Building Thriving Lifestyles

Welcome to Building Thriving Lifestyles Podcast, the go-to podcast for beginner to advanced functional fitness enthusiasts aiming for peak performance without burnout hustle culture. Hosted by Eik Gylfadottir, a certified health and wellness coach, physiotherapist, and former elite athlete, sharing a mix of personal stories, professional insights and expert interviews. Join us and dive into the art of crushing fitness goals while embracing self-care. Whether you're a seasoned athlete or just starting, this podcast is your shortcut to a kick-ass, enduring lifestyle. Hit play and let's build STRIVING & THRIVING lifestyles together! http://www.buildingthrivinglifestyles.com

EP75 - How Fitness Rules Might Be Holding You Back (and Why “Enough” Is Actually Enough) 11/10/2025

EP75 - How Fitness Rules Might Be Holding You Back (and Why “Enough” Is Actually Enough) In this episode, we break down some of the most common fitness “rules” — like needing a one-hour workout or hitting 10,000 steps — and explore how they may actually be discouraging consistency rather than supporting it. We talk about where these rules really came from, what the research actually says, and how to reframe your approach to fitness so it supports your life, not overwhelms it. I also share part of my own postpartum journey and how doing 15–30 minute workouts in my living room helped me rebuild strength, confidence, and self-compassion long before I returned to longer gym sessions. This episode is your reminder that your effort counts — even when it’s not perfect. In This Episode, We Explore: Why “fitness rules” like 1-hour workouts and 10,000 steps became mainstream The difference between doing something and doing everything How the all-or-nothing mindset holds us back Why consistency always beats intensity over time How I rebuilt my fitness postpartum with 15–30 minute sessions Simple ways to make movement fit your life (not the other way around) Key Takeaways The 1-hour workout rule is a scheduling invention, not a physiological requirement. The 10,000-step goal started as a marketing campaign, not a health recommendation. Short workouts absolutely count — and often lead to better consistency. Your body adapts to what you do regularly, not what you do perfectly. “Enough” movement varies day to day — and that’s okay. Mentioned in the Episode More coaching support + resources: Book a 1:1 Clarity Coaching Session: Connect with Me Instagram: @fitwitheik Personal Instagram: @eikgylfadottir Podcast community + updates: If you enjoyed this episode, please rate, review, and share — it means the world and helps others find the show. 💛 See you in the next one — and remember: It doesn’t have to be perfect. It just has to be today’s version of enough. /episode/index/show/thriving-lifestyles/id/38924185

EP74: Training Smarter Through Perimenopause — What the Science (and Real Life) Tells Us 10/13/2025

EP73 — Creatine in 2025: Beyond Muscle Gains 09/28/2025

EP73 — Creatine in 2025: Beyond Muscle Gains Creatine has come a long way from its old reputation as just a “muscle supplement.” In this episode of the Building Thriving Lifestyles Podcast, I’m diving into the newest research that shows how creatine might support not only strength and performance, but also brain health, immunity, recovery, and even longevity. We’ll cover: 🧪 Longevity & Recovery: A 2025 Frontiers in Nutrition review showing creatine’s protective effects on immunity, cardiovascular health, and rehab after illness. 🧠 Cognition & Brain Health: A 2024 systematic review highlighting improvements in memory and attention, plus what that means for everyday stress and brain fog. 😴 The German High-Dose Study: A 2024 trial showing how a single high dose of creatine helped people under sleep deprivation stay sharper for hours. 💪 When Creatine Doesn’t Shine: Why some studies show no difference in muscle growth — and how diet, training, and context matter. 👥 Special Populations: Why vegetarians, women, and older adults might benefit the most from creatine. 👉 Key takeaway: Creatine is no longer just for gym bros. It’s one of the most researched, safe, and versatile supplements — and its role in health and longevity is only growing. 🔗 Resources & References 📖 Research mentioned in this episode: Frontiers in Nutrition (2025) Review — Systematic Review on Cognition (2024) — German High-Dose Sleep Study (2024) — Gordji-Nejad A, et al. “Acute creatine supplementation counteracts cognitive decline during sleep deprivation.” Nutrients. 2024. UNSW Randomized Trial (2025) — Desai et al. (2025) — 📚 Previous blog posts: 💻 Work with me: Want clarity on what actually fits your goals and lifestyle? Book a 1:1 Clarity Session at . ✨ If you enjoyed this episode, please share it with a friend and leave a review — it really helps spread the word! /episode/index/show/thriving-lifestyles/id/38366945

EP72: September Reset — Setting Yourself Up for Success 09/15/2025

EP71 - Back in the Office — A Year That Changed Everything 09/02/2025

EP70 - Adjusting training to my current season of life. 07/03/2024

Ep69 - Why I work with a coach (yes even if I am a coach, I also need a coach) 06/05/2024

EP68 - Navigating Injuries and Rehabilitation with Nik (@mmtm.online) 04/09/2024

EP67 - My Gut Chronicles: 15 Years of Struggle & Latest Development With a Surprising Twist! 03/19/2024

EP66 - Carrie Freestone - Dealing with Injuries 03/04/2024

EP65 - Navigating Gut Issues: Food Allergy vs. Food Intolerance 01/30/2024

EP64 - What should be included in a well-rounded training program leading up to the CrossFit Open? 01/23/2024

EP63 - Q&A about Biohacking w. James Jones, DuBiohacker. 01/17/2024

EP63 - Q&A about Biohacking w. James Jones, DuBiohacker. Building Thriving Lifestyles Podcast Episode # 63 Title: Unleashing the Power of Biohacking with Head Coach James Jones, Links and resources are all the way at the bottom. Introduction: Welcome to another episode of "Building Thriving Lifestyles," where we explore the forefront of wellness practices. Special Guest: Head Coach James Jones from BiFormation Biohacking Studio. Segment 1: Understanding Biohacking Coach Jones breaks down the concept of biohacking - its definition, origin, and dispelling common misconceptions. Stories and anecdotes that illustrate the transformative power of biohacking. Segment 2: Who is Biohacking For? Demographics of biohackers and the diverse goals they seek to achieve. Typical results and the timeframe to expect improvements through biohacking. Segment 3: Biohacking for Athletic Performance Can biohacking give athletes a performance boost without compromising long-term health? Insights into optimizing performance and the secrets behind biohacking for athletes. Segment 4: Nutrition's Role in Biohacking for Fitness Exploring the intricate relationship between biohacking and nutrition. Unveiling nutrition "hacks," protocols, and supplements that synergize with biohacking. Segment 5: Biohacking for Cognition and Productivity How biohacking can elevate cognitive abilities and enhance overall productivity. Elements and techniques to unlock mental clarity and capacity through biohacking. Segment 6: Biohacking for Post-Workout Recovery Coach Jones shares biohacking techniques tailored for efficient post-workout recovery. Insights into bouncing back faster and stronger after intense workouts. Segment 7: Getting Started with Biohacking Practical advice for individuals new to biohacking. Tips on seamlessly incorporating biohacking into your fitness routine at no cost. Segment 8: Optimal Protocols If you had unlimited resources, what would be MOST impactful corner to look into from the biohacking world? Segment 9: Where to start How can a person start getting into BIOHACKING? Where would you recommend someone who is interested and wants to start experimenting and exploring this exciting world ? Conclusion: A big thank you to Head Coach James Jones for sharing his expertise on biohacking. Don't forget to subscribe, rate, and review the podcast for more enlightening episodes. Connect with Us: IG: eikgylfadottir IG: dubaiohacker IG: by.formation /episode/index/show/thriving-lifestyles/id/29505508