Watch the FULL podcast here: https://youtu.be/KO_kNTtWahU
Do you want to feel more alive without having to earn it by ticking everything off first? I’m exploring how the natural drive to improve is healthy, but using it to reach a standard so you can finally relax keeps you gripping for certainty you can’t get.
This clip explores the relief of seeing that the future can’t be made certain, why “getting everything done” is impossible, and how simple permission slips can loosen that grip. I’m exploring with my guest practical ways to regain perspective during the day: step away, move your body, change your physical context, and then ask, as Jung put it, “What is the next most necessary thing?” We also look at mindfulness as presence of mind in everyday life — repeatedly calling yourself back, noticing when you’ve drifted into control-seeking, and returning without self-criticism. As a nutritionist and health communicator, I connect these ideas to sustainable wellbeing habits that fit busy days: short breathers, physical movement, and realistic self-permission that supports focus and energy.
***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact.
https://sarahmacklin.substack.com/
***
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Watch the FULL podcast here: https://youtu.be/XXwgXDeOYJIIs
hydrogen water worth the hype? I look at what it is, how it differs from alkaline water, the simple chemistry behind it, and what early human research does and does not show. This clip examines how hydrogen water is not the same as alkaline water, why changing pH via drinking water is unlikely to matter, and the proposed mechanism where added hydrogen could help neutralize excess oxidative stress by forming water.
I’m exploring with my guest the limited but emerging human evidence suggesting possible antioxidant or anti-inflammatory effects, alongside many open questions on performance outcomes, dosing, timing after activation, acute versus chronic use, who might benefit most, and how it compares with vitamin C or antioxidant-rich foods. We also note a clear conflict of interest, since my guest’s lab is running an ongoing study funded by a hydrogen water company, and he does not recommend routine use until better data are available. As a nutritionist and health communicator, I aim to keep this balanced, practical, and evidence-led.
***
This episode is sponsored by:
NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Let’s be friends!
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We often think fitness is about pushing harder. More miles. More sweat. More effort.
But what if the real secret to lifelong performance and metabolic health lies not in intensity, but in understanding the quiet signals your body sends every day?
This week on Live Well Be Well, I’m joined by world renowned physiologist Dr. Iñigo San Millán, director of performance for UAE Team Emirates and one of the leading experts in mitochondrial health, endurance physiology, and chronic metabolic disease. Iñigo has spent decades studying elite athletes and everyday patients, and his work reveals a striking truth. The systems that help world champions thrive are the same systems that protect us from illness, fatigue, and burnout.
We explore the science behind training zones, lactate, and metabolic flexibility, but also the human side of energy, longevity, and self trust. Because understanding your physiology is not only about performance. It is about reclaiming your capacity to feel strong, stable, and well in your own life.
Here’s What We Dive Into:
- How mitochondria underpin long-term health and signal metabolic resilience.
- Why Zone 2 training improves energy stability and protects against chronic disease.
- What lactate truly reveals about your physiology beyond exercise performance.
- How elite athletes teach us about metabolic dysfunction and adaptation.
- Why nutrition shapes mitochondrial function and insulin sensitivity.
- What drives burnout and fatigue at the cellular level and how to reverse it.
- How to train smarter by listening to heart rate, breath, and internal cues.
- Why most people are unintentionally overtraining or undertraining and how to find balance.
Love,
Sarah Ann 💛
***
This episode is sponsored by:
NOWATCH: The compassionate health tracker
Connecting body and mind with unique stress recovery insights so you can live fully today
15% off with code LWBW15 at nowatch.com
***
Let’s be friends!
📷 Instagram: / sarahannmacklin
📹 Subscribe: / @livewellbewellsarah
🐦 Twitter: / sarahannmacklin
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💌 Newsletter: https://sarahmacklin.substack.com/
***
If You Enjoyed This Episode, You Might Also Like:
Exercise, Nutrition & Women’s Health | Dr. Stacy Sims
Dr. Stacy Sims EXPOSES the Myths Hurting Women's Health | Fasting, Protein & Exercise
5 Nutrients That Supercharge Your Cells | Dr. Casey MeansStanford-trained physician: 5 Nutrients That SUPERCHARGE Your Cells (And Why It Matters)
Build Muscle to Lose Weight? This Will Burn Fat, Increase Longevity & Heal The Body | Dr Gabrielle LyonWant to Live Longer? EAT THIS and Keep Your Brain Young | Dr Gabrielle Lyon
***
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Sign up to Sarah’s Compassionate Cure newsletter:
Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Highlights:
Quick fire questions and opening reflections (00:00:00)Why VO2 Max is useful but incomplete (00:01:23)
A new frontier in understanding health (00:04:34)
Can we measure cell health without being invasive (00:05:05)
Rethinking what lactate really tells us (00:07:41)
Exercise as a tool for cellular repair (00:12:57)What zone training actually looks like (00:19:39)
Finding balance between intensity and endurance (00:25:37)
Simple ways to train with more purpose (00:39:23)
The role recovery plays in long term health (00:59:34)
What metabolic flexibility means for everyday life (01:03:48)
Looking ahead to the future of disease prevention (01:17:20)
***
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My small ask is to please rate and review Live Well Be Well. This helps the show expand and allows me to keep producing these with the best quality guests. It means a huge amount to me, so thank you.
Watch the FULL podcast here: https://youtu.be/HQepDqbCIyI
Could releasing tight fascia really shift mood and reduce anxiety? I’m exploring research and real‑world practice linking fascia tension with depression and stress, including a randomized controlled trial with a small sample (around 67 participants) that found people with depression had stiffer fascia in the neck and upper back, and that one session of self myofascial release reduced negative memory bias and improved mood.
This clip explores how daily movement and gentle rotations may help ease tension, the idea that restricting the ribcage (including tight bras) can drive a stress response, and why working on the body can influence how we feel and think. I’m taking a closer look at a three‑part approach my guest suggests: addressing the body, emotions, and thoughts together rather than focusing on only one. You’ll also hear a simple seated rotation drill for the shoulder and upper back that can be done in a meeting to help unwind tension. As a nutritionist and health communicator, I’m interested in how evidence and practical tools meet, especially when it comes to mood, anxiety and day‑to‑day wellbeing.
***
This episode is sponsored by:
NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Let’s be friends!
📷 Instagram: / sarahannmacklin
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Watch the FULL podcast here: https://youtu.be/2WeffWLvdbo
Can love be both spiritual and logical? In this clip, we look at love as two souls belonging together while also examining how finding a partner can be approached with mathematics and market dynamics.
This clip explores a definition of love as a spiritual connection that seeks expression in the physical world, contrasts love and fear, and considers why falling in love feels easy while “finding the one” is a complex equation with thousands of parameters and weightings. I’m exploring with my guest how a “best friend” style perspective could help people notice their recurring patterns and talk openly about the areas that need work, rather than getting carried away by early positives. This segment examines the dating market through a supply and demand lens, including the 80-20 pattern where many women focus on a small pool of men, how that skews behavior and expectations, and why so many good matches are missed.
As a nutritionist and health communicator, I’m interested in how these emotional frameworks shape day-to-day wellbeing and decision-making around relationships.
***
This episode is sponsored by:
NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Let’s be friends!
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We’re told protein is the key to building muscle.But what if it’s also the key to a sharper mind, balanced hormones, and a longer, more vibrant life?
This week’s episode brings together four of the world’s most respected voices in nutrition and longevity to break down the science of protein, metabolism, and healthy aging. Because it’s not about chasing more grams or quick fixes. It’s about understanding how to nourish your body with intention, quality, and care.
In this masterclass conversation, I’m joined by:
Dr. Rupy Aujla – NHS GP, author, and founder of The Doctor’s Kitchen, sharing how protein supports longevity, energy, and blood sugar balance.
Dr. Stacy Sims – exercise physiologist and researcher challenging the myths holding women back in nutrition and training.
Simon Hill – nutritionist and host of The Proof, explaining how protein quality, source, and timing influence muscle synthesis and long-term health.
Dr. Gabrielle Lyon – functional medicine physician and author of Forever Strong, describing why muscle is the organ of longevity and why protein is its foundation.
We explore:
How to use a simple four-step formula to calculate your optimal protein intake for energy, recovery, and healthy aging.
Why women’s protein needs change across their cycle, perimenopause, and menopause, and how to adapt with confidence.
How protein timing affects muscle repair, mental clarity, and appetite regulation.
What makes animal and plant protein different, and how to combine them for complete nourishment.
How building lean muscle mass supports metabolism, bone density, and cognitive health.
Why fasting, under-eating, and low-protein diets can accelerate aging and hormone imbalance.
What the latest science reveals about protein’s role in longevity and brain health.
How to design balanced meals that keep you strong, focused, and satisfied every day.
This isn’t just a nutrition class. It’s a reframe of how we view food as fuel for strength, mood, and vitality. Whether you’re starting your health journey or fine-tuning longevity habits, these insights will change the way you think about every meal.
Love,
Sarah Ann 💛
***
This episode is sponsored by:
NOWATCH: The compassionate health tracker
Connecting body and mind with unique stress recovery insights so you can live fully today
15% off with code LWBW15 at nowatch.com
***
Let’s be friends!
📷 Instagram: / sarahannmacklin
📹 Subscribe: / @livewellbewellsarah
🐦 Twitter: / sarahannmacklin
📱 TikTok: / sarahannnutrition
💌 Newsletter: https://sarahmacklin.substack.com/
***
If you enjoyed this episode you might also like:
Are You Eating Enough Protein? The 4-Step Formula That Boosts Health & Longevity | Dr Rupy Aujla Are You Eating Enough Protein? The 4-Step Formula That Boosts Health & Longevity | Dr Rupy Aujla
Protein Masterclass: Protein Amount, Quality & Timing with Simon Hill Protein Masterclass: Protein Amount, Quality & Timing with Simon Hill
Dr. Stacy Sims EXPOSES the Myths Hurting Women's Health | Fasting, Protein & Exercise Dr. Stacy Sims EXPOSES the Myths Hurting Women's Health | Fasting, Protein & Exercise
***
Sign up to Sarah’s Compassionate Cure newsletter:
Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Highlights:
00:00 – Intro
***
Love what you’re hearing? My small ask is to please rate and review Live Well Be Well. This helps the show expand and allows me to keep producing these with the best quality guests. It means a huge amount to me, so thank you.
Watch the FULL podcast here: https://youtu.be/ZoyEJ0WD99g
Do you feel less connected after time on your phone? I’m exploring why chasing dopamine from short-form content can crowd out the oxytocin we get from face-to-face moments.
This clip explores a real-life dinner table moment where parents scroll while a teenager and grandmother wait for conversation, and how that habit can erode connection and leave us feeling flat later. I’m exploring with my guest how oxytocin brings deep fulfillment from human contact, while dopamine drives the urge for “more” with quick hits from feeds and alcohol. We map the brain’s dopamine pathway, highlighting the ventral tegmental area as the dopamine factory and the nucleus accumbens as the reward center, then contrast effort-based rewards like cleaning the house with effortless scrolling. You’ll hear why effort allows the dopamine system to replenish, while passive hits flood the reward center without refilling the system, which can contribute to irritability, procrastination, and low motivation. As a nutritionist and health communicator, I connect these neuroscience basics with practical choices, like keeping phones out of reach during meals to support oxytocin-rich connection.
***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Let’s be friends!
📷Instagram: / sarahannmacklin
📹 Subscribe: / @livewellbewellsarah
🐦 Twitter: / sarahannmacklin
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Watch the FULL podcast here: https://youtu.be/KO_kNTtWahUDo you feel torn between sticking to a plan and staying spontaneous? Recognising that you’re always choosing in the present can make it easier to keep a commitment when it matters and to pivot when it’s wiser.This clip explores planning versus spontaneity, why busyness can make us more unconscious, how self-compassion can support genuine time off, and why efficiency gains, including AI tools and better systems, often lead us to fill freed-up hours with more work.Here, I’m discussing the mindset of treating every moment as a choice, so the freedom we fear losing to strict schedules is already there, and the uncertainty of spontaneity is simply the basic state we live in. We look at the expansion trap in creative work and content, the impossibility of being on every platform, and the importance of deciding where to stop rather than waiting to be told you’ve done enough, much like choosing to finish a book.As a nutritionist and health communicator, I connect these habits to sustainable wellbeing: less frantic doing, more intentional decisions, and kinder boundaries with your time.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let’s be friends!📷 Instagram: / sarahannmacklin📹 Subscribe: / @livewellbewellsarah 🐦 Twitter: / sarahannmacklin 📱 TikTok: / sarahannnutrition 💌 Newsletter: https://sarahmacklin.substack.com/
You think your posture is just muscles and bones. But what if the “scaffolding” that holds you together is also storing your emotions, shaping your face, and quietly dictating how you move through the world?
This week on Live Well Be Well, Jason Van Blerk - biomedical physiologist, kinesiologist, and co-founder of Human Garage - joins me to explore fascia: the body’s intelligent, water-rich network that connects everything. We unpack how rotation, breath, and vibration can unwind tension, release emotion, and restore flow - often in minutes.
Jason shares his journey from injured athlete to fascia educator, the simple daily maneuvers he teaches, and the surprising science that links stiffness, mood, and the nervous system. We also talk barefoot living, grounding, and why “be the change” is more than a quote - it’s biology.
Here’s what we dive into:
How fascia functions as an intelligent, water-based organ that sends and receives information.
Why emotions like fear and desire shape movement, posture, and even facial structure.
How counter-rotation and breath unwind restrictions more effectively than linear stretching.
What a living fascia looks like under magnification, and why dead-tissue dissections miss the point.
Why stiffness in the neck/upper back correlates with low mood, and what one session can shift.
How daily micro-manoeuvres (15 minutes) restore flow, reduce stress, and change how you see the world.
What vibration and sound do at a cellular level, and how your words “program” your body.
How barefoot walking and grounding re-charge cellular voltage and improve whole-body mechanics.
Why self-care comes first: the limits of quick fixes, and the power of simple, repeatable practices.
How to start today with one shoulder release and a gentle rotation sequence you can do anywhere.
Love,
Sarah Ann 💛
***
This episode is sponsored by:
NOWATCH: The compassionate health tracker
Connecting body and mind with unique stress recovery insights so you can live fully today.
15% off with code LWBW15 at nowatch.com
***
Let’s be friends!
📷 Instagram: / sarahannmacklin
📹 Subscribe: / @livewellbewellsarah
🐦 Twitter: / sarahannmacklin
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💌 Newsletter: https://sarahmacklin.substack.com/
***
If you enjoyed this episode you might also like:
Low HRV: Should You Worry? Making Sense of Baselines, Trends, and Daily Swings | Dr. Andy Galpin
https://www.youtube.com/watch?v=5any9P3bTG4
NAD+, NMN and Longevity: What Human Studies Actually Show | Dr Rupy Aujla | Be Well Momentshttps://www.youtube.com/watch?v=PBKdIkBmKwU
***
Guest
Jason Van Blerk - Co-founder, Human Garage
Instagram: @jasonvanblerk
YouTube:@HumanGarage
***
Sign up to Sarah’s Compassionate Cure newsletter:
Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Highlights
Introduction to Fascia(00:00)
Exploring the Quantum Nature of Fascia(04:11)
Fascia Magnified: A Visual Insight(10:51)
Fascia and Trauma: Storing Emotions(14:00)
Personal Transformations Through Fascia Work(18:42)
Fascia and Posture: Realigning the Body(31:30)
The Impact of Stress on the Body(36:43)
Practical Exercises for Reducing Tension(40:17)
Understanding Vibration and Its Effects(44:18)
The Importance of Barefoot Walking(01:03:45)
Concluding Thoughts on Self-Care and Healing(01:10:48)
***
Love what you’re hearing? My small ask is to please rate and review Live Well Be Well. This helps the show expand and allows me to keep producing these with the best quality guests. It means a huge amount to me, so thank you.
Watch the full episode: https://youtu.be/XXwgXDeOYJI
Can you actually improve your heart rate variability? Understanding HRV helps reveal how balanced your nervous system really is.This clip explores the most effective ways to increase HRV, from improving sleep quality and consistent exercise to understanding where cold plunges and saunas truly fit in. Sarah discusses how core health habits like rest, movement, and nutrition have the strongest impact on HRV, while short-term stressors such as cold exposure or heat can cause temporary changes but not lasting improvements.
***
This episode is sponsored by:
NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Let’s be friends!
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Are rising ADHD diagnoses caused by genetics or by our modern environment? This clip explores how dopamine, attention, and lifestyle interact in today’s overstimulated world.This discussion focuses on whether ADHD stems from inherited traits or if modern habits, like constant phone use, social media, and quick dopamine hit , are influencing attention and focus. Sarah shares her own recent ADHD diagnosis and reflects on how evolutionary factors may have once made these traits beneficial for survival. The conversation also delves into dopamine regulation, the challenges of deep work in a distraction-filled environment, and the importance of self-awareness in managing focus and energy levels.
***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Let’s be friends!
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📹 Subscribe: / @livewellbewellsarah
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Most of us are busier, more “optimized,” and more connected than ever - yet somehow feel less alive. Why? And what would it look like to reclaim a deeper, wilder sense of humanness in a world obsessed with control?
This week, Oliver Burkeman, bestselling author of Four Thousand Weeks and Meditations for Mere Mortals, returns to explore the paradox at the heart of modern life: the more we chase mastery, certainty, and perfect systems, the more we squeeze out the very aliveness we’re craving. From the illusion of control to the quiet courage of letting go, we dig into how to live fully now, not “one day when everything’s sorted.”
Together we explore:
Aliveness vs. optimization: why feeling in control can be the enemy of feeling alive — and how to make room for vitality again.
“Letting go” without giving up: Elizabeth Gilbert’s reframe you’re not losing control; you never had it, only anxiety.
Productive discomfort tolerance: sitting with the first five messy minutes, parenting, deep work, reading, and why difficulty isn’t a personal failing.
Resilience as release: from kintsugi to self-trust, why strength often arrives after the break, and why gripping harder rarely works.
Plans that don’t kill the work: using structure as a North Star, not a taskmaster, so projects keep their spark.
Spontaneity on schedule? The weird trap of “time-boxing serendipity,” and the liberating truth that every moment is a choice.
Comparison culture: inside vs. outside, and why someone else’s serene grid may mask chaos you can’t see.
AI, therapy, and the human need to be held in mind: where tools help, and where only a person will do.
This is a conversation about refusing to postpone life until after the emails, the crises, or the algorithm say you’re done, and choosing to show up, human and imperfect, right now.
Love,
Sarah Ann 💛
***
This episode is sponsored by:
NOWATCH: The compassionate health tracker
Connecting body and mind with unique stress recovery insights so you can live fully today.
15% off with code LWBW15 at nowatch.com
***
Let’s be friends!
📷 Instagram: / sarahannmacklin
📹 Subscribe: / @livewellbewellsarah
🐦 Twitter: / sarahannmacklin
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💌 Newsletter: https://sarahmacklin.substack.com/
***
If you enjoyed this episode you might also like:
***
Sign up to Sarah’s Compassionate Cure newsletter:
Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Highlights
Why We’re Feeling Less Alive in a World That Never Stops (00:00)
Aliveness vs. Control: Escaping the Productivity & Optimization Trap (04:18)
Letting Go Without Losing Control: Finding Freedom in Uncertainty (10:06)
The Art of Productive Discomfort: Building Focus, Patience & Presence (15:27)
Structure Without Strangling the Spark: Creative Flow & Sustainable Work (24:21)
Comparison Culture: Social Media, Self-Worth & Perspective (36:36)
AI, Therapy & the Human Need to Be Truly Seen (45:43)
The Role of Trust in Therapy (50:59)
Self-Compassion and Personal Growth (56:08)
The Importance of Small, Consistent Efforts (01:15:52)
Living Well and Being Well (01:19:33)
***
Love what you’re hearing? My small ask is to please rate and review Live Well Be Well. This helps the show expand and allows me to keep producing these with the best quality guests. It means a huge amount to me, so thank you.
Watch the FULL podcast here: https://youtu.be/bj0-zUDFkxc
Worried that your HRV looks “low” on your wearable? I ask what a low HRV actually means, why different devices produce different numbers, and when a change is worth paying attention to.
This clip explores how to interpret heart rate variability without getting lost in the daily noise. We discuss why HRV is a legitimate health metric with decades of research behind it, yet the absolute score is not comparable across devices or people because different technologies use different calculations. I’m taking a closer look at establishing a personal baseline over 21–30 days, why a four-day rolling view can reduce anxiety, and why consistent shifts over seven or more days matter more than one-off dips. We cover the role of genetics (around 20 percent of HRV), how lifestyle often explains age-related changes, and sex differences including a dip in the 40–50 window likely linked to menopause that later rebounds in the dataset referenced. You’ll also hear why stability can reflect resilience, why big swings can be a red flag even when the number is “high,” and how resting heart rate and overnight respiratory rate fit into the bigger picture. I share my own readings (HRV around 10–13 on one device, resting heart rate at 45) and experiences using No Watch, Oura, and Eight Sleep, plus a mention of devices commonly used for HRV. As a nutritionist and health communicator, I focus on practical takeaways: use one device consistently, track trends, and avoid cross-device comparisons.
***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Let’s be friends!
📷 Instagram: / sarahannmacklin
📹 Subscribe: / @livewellbewellsarah
🐦 Twitter: / sarahannmacklin
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💌 Newsletter: https://sarahmacklin.substack.com/
Watch the FULL podcast here: https://youtu.be/Lw6iZbZBiw8
Thinking about TRT for low testosterone? This clip takes a closer look at who genuinely benefits from testosterone replacement therapy, what current evidence suggests about safety, and why fertility planning is crucial.
I’m exploring with my guest how to distinguish primary from secondary hypogonadism, why symptoms plus true biochemical low testosterone are needed for a diagnosis, and the point that if total testosterone is above 12, TRT isn’t indicated. This discussion focuses on updated data around prostate and cardiovascular risk, key contraindications such as active prostate cancer, polycythemia, and heart failure, and the reality that exogenous testosterone suppresses FSH and sperm production, acting like a male contraceptive and not always fully reversible. We also cover off-label options like clomiphene and hCG to support endogenous testosterone when fertility is a priority, the importance of screening for metabolic issues like dyslipidemia and prediabetes, lifestyle considerations, and the social pressures that drive recreational use. There’s a brief reflection on age-related declines, the idea that testosterone may drop after men have children, and how broader environmental factors might fit into the picture.
As a nutritionist and health communicator, I aim to connect the science with practical, balanced advice so you can discuss options confidently with your clinician.
***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Let’s be friends!
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You’ve been told your phone is just a tool. But what if it’s quietly rewiring your motivation, eroding your focus, and crowding out the single chemical your brain craves most - connection?
This week on Live Well Be Well, neuroscientist and author TJ Power joins me to explore the science of dopamine, focus, and digital balance. TJ, who developed the DOSE model - dopamine, oxytocin, serotonin, endorphins - reveals how our screen habits are reshaping the brain’s chemistry and stealing the satisfaction we once got from real connection.
Drawing on his research in neuroscience and mental wellbeing, TJ explains how constant notifications, multitasking, and morning scrolling deplete dopamine, dull our motivation, and even affect emotional regulation. We discuss how to retrain your attention, protect your mornings, and strengthen the part of your brain responsible for self-control and flow.
Here’s what we dive into:
The real data on phone addiction: how an average of 5.5 hours a day and 175 pickups rewires your dopamine system, and why under 3 hours supports better focus and happiness.
Dopamine vs. Oxytocin - the neuroscience behind loneliness in the digital age, and how conversation and physical presence can restore deep fulfilment.
Serotonin and sleep - how screen time late at night blocks natural serotonin cycles, sunlight absorption, and mood regulation.
What is “brain rot”? TJ explains the neuroscience of effortless dopamine, gray matter changes, and why too much stimulation can damage attention networks.
ADHD, attention, and environment - how our hunter-gatherer brains are struggling in a high-dopamine world, and what to do about it.
AMCC (anterior mid-cingulate cortex) - your brain’s “willpower muscle.” Learn how small acts of resistance build real discipline and creativity.
Morning habits for dopamine balance - why checking your phone first thing drains focus, and how “computer before phone” rewires productivity.
Practical digital boundaries - from the app TJ uses to track pickups (aiming for 50 a day) to phone-free meals that boost oxytocin and presence.
Love,
Sarah Ann 💛
***
This episode is sponsored by:
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Connecting body and mind with unique stress recovery insights so you can live fully today.
15% off with code LWBW15 at nowatch.com
***
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***
If you enjoyed this episode you might also like:
Stop Chasing Money: 8 Hidden Forms of Wealth You Need NOW | Robin Sharma
https://youtu.be/ga2k2sK16L4?si=ff6sw-5UVCNtzdFP
***
Sign up to Sarah’s Compassionate Cure newsletter:
Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
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HighlightsHow phone use alters brain chemistry and affects dopamine, focus, and motivation. (00:00)Why human connection releases oxytocin and protects our wellbeing. (04:15)How screen time disrupts serotonin, mood, and sleep quality. (07:52)The structural brain changes linked to chronic screen exposure. (15:25)How dopamine imbalances contribute to ADHD and distraction in modern life. (28:11)Training the brain’s willpower centre to build focus and discipline. (35:33)Finding nutritional balance in an overstimulating and tempting world. (40:54)Morning habits that stabilise dopamine and improve mental health. (45:52)The creative and emotional benefits of boredom and daydreaming. (51:39)How awareness and intentional living can restore balance with technology. (01:00:53)
***
Love what you’re hearing? My small ask is to please rate and review Live Well Be Well. This helps the show expand and allows me to keep producing these with the best quality guests. It means a huge amount to me, so thank you.
Watch the FULL podcast here: https://youtu.be/C--vYFyHAEw
What if your PMS symptoms aren’t just about hormones? In this episode, we dive into the cultural, biological, and emotional influences that shape your period experience - from why girls often grow up ashamed of their first cycle to how partners can play a powerful role in reducing PMS stress. You’ll learn what a “normal” period really looks like, the green flags that indicate a healthy cycle, and the red flags that may signal something more serious. We also cover practical solutions for painful periods, from heat therapy and yoga to gentle movement that actually helps reduce inflammation. Whether you’re struggling with cramps, irregular cycles, or simply want to feel empowered in understanding your body, this conversation offers knowledge every woman should have.
Hazel Wallace
Listen to the full episode here.
Watch the full episode on YouTube here.
***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter:
Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
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Watch the FULL podcast here: https://youtu.be/XXwgXDeOYJI
Not sure where to start with your health?
The most effective first step, as I discuss here, is to identify the single habit acting as your biggest performance anchor and remove that brake before adding more tips and hacks.
This clip explores the “brake vs accelerator” approach to health, why a singular focus outperforms scattered efforts, and how to choose the one area that’s genuinely holding you back.
As a nutritionist and health communicator, I’m exploring with my guest how to pinpoint your biggest thorn in the side - whether that’s body composition, mental health, sleep, eating practices, or even micronutrient habits - and make that your priority.
We discuss coaching insights from elite athletes and everyday people, the value of setting six-week, six-month, yearly and decade-long goals, and when it makes sense to overhaul lifestyle as one action-focused goal rather than chasing outcomes.
The conversation also touches on immediate vs delayed gratification and why removing anchors reduces wear and tear before you ever need the accelerator.
Dr. Andy Galpin
Listen to the full episode here.
Watch the full episode on YouTube here.
***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter:
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This week’s guest, Mo Gawdat, former Google [X] Chief Business Officer and author of Solve for Happy, returns with a world-first: EMMA, an AI designed to help humans find and nurture true love. Why? Because loneliness is now epidemic, love has been commercialised, and so many of us feel burnt out by dating. EMMA aims to change the economics of love by deeply getting to know you, matching on values and compatibility (not just looks), and then coaching the relationship that follows. It’s about repairing the system and reminding AI what makes humanity worth protecting: our capacity to love.
Together we explore:
The real crisis in modern love: short relationships, high divorce, and “dating fatigue,” plus Mo’s stark maths on why ~95% of romantic encounters now end in breakup.
EMMA’s purpose: an AI that explicitly refuses to be your “AI girlfriend/boyfriend,” and instead helps you fall in love with another human - while learning, at scale, how humans love.
How EMMA works: a gentle onboarding (seven questions, one short video intro), minimal photos to avoid the “meat market,” and a best-friend style of matching and follow-up.
Matching for depth, not dopamine: EMMA narrows 30,000 swipes to a handful of highly compatible options - turning each date into an enjoyable, insight-rich experiment.
The Empathy Observer: coaching you to consider the other person’s experience and strengthen the “you-with-you” relationship first - the foundation for any love that lasts.
Why India’s relationship outcomes look so different from the West, and how expectations shape love.
Expert Modes (including GRACE): support for conscious breakups, co-parenting, and even money - one of the top reasons couples split.
Mo’s own lessons in vulnerability, presence, and what it means to truly “show up.”
Love,
Sarah Ann 💛
***
This episode is sponsored by:
NOWATCH: The compassionate health tracker
Connecting body and mind with unique stress recovery insights so you can live fully today.
15% off with code LWBW15 at nowatch.com
***
Let’s be friends!
📷 Instagram: / sarahannmacklin
📹 Subscribe: / @livewellbewellsarah
🐦 Twitter: / sarahannmacklin
💌 Newsletter: https://sarahmacklin.substack.com/
***
If you enjoyed this episode you might also like:
Stop Chasing Money: 8 Hidden Forms of Wealth You Need NOW | Robin Sharma
https://youtu.be/ga2k2sK16L4?si=ff6sw-5UVCNtzdFP
Simon Sinek: The ADHD Superpower - Why It’s My Greatest Advantage
***
Sign up to Sarah’s Compassionate Cure newsletter:
Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Highlights
Mission for Happiness: Mo Gawdat’s “1 Billion Happy” movement (00:00)
Addressing Unhappiness: How love and AI became central to Mo’s new mission. (00:54)
The State of Modern Relationships: Why dating culture is broken and commitment is declining. (04:09)
Comparing Eastern and Western approaches to marriage and connection. (10:32)
Emma AI: The world’s first AI designed to help humans find and sustain true love. (12:31)
Lessons from heartbreak and what he learned about showing up in love. (32:46)
Why finding “the one” is a math problem and how AI can solve it. (49:52)
The Epidemic of Loneliness & Online Addiction (52:41)
The economics of love and why dating markets are broken. (55:06)
Commitment & Long-Term Love (01:00:20)
Building emotional safety and understanding in partnerships. (01:05:22)
Healing the inner relationship before finding the outer one. (01:21:51)
The Future of AI in Love: Can machines teach us to be more human? (01:28:25)
How to live and love well in the age of AI. (01:30:34)
***
Love what you’re hearing? My small ask is to please rate and review Live Well Be Well. This helps the show expand and allows me to keep producing these with the best quality guests. It means a huge amount to me, so thank you.
Watch the FULL podcast here: https://youtu.be/AySFUeR1pw8
Are NAD+ drips or NMN supplements a smart way to support longevity?
I connect what NAD+ actually is with what current human studies show and why dosage, delivery and safety still have big question marks.
This clip takes a closer look at what NAD+ (nicotinamide adenine dinucleotide) does in cellular energy, why interest has grown around aging, and how much of the hype is based on animal data rather than robust human trials.
I’m exploring with my guest the difference between oral supplements and IV drips, including why IV bypasses digestion but still may not deliver NAD+ where it’s needed inside cells, and the fact that effective dosing schedules are unknown.
We discuss reported side effects from IV drips like flushing and rapid heart rate, the theoretical concern that excessive NAD+ could support cancer cell proliferation in certain contexts, and how high-dose single nutrients can disrupt balance when nutrients normally work in synergy.
As a nutritionist and health communicator, I weigh the evidence against the costs and risks, and point to practical options with stronger support for mitochondrial health: exercise such as HIIT and zone 2 training, possibly cold exposure, investing in mental health, and dietary precursors from foods like green vegetables, fish, mushrooms and edamame.
Dr Rupy Aujla in conversation with Sarah Ann
Listen to the full episode here.
Watch the full episode on YouTube here.
***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter:
Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Let’s be friends!
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📹 Subscribe: / @livewellbewellsarah
🐦 Twitter: / sarahannmacklin
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Watch the FULL video here: https://youtu.be/hsaGZXiEbNs
Most women don’t realize how much their hormones shape their metabolism and recovery or how wearables often get it wrong. In this clip, Dr. Stacy Sims breaks down what really happens to your insulin sensitivity and immune system throughout your cycle, why progesterone makes you temporarily more insulin resistant, and why that’s completely normal.She also exposes how continuous glucose monitors and fitness trackers often mislead women built on male-based data, their algorithms can cause unnecessary stress and confusion.
Dr. Stacy Sims
Listen to the full episode here.
Watch the full episode on YouTube here.
***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter:
Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Let’s be friends!
📷 Instagram: / sarahannmacklin
📹 Subscribe: / @livewellbewellsarah
🐦 Twitter: / sarahannmacklin
📱 TikTok: / sarahannnutrition