What if the reason your body is changing has nothing to do with willpower and everything to do with physiology, recovery and time?
In Part Two of this powerful conversation, Tom Nikkola returns to dismantle some of the most persistent myths around metabolism, weight, hormones and healthy ageing.
If you have ever wondered why your body responds differently as you get older, why shifting from high intensity to strength training feels confusing, or why “quick fixes” rarely work, you will find clarity here.
Tom explains why many people temporarily gain weight when transitioning away from high intensity exercise, how glycogen and calorie demand shift and why the body can take up to a year to settle into a new training style.
He also unpacks the complex hormonal changes women experience during perimenopause and menopause, the role of bioidentical hormones and why sustainable results require patience rather than urgency.
Other key topics include:
Why social media messaging about instant results harms real people
How to recognise the difference between outliers and realistic expectations
The interaction between MTHFR, detoxification and gut function
COMT, B12 metabolism and why some people become anxious on methylated B vitamins
The value of saliva-based genetic testing and why testing beyond MTHFR matters
Why nature time, sleep and strength training outperform almost every “biohack”
Tom also shares the “one thing” approach from the book The One Thing, which radically simplifies health into the most impactful daily actions: high protein intake, regular resistance training, quality sleep and time outside.
If you have not yet listened to Part One, go back and enjoy the full foundation before diving into the depth of this concluding episode.
About Tom
Tom Nikkola is a seasoned strength and conditioning coach and nutrition strategist with over 23 years of experience in the fitness industry. After serving as Senior Director of Nutrition and Weight Management at a major fitness company, he left the corporate world to build something of his own.
Tom’s mission is to cut through health noise and bring sustainable, no-nonsense fitness and wellness solutions to people with busy lives. He emphasises strength training, good nutrition, recovery and realistic habits - helping clients build strength, resilience, clarity and vitality for the long haul.
About Alba Yoga Academy
Learn more with Alba Yoga Academy
Learn more about our Yoga Teacher Training here.
Watch our extensive library of YouTube videos.
What if everything you thought was broken in your body could be rebuilt?
That is the lens through which strength coach and health educator Tom Nikkola lives his entire life.
In this episode of Love at First Science, Tom shares the story that shaped his philosophy: being diagnosed with childhood leukemia, undergoing years of invasive treatment and still walking away with optimism, curiosity and a fascination for how the body heals.
Tom explains how his early experiences fuelled a lifetime pursuit of understanding the human body, from pre-med studies to corporate roles in nutrition and metabolic testing, and eventually to his coaching platform Vigor Training. We explore the core principle that underpins his work: when you give the body the conditions it needs, it has an astonishing ability to repair, adapt and strengthen.
This conversation moves from Tom's personal story into practical science, including:
Why a flexible nervous system is one of the most powerful markers of resilience
How weight training helps you shift between sympathetic and parasympathetic states
The fundamentals of the MTHFR gene, methylation and why so many people feel unwell without knowing why
Why diet, stress management and sleep matter more than most people realise
Tom breaks down what MTHFR actually is, how it affects detoxification, mood and energy, and which nutritional and lifestyle strategies truly help. He explains why methylated B vitamins are essential for many people, where folate appears in food, and why leafy greens and high protein diets remain foundational. He also shares why overtraining, poor sleep and high stress often exacerbate symptoms.
Whether you are navigating your own health challenges, supporting clients or simply curious about how physiology shapes wellbeing, Part One offers grounded, compassionate science with immediately usable insights.
Stay tuned for Part Two where we continue the discussion and go deeper into hormones, metabolism, testing, detoxification and Tom’s signature philosophy for long term health.
About Tom
Tom Nikkola is a seasoned strength and conditioning coach and nutrition strategist with over 23 years of experience in the fitness industry. After serving as Senior Director of Nutrition and Weight Management at a major fitness company, he left the corporate world to build something of his own.
Tom’s mission is to cut through health noise and bring sustainable, no-nonsense fitness and wellness solutions to people with busy lives. He emphasises strength training, good nutrition, recovery and realistic habits - helping clients build strength, resilience, clarity and vitality for the long haul
About Alba Yoga Academy
Learn more with Alba Yoga Academy
Learn more about our Yoga Teacher Training here.
Watch our extensive library of YouTube videos.
If you have ever wondered whether you should plan every pose or trust your intuition, this episode will help you breathe again. In part two of our conversation, Sarah White returns to unpack how experienced teachers blend structure with creativity and why confidence grows from repetition, curiosity and courage.
In this second half, we explore:
How Sarah balances planning with intuition and why her peak flow is always the anchor
How to adapt the four part structure into mandala, ladder and infinity flows
Why reversing your sequences reveals whether you truly understand a movement pattern
Inspiring stories from her students and why permission and agency sit at the centre of her method
The truth about giving away sequences and why real education must build independence rather than dependency
The marketing lessons she wishes every yoga teacher knew and how she overcame her own fears around selling her work
Sarah’s experience with introversion, imposter syndrome and the mindset shifts that helped her grow a thriving global business
What she envisions for the future of creative sequencing and the values that keep her grounded as her community evolves
Sarah shares openly about discomfort, growth and the small brave steps that shape a teaching career. Her perspective is grounding and energising for anyone walking the teaching path.
If you are a yoga teacher, thinking about becoming one or simply fascinated by the creative process behind powerful classes, this conversation will leave you inspired and expanded.
About Sarah
Sarah White is a UK-born, internationally recognised yoga educator and the creator of the signature training Creative Sequencing. With over seven years of full-time teaching experience, she has guided teachers across the globe to move beyond rigid sequencing rules and into a more embodied, intentional, and confident approach to their classes.
Having spent 12 years establishing her career in Dubai, Sarah recently relocated to Kentucky, where she continues to share her work with an international audience. Known for blending creativity with depth and practicality, she’s passionate about helping yoga teachers find their unique voice and bring it to life on the mat.
About Alba Yoga Academy
Learn more with Alba Yoga Academy
Learn more about our Yoga Teacher Training here.
Watch our extensive library of YouTube videos.
What if the key to confident, authentic teaching is letting go of rigid rules and stepping into your own way of moving? In this episode, we sit down with Sarah White to explore how creative sequencing can shift not only your classes but your entire relationship with yoga.
Part one of this conversation dives into Sarah’s journey from Emirates cabin crew to internationally recognised yoga educator, and how she found her way to the intuitive, intention-led method she is now known for.
We talk about
The moment she realised yoga was her calling
How rigid sequencing left her burnt out and why simplicity became her anchor
Why creative sequencing is not about fancy transitions but about depth, agency and embodiment
The four part structure at the heart of her approach and why she reverse engineers every flow
The teachers who gave her permission to break the rules and trust her intuition
How nature, curiosity and small movements spark her creativity and shape the themes she teaches
Sarah opens up about the values that guide her work, the freedom she wants for every teacher and the moment she realised sequencing could feel alive rather than restrictive.
Part two continues the conversation and goes even deeper into intuition, planning and the realities of building a yoga business.
Listen now and get ready to rethink what a yoga class can be.
About Sarah
Sarah White is a UK-born, internationally recognised yoga educator and the creator of the signature training Creative Sequencing. With over seven years of full-time teaching experience, she has guided teachers across the globe to move beyond rigid sequencing rules and into a more embodied, intentional, and confident approach to their classes.
Having spent 12 years establishing her career in Dubai, Sarah recently relocated to Kentucky, where she continues to share her work with an international audience. Known for blending creativity with depth and practicality, she’s passionate about helping yoga teachers find their unique voice and bring it to life on the mat.
About Alba Yoga Academy
Learn more with Alba Yoga Academy
Learn more about our Yoga Teacher Training here.
Watch our extensive library of YouTube videos.
In Part 2, the conversation dives deeper into the science of creativity and the heart of teaching. Adell opens up about weaving neurology into movement, how to use novelty to keep the brain engaged and why curiosity is her ultimate teaching philosophy.
You’ll discover:
How brain drills and small changes transform learning.
The role of the nervous system in creative sequencing.
Why repeating sequences isn’t lazy-it’s intelligent.
Adell’s top tips for new yoga teachers.
A powerful reminder that your voice is enough.
The episode closes with Adell’s message for every teacher: stay curious, stay authentic and never underestimate your you-ness.
About Adell
Adell Bridges is a yoga teacher, writer, and educator known for blending movement, neuroscience, and curiosity in her teaching. Originally from a small town in Mississippi, she found her true home in the UK, where her yoga journey began after discovering the practice on Instagram in 2015. What started as a fascination with handstands quickly evolved into a deep passion for understanding the mind–body connection.
After completing her 200-hour training in India, Adell spent years travelling the world teaching workshops, retreats, and trainings while cultivating a global online community through her platform Move With Adell. Her work now focuses on how the brain shapes movement, behaviour, and emotional wellbeing, empowering students to feel more connected, capable, and curious - both on and off the mat.
At the heart of everything Adell teaches is a simple message: the only guru you need is within yourself.
You can practice with Adell via her app, Move with Adell, you can follow Adell here and find out more at her website.
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Learn more about our Yoga Teacher Training here.
Watch our extensive library of YouTube videos.
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In this episode, Celest and Hannah sit down with internationally renowned yoga teacher, author and brain-nerd Adell Bridges to talk about the art of creative sequencing, staying curious and finding balance between innovation and accessibility.
Adell shares how she went from gymnast to yoga teacher to neuroscience enthusiast, and the exact method she uses to design her signature flows.
Together, they explore:
How to build creative yet grounded yoga sequences.
Why planning your classes creates more freedom, not less.
How to make every student feel included and empowered.
The connection between novelty, safety and the brain’s learning process.
If you’ve ever felt stuck trying to be “original” in your teaching, this one’s for you.
About Adell
Adell Bridges is a yoga teacher, writer, and educator known for blending movement, neuroscience, and curiosity in her teaching. Originally from a small town in Mississippi, she found her true home in the UK, where her yoga journey began after discovering the practice on Instagram in 2015. What started as a fascination with handstands quickly evolved into a deep passion for understanding the mind–body connection.
After completing her 200-hour training in India, Adell spent years travelling the world teaching workshops, retreats, and trainings while cultivating a global online community through her platform Move With Adell. Her work now focuses on how the brain shapes movement, behaviour, and emotional wellbeing, empowering students to feel more connected, capable, and curious - both on and off the mat.
At the heart of everything Adell teaches is a simple message: the only guru you need is within yourself.
You can practice with Adell via her app, Move with Adell, you can follow Adell here and find out more at her website.
About Alba Yoga Academy
Learn more with Alba Yoga Academy
Learn more about our Yoga Teacher Training here.
Watch our extensive library of YouTube videos.
Follow Hannah on Instagram.
Follow Celest on Instagram
In Part Two of this transformative conversation, Anjali Rao and Hannah go deeper into the lived practice of yoga; how to honour its complexity, language and lineage while teaching with integrity and inclusivity.
Anjali unpacks the layered meanings of dharma, reflects on how the concept of true self transcends gender and caste, and explains why Sanskrit is both a source of beauty and a symbol of privilege. She shares how teachers can create spaces of care, accountability and liberation by engaging with history rather than avoiding it.
In this episode:
What dharma really means — and how to use it with integrity
The idea of the true self beyond identity, caste, and gender
Why Sanskrit can be both sacred and exclusionary
How to strip away old hierarchies and make yoga spaces truly inclusive
What liberation might look like in today’s yoga world
This episode is an invitation to practise yoga as awareness in action; thoughtful, embodied and deeply human.
About Anjali
Anjali Rao is a yoga educator-practitioner whose work deconstructs the dynamics of power in yoga with a multidisciplinary approach integrating philosophy, art and history. She offers insight into the stories that have been obscured by heteropatriarchy, orthodoxy, and colonization.
She is currently pursuing her Doctorate in Philosophy and Religion at the California Institute of Integral Studies, exploring the formulation of movements of dissent and resistance in the religio-spiritual context. She is on the faculty of many yoga teacher training and continuing education programs. She is also the host of The Love of Yoga podcast, where she shares thought-provoking conversations with yoga scholars and activists on the frontlines of liberatory movements.
Anjali's brand new book, Yoga as Embodied Resistance is now available to buy here.
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What if everything you thought you knew about yoga’s history was only part of the story?
In this powerful conversation, yoga educator and researcher Anjali Rao joins Hannah to explore the roots of yoga that are often left out of modern narratives. From her personal journey as a cancer survivor to her deep dive into philosophy, caste, and patriarchy, Anjali invites us to see yoga not as a single tradition, but as a tapestry shaped by countless voices, movements, and histories.
Together, they unpack common myths about yoga’s origins and discuss what it really means to practise with awareness of culture, context, and power.
In this episode:
Anjali’s story of rediscovering yoga after surviving breast cancer
Why yoga has never been a monolith
The myth of “yoga as union” and what the teachings really point to
How caste, gender, and power dynamics shape modern yoga spaces
Why it’s time to question what we’ve been taught about yoga’s origins
This episode will challenge what you think you know and open new ways of seeing yoga’s depth and diversity.
About Anjali
Anjali Rao is a yoga educator-practitioner whose work deconstructs the dynamics of power in yoga with a multidisciplinary approach integrating philosophy, art and history. She offers insight into the stories that have been obscured by heteropatriarchy, orthodoxy, and colonization.
She is currently pursuing her Doctorate in Philosophy and Religion at the California Institute of Integral Studies, exploring the formulation of movements of dissent and resistance in the religio-spiritual context. She is on the faculty of many yoga teacher training and continuing education programs. She is also the host of The Love of Yoga podcast, where she shares thought-provoking conversations with yoga scholars and activists on the frontlines of liberatory movements.
Anjali's brand new book, Yoga as Embodied Resistance is now available to buy here.
About Alba Yoga Academy
Learn more with Alba Yoga Academy
Follow Hannah on Instagram.
Follow Celest on Instagram
In Part 2, Anastasis Tzanis dives deeper into the nuances of breath in yoga, unpicking common myths and sharing evidence-based insights that will reshape how you guide your students.
From Ujjayi breathing to carbon-dioxide training, this episode challenges the “take a deep breath” cue and invites a more intelligent, individualised approach.
Anastasis discusses why breathwork must be treated as work ; consistent, measured, and practical; rather than a quick-fix relaxation tool. You’ll hear his thoughts on how modern yoga can reclaim the wisdom of pranayama through the lens of science, and how understanding breath chemistry can transform teaching and practice alike.
In this episode:
The truth about Ujjayi breath (and why quiet breathing is often more advanced)
How pranayama aligns with the principles of Buteyko and carbon-dioxide tolerance
Why breath should be used as a tool, not a rule
The story of a student who overcame a panic attack mid-flight using breathwork
How teachers can create more profound learning through experience, not theory
This episode will leave you re-thinking the cues you give, the way you breathe, and the science behind every inhale and exhale.
About Anastasis
Anastasis is a nutritional therapist and breath-work instructor known for his results with patients having autoimmune, cardiovascular and hormonal challenges. He has helped countless individuals improve their health through private consultations, over 150 workshops, and lectures across 8 countries.
Maxing-out life out as a Greek Special Forces paratrooper, earning a Master’s degree at the rigorous Brandeis University, and trading derivatives in New York and London for 7 years, Anastasis experienced first hand how detrimental stress can be on one’s health. All this led to a health crisis that stopped him in his tracks and prompted a deep study of naturopathic medicine to heal himself.
Learn more about Anastasis here
About Alba Yoga Academy
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What if the way you breathe could transform your health, your mindset, and even your teaching?
In this fascinating first half of our conversation with Anastasis Tzanis, former Special Forces officer turned functional medicine practitioner and author of Breathing for Yoga (co-written with Patrick McKeown) , we explore how a life of extremes led him to uncover the quiet power of breath.
Anastasis shares his journey from the physical discipline of the military to the mental intensity of finance, and how both left him searching for balance. His story is a reminder that the breath bridges every system of the body and mind, and that true transformation begins with awareness.
In this episode:
How stress, sleep, and allergies can all point to dysfunctional breathing
The difference between biomechanical and biochemical breathwork
Why every student’s breathing pattern is unique (and why one cue never fits all)
The science behind hypercapnia and carbon dioxide tolerance
How yoga and breath together reveal the mind–body connection
Whether you’re a teacher wanting to integrate more science into your classes or a curious practitioner looking to breathe better, this conversation offers both insight and inspiration.
About Anastasis
Anastasis is a nutritional therapist and breath-work instructor known for his results with patients having autoimmune, cardiovascular and hormonal challenges. He has helped countless individuals improve their health through private consultations, over 150 workshops, and lectures across 8 countries.
Maxing-out life out as a Greek Special Forces paratrooper, earning a Master’s degree at the rigorous Brandeis University, and trading derivatives in New York and London for 7 years, Anastasis experienced first hand how detrimental stress can be on one’s health. All this led to a health crisis that stopped him in his tracks and prompted a deep study of naturopathic medicine to heal himself.
Learn more about Anastasis here
About Alba Yoga Academy
Learn more with Alba Yoga Academy
Follow Hannah on Instagram.
Follow Celest on Instagram
Can rubbing your jawline, wiggling your ears, or laughing out loud really change your health? According to lymphatic specialist Leah Levitan; yes. And she’s here to show you how simple, playful practices can transform how your body feels and heals.
In part two, Leah gets practical. She walks Celest through her Five Face Framework; a simple daily routine that boosts lymph drainage and supports the brain’s “glymphatic” system.
You’ll learn how to combine it with the popular Dr Perry Nickelston Big Six sequence, why dry brushing and tapping are more than just wellness trends, and how to spot the difference between helpful detox and hype.
The conversation also tackles the psychology of swelling, myths around detoxification, and why tools aren’t always necessary when your hands are your most powerful instrument. Leah explains how to listen when your body “talks back,” why laughter is lymph medicine, and how redefining self-care as weird but powerful body-based rituals can change everything.
In this episode:
The Five Face Framework for clearing brain fog and supporting glymphatics
Why hydration and minerals are essential for fluid balance
The truth about detox: what the lymph can do, and what it can’t
The role of Qigong, yoga, and gentle movement in cultivating flow
How to reframe swelling, symptoms, and body image with compassion
Whether you’re a yoga teacher, a curious mover, or someone looking to feel lighter and more energised, this episode offers tangible practices and a refreshing perspective on self-care and healing.
About Leah
With her extensive training in Myofascial Release Techniques, scar tissue work, trauma informed somatic therapy, organ manipulation, and The Vodder Method of Manual Lymphatic Drainage, Leah has woven together a unique body of work that's designed to support individuals with chronic illnesses. Our body is an ecosystem, and she uses a global approach.
Leah created Lymph Love Club as a way to walk people home to their lymphatic systems world wide, and she is s certified lymphedema therapist, Lymph Literacy Advocate, and expert guide into the depths of the lymphatic system's terrain.
Follow Leah on Instagram here.
About Alba Yoga Academy
Learn more with Alba Yoga Academy
Watch our extensive library of YouTube videos.
Follow Hannah on Instagram.
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What if the secret to healing, energy, and resilience has been sitting quietly beneath the surface of your skin all along? Most of us have barely heard about the lymphatic system yet it could hold the key to everything from chronic swelling to brain fog to emotional wellbeing.
In this powerful conversation, Celest sits down with Leah Levitan, licensed massage therapist, lymphatic drainage specialist, and founder of the global community The Lymph Love Club. Together they explore why the lymphatic system is so often ignored in medical training and why it deserves centre stage in how we think about health.
Leah shares her journey from traditional massage into the world of fascia, fluid, and flow, and why treating the body as an interconnected ecosystem brings more ease and results than chasing symptoms. You’ll hear about emerging research on fascia and lipedema, how swelling shows up in the body (from post-surgical lymphoedema to everyday puffiness), and why yoga teachers might be supporting lymph far more than they realise.
In this episode:
We learn:
Why the lymphatic system is overlooked yet essential for healing
The difference between oedema, lymphoedema, and “invisible swelling”
How fascia, nervous system, and lymph work together as the body’s three amigos
Simple ways yoga, breath, and movement stimulate lymph flow
Debunking the myth that twists don’t “detox”and why movement matters
If you’ve ever felt heavy, swollen, or stuck in your body, or if you teach students who do this episode will completely shift how you see fluid, fascia, and flow.
About Leah
With her extensive training in Myofascial Release Techniques, scar tissue work, trauma informed somatic therapy, organ manipulation, and The Vodder Method of Manual Lymphatic Drainage, Leah has woven together a unique body of work that's designed to support individuals with chronic illnesses. Our body is an ecosystem, and she uses a global approach.
Leah created Lymph Love Club as a way to walk people home to their lymphatic systems world wide, and she is s certified lymphedema therapist, Lymph Literacy Advocate, and expert guide into the depths of the lymphatic system's terrain.
Follow Leah on Instagram here.
About Alba Yoga Academy
Learn more with Alba Yoga Academy
Learn more about our Yoga Teacher Training here.
Watch our extensive library of YouTube videos.
Follow Hannah on Instagram.
What happens when we get breathwork wrong — and how can we use it wisely for health and balance?
In Part 2, Patrick and Hannah dig deeper into the nuances of breath practice, from hyperventilation methods to breath holds, and the role of carbon dioxide in nervous system regulation. Patrick explains where breathwork can heal, where it can harm, and how yoga teachers can cue breathing safely and effectively.
This half of the conversation is packed with practical takeaways, cautions, and inspiration to bring into both your teaching and everyday life.
We explore:
Why some popular hyperventilation practices may carry real risks
Breath holds: stress vs relaxation, and how to use them wisely
The role of CO₂ in blood flow, oxygen delivery, and calm
Breathing differences in women across the monthly cycle
Why breathing is the most powerful free tool for stress, sleep, and focus
About Patrick
To date, Patrick has worked with some of the top athletes in the world across a variety of sports including tennis, cycling, weight lifting, American Football, MMA and track and field. Patrick’s professional memberships include Fellow of The Royal Society of Biology, and Chairman of Buteyko Professionals International (BPI).
A TEDx speaker, Patrick’s work has touched the lives of thousands and more worldwide. His work has been published by leading publishing houses including Harper Collins (UK), William Morrow Press (USA), Red Wheel Weiser (USA), Sperling & Kupfer (Italy), Kanki Publishing Inc. (Japan). Journal publications include the American Journal of Respiratory and Critical Care Medicine, The Journal of the American Orthodontic Society and Clinical Otolaryngology.
Patrick’s book, The Oxygen Advantage is an extension of this work, combining simulation of high-altitude training and specifically-formulated exercises which empower athletes to improve their sports performance safely, legally and at no cost. For the first time, athletes are afforded a reliable and accurate means to measure their progress using the Body Oxygen Level Test, enabling them to address poor breathing habits; understand in simple terms how oxygen is released to working muscles; and to practice breath hold exercises that naturally increase aerobic and anaerobic capacity.
The team at Oxygen Advantage have granted listeners to this podcast an incredible 20% off their Breathing For Yoga Instructor training Course - use code ALBA20 at checkout!
About Alba Yoga Academy
Learn more with Alba Yoga Academy
Learn more about our Yoga Teacher Training here.
Watch our extensive library of YouTube videos.
Follow Hannah on Instagram.
What if the way you’re breathing is the very thing holding you back?
In this first half of our conversation with world-renowned breathing expert Patrick McKeown, we dive into the surprising science of functional breathing and its impact on health, focus, and yoga. Patrick shares his personal journey with asthma and poor sleep, and how discovering the Buteyko method changed his life.
You’ll learn why “taking a deep breath” isn’t always the best advice, and how subtle changes in the way you breathe can influence everything from your concentration to your recovery.
We explore:
Patrick’s story of transforming his asthma and sleep through breathing
Why nasal breathing matters so much more than you think
The myth of “bigger breaths = more oxygen” and what science really shows
The lost history of yoga breathing, and why subtlety is the key
How small adjustments in practice can boost blood flow, calm the mind, and improve performance
About Patrick
To date, Patrick has worked with some of the top athletes in the world across a variety of sports including tennis, cycling, weight lifting, American Football, MMA and track and field. Patrick’s professional memberships include Fellow of The Royal Society of Biology, and Chairman of Buteyko Professionals International (BPI).
A TEDx speaker, Patrick’s work has touched the lives of thousands and more worldwide. His work has been published by leading publishing houses including Harper Collins (UK), William Morrow Press (USA), Red Wheel Weiser (USA), Sperling & Kupfer (Italy), Kanki Publishing Inc. (Japan). Journal publications include the American Journal of Respiratory and Critical Care Medicine, The Journal of the American Orthodontic Society and Clinical Otolaryngology.
Patrick’s book, The Oxygen Advantage is an extension of this work, combining simulation of high-altitude training and specifically-formulated exercises which empower athletes to improve their sports performance safely, legally and at no cost. For the first time, athletes are afforded a reliable and accurate means to measure their progress using the Body Oxygen Level Test, enabling them to address poor breathing habits; understand in simple terms how oxygen is released to working muscles; and to practice breath hold exercises that naturally increase aerobic and anaerobic capacity.
The team at Oxygen Advantage have granted listeners to this podcast an incredible 20% off their Breathing For Yoga Instructor training Course - use code ALBA20 at checkout!
About Alba Yoga Academy
Learn more with Alba Yoga Academy
Learn more about our Yoga Teacher Training here.
Watch our extensive library of YouTube videos.
Follow Hannah on Instagram.
What really happens when we experience touch? How does your nervous system take something as simple as pressure on your skin and turn it into safety, movement, or even emotion?
In this solo episode, Celest takes you on a fascinating journey through the science of touch. From the receptors in your skin to the speed of nerve fibres, the mapping of the spinal cord, and the emotional processing of the insula, she unpacks how your body translates sensation into meaning.
You’ll discover:
Why sensation is essential for safety and movement
The role of different receptors in the skin (pressure, vibration, stretch and more)
How your peripheral nerves send signals at lightning or slower speeds, each with a unique purpose
Why the parasympathetic system should really be called "repair and digest"
How touch links not just to the body, but also to emotion and social connection
This episode blends anatomy, neuroscience and practical insight to remind us just how magical and adaptable our nervous system really is.
About Alba Yoga Academy
Learn more with Alba Yoga Academy
Learn more about our Yoga Teacher Training here.
Watch our extensive library of YouTube videos.
Follow Hannah on Instagram.
What if healing doesn’t have to be hard?
In Part 2 of this episode of Love at First Science, Hannah and Sarah Beth dive into the next chapter of her healing: navigating complex PTSD, discovering the power of ketamine therapy, and learning to live from self-compassion—not hustle.
We explore:
The science and personal impact of ketamine therapy for trauma
How yoga, breathwork and a “bare ass minimum” mindset help regulate her nervous system
Her unique approach to sequencing trauma healing through the arc of a yoga class
The deeper meaning behind her book Trauma Alchemy
You’ll leave this episode with practical insights and permission to do less, feel more and trust your body again.
About Sarah Beth
Sarah Beth is a global yoga teacher reaching over 1.75 million practitioners through YouTube and the SarahBethYoga APP, where she helps people live their best lives through mindful movement and self-discovery. Known for her functional approach to mobility and sustainable sequencing, Sarah Beth brings authenticity to every practice – whether she's sharing her healing journey with CPTSD and childhood trauma (as explored in her book "Trauma Alchemy") or navigating life with ulcerative colitis. Students are drawn to her genuine nature, practical teaching style, and heartfelt messages of self-compassion and non-judgment, making yoga accessible and transformative for yogis of all levels.
Sarah Beth's YouTubeSarah Beth's app Sarah Beth's book
About Alba Yoga Academy
Learn more with Alba Yoga Academy
Learn more about our Yoga Teacher Training here.
Watch our extensive library of YouTube videos.
Follow Hannah on Instagram.
What happens when your childhood shapes your identity and your healing shapes your purpose?
In this deeply moving episode, global yoga teacher Sarah Beth shares how a lifelong journey with ulcerative colitis, emotional neglect, and generational trauma led her to yoga, and how that practice helped her reclaim safety, softness, and self-trust.
You’ll hear:
How Sarah Beth discovered yoga as a teen and how her practice evolved through motherhood and trauma
The raw truth about growing up with chronic illness and taking herself to court at age 12
Why her journey with masculine and feminine energy is reshaping her entire life and business
This episode is a powerful reminder that healing isn’t a straight line, and yoga isn’t just movement, it’s remembering who you are beneath the survival patterns.
About Sarah Beth
Sarah Beth is a global yoga teacher reaching over 1.75 million practitioners through YouTube and the SarahBethYoga APP, where she helps people live their best lives through mindful movement and self-discovery. Known for her functional approach to mobility and sustainable sequencing, Sarah Beth brings authenticity to every practice – whether she's sharing her healing journey with CPTSD and childhood trauma (as explored in her book "Trauma Alchemy") or navigating life with ulcerative colitis. Students are drawn to her genuine nature, practical teaching style, and heartfelt messages of self-compassion and non-judgment, making yoga accessible and transformative for yogis of all levels.
Sarah Beth's YouTube
Sarah Beth's app
Sarah Beth's book
About Alba Yoga Academy
Learn more with Alba Yoga Academy
Learn more about our Yoga Teacher Training here.
Watch our extensive library of YouTube videos.
Follow Hannah on Instagram.
In Part 2 of this powerful solo episode, Celest takes us deeper into the anatomy and physiology of the lymphatic system and why it matters so much for your health.
You’ll learn:
How fluid flows between blood vessels, interstitial space and lymph
The difference between hydrostatic and osmotic pressure
The essential roles of lymph: transport, detox, immune defence and fluid regulation
Why movement is non-negotiable for lymphatic flow (and what happens when we stop moving)
A breakdown of key lymph node regions (including the ‘Big 6’)
The critical drainage point at the collarbones and why 75% of lymph drains into the left side
A personal story involving lymphatics, a mystery swelling and how simple self-care made a massive difference
Celest wraps with a rallying call to include lymphatic care as part of any healing strategy alongside holistic support and nutrition.
Want to know more? If you're listening to this at the time of publication, join Celest for a 3-day immersive workshop in London on this very topic.
In this solo episode, Celest opens up about her personal journey through chronic skin issues, insomnia, anxiety, gut dysfunction and relentless fatigue. What she thought were separate health battles turned out to be connected by one overlooked system: the lymphatic system.
Celest shares:
Her deeply personal story of struggling with chronic health symptoms
The discovery of the MTHFR gene mutation and how it disrupted her detox pathways
The underestimated role of the lymphatic system in clearing cellular waste, toxins, pathogens and inflammation
Why supplements alone weren’t enough – and how supporting detox pathways made all the difference
What happens when you start working with your lymphatics (and why you might feel worse before you feel better)
A list of health conditions that require caution when stimulating lymph flow
Why movement, breath and relaxation are key to supporting your body’s detox systems
Whether you’re a yoga teacher, wellness practitioner or simply curious about the science behind healing, this episode sets the stage for why lymphatics deserve your attention.
Want to know more? If you're listening to this at the time of publication, join Celest for a 3-day immersive workshop in London on this very topic.
What if your gut bacteria could influence your stress levels, sleep quality and even hormone balance? Welcome to the science of the gut-brain connection.
In Part 2 of Hannah’s conversation with Dr Megan Rossi, things get personal, practical and deeply empowering. From the microbiome’s role in mental health to probiotics that actually work, they unpack the latest science—without the jargon.
Inside this episode:
The truth about good vs bad gut bacteria
Why personalisation is the future of nutrition (but we’re not quite there yet)
What Smart Strains are and how they’re different from typical probiotics
Gut-directed yoga and how movement supports digestion and mental clarity
How your microbiome may influence oestrogen and hormone health
Plus, Megan shares surprising gut-friendly tips you can try today, like pairing white chocolate with carrots and explains how the gut responds to stress, breathing and even mindset.
If you’ve ever felt confused by wellness trends, this episode will bring clarity, backed by real science and grounded in compassion.
About Megan
Dr Megan Rossi (PhD, RD) founded The Gut Health Doctor in 2017 with a dream to empower everyone to take control of their health. As a scientist and practising clinician, she became frustrated that the ground-breaking research from her team and other colleagues around the world wasn’t reaching the public. Instead, dangerous myths and fads shared online were negatively impacting on the wellbeing of her patients.
In 2019, Megan founded The Gut Health Clinic, leading a team of gut-specialist dietitians with virtual and face-to-face clinics in London and Manchester. She has also created the multi-award-winning gut health food brand Bio&Me to bridge the gap between science and the food industry. More recently, she founded SMART STRAINS®, a family of four clinically proven, condition-specific live bacteria products which challenges the current – and outdated – market offering using the right strain, at the right time, in the right way.
Our mission is to inspire and transform everyone’s gut health using the latest science.
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