Empowering Women Through Fertility Awareness
Nourish Balance Thrive
Lisa Hendrickson-Jack, BA, FAE, is a certified Fertility Awareness Educator and Holistic Reproductive Health Practitioner who trains other practitioners to use the menstrual cycle as a vital sign in their practices. She is the founder of the ™ program and the author of three bestselling books: , the , and her most recent book (co-authored with Lily Nichols, RDN). Lisa has been teaching fertility awareness for over 20 years. She has empowered thousands of women worldwide to take control of their fifth vital sign through her podcast, books, online courses, and group...
info_outline
Entrepreneurial Insights with Jeremy Hendon
Nourish Balance Thrive
I'm thrilled to have my good friend and mentor, Jeremy Hendon, join me again on the podcast. Jeremy is an esteemed international speaker, consultant, and entrepreneur with a track record of founding, scaling, and selling multiple thriving companies. Our collaboration on the Keto Summit in 2016 was a testament to his exceptional skill in business and marketing, especially within the realm of health and wellness. Jeremy joins me today to share his transformative journey from big-law attorney to entrepreneur, highlighting pivotal decisions made along the way. He reveals his process behind...
info_outline
How to Optimise Diet and Lifestyle for Fertility
Nourish Balance Thrive
Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author dedicated to evidence-based nutrition. With a deep respect for current scientific findings and ancestral wisdom, Lily's clinical proficiency and extensive experience in prenatal nutrition have established her as a renowned consultant and speaker. Her groundbreaking work in gestational diabetes has positively impacted tens of thousands of women and has significantly shaped international nutrition policies. Today, Lily joins us to discuss her latest book, , co-authored with Lisa...
info_outline
Deborah Gordon, MD on Mold Illness, Bone Health, and Hormone Balance
Nourish Balance Thrive
Deborah Gordon, MD, is the founder and medical director of , LLC. She has a lifelong interest in health and wellness, which she has incorporated into an integrative medical practice in southern Oregon for over thirty years. She is dedicated to finding lifestyle choices that can prevent and reverse health problems, avoiding medications where possible and using them wisely where necessary. For the last decade, she has worked with a particular focus on cognitive health. On today's podcast, Deborah talks about mould/mycotoxin illness, bone health, and hormone balance. She elaborates on the...
info_outline
Free to Play - Van Life and Unschooling Our Three Kids
Nourish Balance Thrive
Today's journey takes us into unconventional living with my guest, Julie Kelly—my wife and partner in adventure. Together, we delve into our nomadic lifestyle, shared with our three vibrant children, each step an exploration outside societal norms. This conversation unfolds the layers behind our decision to steer clear of conventional schooling, whilst aiming to better support our kids’ needs. Our conversation starts with what we learned from developmental psychologist and evolutionary anthropologist Peter Gray, emphasising the pivotal role of play in a child's development and how we've...
info_outline
Beyond Survival: Fighter Jet Pilot Kegan Gill's Recovery From Ejection, TBI, and PTSD
Nourish Balance Thrive
Kegan "SMURF" Gill, a former US Navy F/A-18E pilot whose life took a dramatic turn following a near-fatal high-speed ejection at 695mph. Kegan's story is not just about survival; it's a profound narrative of overcoming life-altering injuries, battling and defeating prescription drug addiction, and enduring a gruelling two-year recovery process. His triumphant return to flying Super Hornets symbolises a victory over adversity that few can imagine, yet many can draw inspiration from. Kegan's tale, however, unfolds further as he confronts delayed-onset PTSD and cognitive issues from a severe...
info_outline
Laura Payling: Athlete, Scientist, and Innovator on the Gut Microbiome and Using Gene Expression to Improve Health and Performance
Nourish Balance Thrive
Laura Payling, PhD, leads the animal science division for , an innovative startup using gene expression information and advanced data science to improve livestock yield and welfare. Laura’s passion for human and animal health and performance has resulted in diverse professional experiences, including academic research in food chain nutrition, clinical dietetics and consulting as a nutritionist. On today's podcast, Laura shares her passion for understanding and reigniting harmony in the human gut. She discusses her doctoral work, including research on the gut microbiome, food, and...
info_outline
bodymapping: Functional Medicine in the UK
Nourish Balance Thrive
Dr. Michael Bazlinton is a Family Doctor (GP) and the founder of the in the UK. After recognizing the limits of the National Health Service (NHS) model of practice and discovering compelling data from the low-carb community, Michael expanded his scope as a physician. In 2017, bodymapping was born. The bodymapping programme embraces five key states of being essential to wellness: nourishment, cognition, sleep, movement, and rest. Michael uses blood testing to guide clients in these areas toward optimal health and longevity. On this podcast, Dr. Bazlinton discusses the bodymapping...
info_outline
A Quest for Connection: Journeying to Authentic Relationships with Others and Yourself
Nourish Balance Thrive
Mike Brcic is an adventurer, writer, and entrepreneur with a mission to help others build connection with themselves and others. He founded , a project that brings entrepreneurs together for travel, physical challenge and authentic connection, going beyond networking and financial success. Mike founded , a highly successful mountain bike adventure company (and sold it in 2019), co-founded , and is the former Dean of Social Enterprise at the . On this podcast, Mike reflects on his Substack series, , in which he offers practical advice for creating meaningful connections...
info_outline
Mike T. Nelson on Navigating Healthspan: From Assessment to Improvement
Nourish Balance Thrive
Dr. Mike T. Nelson has spent 18 years learning how the human body works, specifically focusing on properly conditioning it to burn fat and become stronger, more flexible, and healthier. He’s been called to share his techniques with top government agencies, universities and colleges, fitness organisations and fanatics. The techniques he’s developed and the results Mike gets for his clients have been featured in international magazines, scientific publications, and websites across the globe. On the podcast today, Mike talks about his : a course for trainers, coaches and fitness...
info_outlineWe’ve decided to do a series of episodes on the fundamentals of good health - each containing the best practical information we’ve come across for improving the quality of your life and achieving your goals. We’re focusing on the most commonly asked-about areas, such as stress and hormesis, movement and exercise, and diet and nutrition. Today we’re kicking it off with a discussion about one of the most important, often the most frustrating, and easily the most overlooked pillar of health: sleep.
On this podcast, Megan Hall and Clay Higgins draw from their years of combined health coaching experience to bring you their best advice for getting great sleep. They explain why you should care about the quality of your nighttime routine, and they discuss the impact of light, food and exercise on your ability to sleep well. They also share their opinions on supplements and technology designed to enhance sleep and talk about some of the more common behaviours that can lead to insomnia.
Be sure to follow along with Megan’s outline to get the most out of this episode.
Here’s the outline of this episode with Megan Hall and Clay Higgins:
[00:01:30] Why we should care about sleep.
[00:02:36] Quality vs quantity of sleep.
[00:02:49] Mike T. Nelson's podcast: Why telling your clients to sleep more is horrible advice.
[00:05:23] Circadian rhythm.
[00:09:12] Strategies for reducing caffeine intake.
[00:13:35] Daytime; chrononutrition and meal timing.
[00:14:23] Higher and longer postprandial triglyceride elevation with the same high fat meal at night compared to during the daytime. Study: Sopowski, M. J., et al. "Postprandial triacylglycerol responses in simulated night and day shift: gender differences." Journal of Biological Rhythms 16.3 (2001): 272-276.
[00:14:33] Better glucose sensitivity in the AM and during the day compared to at night; Study: Johnston, Jonathan D. "Physiological responses to food intake throughout the day." Nutrition research reviews 27.1 (2014): 107-118.
[00:14:58] NBT Podcast with Bill Lagakos: Why You Should Eat Breakfast (and Other Secrets of Circadian Biology).
[00:16:13] NBT Podcast with Ted Naiman: Protein vs. Energy for Improved Body Composition and Healthspan.
[00:18:40] Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear.
[00:19:43] Consistency in meal timing.
[00:24:14] Timing of exercise.
[00:27:13] Cognitive work; Brain activity during the day may increase the need for sleep at night; Study: Reichert, Sabine, Oriol Pavón Arocas, and Jason Rihel. "The neuropeptide galanin is required for homeostatic rebound sleep following increased neuronal activity." Neuron 104.2 (2019): 370-384.
[00:27:52] Bright light during the daytime hours makes you resilient to light-induced melatonin suppression at night; Study: Kozaki, Tomoaki, et al. "Effects of day-time exposure to different light intensities on light-induced melatonin suppression at night." Journal of physiological anthropology 34.1 (2015): 1-5.
[00:30:12] Evening/nighttime strategies and solutions.
[00:30:23] An early dinner is ideal; take a walk after.
[00:31:43] Alcohol as disruptive to sleep.
[00:34:34] Avoiding stress.
[00:34:45] Dim/orange lights; Philips hue light bulbs; Blue blocking glasses.
[00:38:32] Evening routines. T-WE tea, Cougar Tranquilizer.
[00:39:53] Glycine; Chris Masterjohn on Why You Need Glycine.
[00:44:22] Bedroom environment: temperature, darkness, quiet.
[00:46:16] Eight Sleep.
[00:49:44] Mouth taping; NBT Podcast with James Nester: How to Fix Your Breathing to Improve Your Health
[00:54:12] Greg Potter’s articles on sleep onset insomnia and sleep maintenance insomnia.
[00:54:28] NBT Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia.
[00:54:37] Go camping to retrain the circadian clock; Study: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558.
[00:56:33] Schedule a free 15-min call with Megan or Clay.