's Mount Rushmore of supplements and dosages
01:12:11 Sleep anxiety and the real stress-performance link
01:20:58 Current training goals and how he structures sessions
01:26:50 When and how to deload based on fatigue
01:31:59 Thoughts on peptides and being cautious with trends

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

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Dr Will Bulsiewicz breaks down why your gut microbiome, 38 trillion bacteria living in your colon, controls far more than digestion. It's the most powerful predictor of inflammation, directly connected to metabolism, hormones, mood, and cognitive function.

In this conversation, we unpack fibre as the longevity nutrient, why your gut works like a muscle that needs training, and the four nutritional workhorses that squash inflammation. We explore why variety matters more than "superfood" lists, how athletes can leverage their microbiome for performance, and why starting with diet beats chasing expensive peptides.

00:00 Introduction
01:20 Why the gut microbiome is central to health and longevity
04:14 Why gut health has only recently become mainstream
05:21 Simple lifestyle changes that improve the microbiome
07:15 How emotional health and human connection impact digestion
09:34 Can diet changes actually reverse biological age
11:00 The case for fibre as a longevity nutrient
12:46 Solving fibre tolerance and building gut strength slowly
15:05 Why variety of plants matters more than any one food
17:58 When food intolerance needs medical investigation
20:12 Why allergy tests are unreliable without personal feedback
22:57 Understanding delayed reactions from intolerances vs allergies
25:57 Healing your gut without changing your diet first
28:01 How exercise and muscle mass affect gut function
30:11 The gut performance link in endurance athletes
32:10 The role of fermented foods and how to add them
34:00 Four key nutrient categories for gut and anti-inflammatory health
38:18 The smart way to layer supplements after diet is dialled in
42:03 The real value and limitations of gut-healing peptides

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

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Dr. Rupy Aujla is a medical doctor and the founder of The Doctor’s Kitchen, where he champions the idea that food is medicine. In this episode, we break down the real impact of nutrition on health, stripping away trends and diving into evidence-based strategies.

From practical tips for eating better to why most people are thinking about wellness backwards, Rupy shares a grounded yet inspiring take on lifestyle medicine. We also explore the gaps in the healthcare system and how he's working to close them. A powerful listen for anyone ready to take their health seriously.

00:00 Introduction
01:00 From NHS doctor to reversing his own heart condition
04:56 Why nutrition is missing from medical school curriculums
09:20 Categories of food that support energy and performance
13:23 Protein myths, timing, and how much you really need
17:16 Processed foods, fertility, and hidden health effects
21:07 Why healthy fats are underrated and misunderstood
25:46 Best practices for buying and preparing nuts
27:44 Cruciferous greens, sprouts, and inflammation-fighting power
31:56 Raw vs cooked veggies and the power of fibre
36:27 Glycemic index, carbs, and blood sugar debates
40:27 When not to eat and structuring fasting windows
44:08 Eating late vs early and personalising your fast
49:46 What leaky gut really is and why it matters
54:37 Why probiotics may be way down your priorities
58:10 Supplements that should be higher up your stack
01:04:38 Fibre as the overlooked GLP-1 natural booster
01:06:22 Thoughts on Ozempic, semaglutide and long-term risks

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

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Website: https://www.thedoctorskitchen.com/

Ryan Smith is the founder of TruDiagnostic and a leading voice in biological ageing, hormone science, and health optimisation. In this episode, we get into the real drivers of long-term vitality, why most people are tracking the wrong markers, how to train and supplement based on your biological age, and what bloodwork actually matters.

We also touch on the emerging field of methylation clocks and how to think about reversing your true age, not just your appearance. Whether you’re already deep into your health stack or just starting to explore it, this is a sharp, grounded conversation that cuts through the noise.

00:00 Introduction
02:10 Epigenetics, biological age, and the future of health
02:38 Leaving medical school to build a peptide pharmacy
04:34 Discovering biological clocks as better health markers
06:13 How epigenetic testing works with one drop of blood
09:45 Current limits of personalised lifestyle recommendations
11:25 Predicting biomarkers and disease risk from methylation
15:08 Best diet for longevity across all tested options
17:49 Measuring biological age of 11 different organ systems
21:33 Tadalafil's surprising longevity benefits and gender split
24:43 Social bonds, stress, and psychological health matter
26:01 Supplements ranked for biological age improvement
29:49 Stronger interventions like SGLT2 inhibitors and fast mimetics
33:16 Data on fasting duration and calorie restriction
37:00 Best longevity peptides and promising new compounds
38:59 Therapeutic plasma exchange and young blood potential
42:32 Sleep, sex, and movement as core health levers
44:51 Psychedelics and ketamine showing anti-aging promise
48:23 When lifestyle changes backfire and how to adjust
50:19 How to start testing and find a reliable provider

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

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Vigorous Steve is known for his no-nonsense approach to bodybuilding, hormones, and performance enhancement, and in this episode, he brings that same clarity to a wide-ranging conversation on how to optimise your body without destroying your health.

We talk about how to use PEDs responsibly (if at all), why blood work is non-negotiable, and what most people get wrong about testosterone, fertility, and recovery. Steve also opens up about his own journey, how he changed his mind about certain compounds, what he prioritises now, and how to think long-term in a space driven by shortcuts.

00:00 Introduction
02:00 Why some physiques respond better than others
04:23 Steve’s first steroid cycle and the results he saw
09:53 Key blood markers to check before starting TRT
12:12 Why lifestyle changes should come before any injections
15:24 The mental crash after coming off TRT explained
17:45 Bodybuilding logic vs long-term health optimisation
21:02 Stem cells, testosterone levels, and healing properly
24:14 More regular people turning to health optimisation stacks
28:36 Estrogen management, aromatase inhibitors, and common mistakes
32:51 Hair loss, gyno, and steroid side effects that aren't always drug-related
36:15 Growth hormone myths, cosmetic perks, and anti-aging hype
39:17 Mini stacks women use without virilising side effects
44:40 Taurine, creatine, and underrated supplement combinations
49:49 The appeal of mitochondrial stacks for performance and recovery
55:46 Mike's curiosity about sustaining peak physique over time
58:33 Mitochondrial support as a performance game changer
1:03:56 Safe fat loss: mitochondrial peptides vs traditional stimulants
1:08:05 Why retatrutide is a game changer for appetite control
1:16:19 Are peptides just another health fad or here to stay?
1:25:38 The big gap: promising compounds with no human data

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

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Stress is unavoidable, but how we respond to it can be completely reprogrammed.

In this episode, Dr. Dave Rabin, board-certified psychiatrist and co-founder of Apollo Neuro, explains how to shift your nervous system from survival mode into a state where healing, performance, and connection become possible.

We unpack the science of safety, how trauma impacts the body, and why most people live in a chronic stress state without realising it. Dr. Rabin shares how wearable touch therapy, breath work, and intentional habits can create long-term change — even when talk therapy and medications fall short.

Timestamps
00:00 Introduction
02:00 Rethinking the mind-body disconnect in mental health
06:49 Understanding stress and how perception shapes its impact
10:28 Key signs and biological markers of chronic stress
16:35 The vagus nerve’s crucial role in recovery and resilience
21:15 Measuring heart rate variability and using it for longevity
27:29 Apollo Neuro and triggering safety through vibration
30:28 How touch and bass frequencies activate soothing pathways
33:20 Chronic stress, fertility, and shutting down reproduction
40:09 Trauma’s impact on genes and intergenerational stress
44:42 MDMA and ketamine’s path from therapy to recreation
49:33 How psychedelics deepen presence and expand awareness
54:46 Creating safety and connection in couples therapy
57:48 When psychedelics are worth considering and what to try first
1:03:30 Top supplements for stress resilience and recovery
1:09:12 Tools and substances that support quality sleep
1:14:01 Daily habits for structure, restoration, and sustainable energy

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

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Website: https://www.drdave.io/

Hormone optimisation is gaining traction, but most people are still getting the basics wrong. In this episode, dual board-certified physician Dr. Kyle Gillett walks us through the full landscape of male and female hormone health — covering everything from thyroid issues and testosterone therapy to peptides, fertility, and long-term HRT use.

Kyle shares his framework for safe TRT, why lower doses often work better, and how lifestyle, sleep, nutrition, and stress still outperform any prescription.

Whether you’re curious, cautious, or already deep into your health journey, this is one of the most practical, data-driven conversations you’ll hear on the topic.

• 00:00 – Introductions
• 01:00 – Early signs you might need thyroid or hormone optimisation
• 06:12 – Key thyroid symptoms to watch for in daily life
• 18:06 – Nutrients that support thyroid health and how to supplement safely
• 20:07 – Why low testosterone is rising and what’s really causing it
• 26:00 – Introducing the seven health pillars that beat any medication
• 30:57 – Recognising low testosterone symptoms in both men and women
• 40:21 – Can you start and stop TRT without losing fertility?
• 48:25 – Synthetic vs bioidentical hormones and what really matters
• 52:43 – Should women start hormone therapy before menopause begins?
• 57:49 – Peptides explained: why they work and how to think about them
• 1:10:08 – NAD+ versus NMN and NR

DISCLAIMER: Nothing shared on this podcast is a substitute for professional medical guidance. Always consult a healthcare professional before making any health or lifestyle changes.

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