Beyond Better

Beyond the ER: Building Your Blueprint for Longevity with Dr. Kai Koch

Episode Summary:

Are you just managing symptoms, or are you actually building health? Many of us push through training and eat "okay," but still lack the energy and performance we crave. In this episode of Beyond Better, we sit down with Dr. Kai Koch, an Emergency Medicine consultant with a unique hybrid focus on sports, exercise, and preventative care.

Dr. Koch shares a sobering look at why the current healthcare system is often "sick care" rather than "health care," and how we can take back control using the six (and soon-to-be seven) pillars of lifestyle medicine. From the "Sweet Spot" of sleep to the hidden dangers of ultra-processed foods and the underrated power of social connection, this conversation is a masterclass in evidence-based longevity.

What You’ll Learn:

• The Preventative Shift: How Dr. Koch built on the adrenaline of the ER to the long-term impact of lifestyle medicine.
• Terminology Decoded: The difference between Lifestyle, Functional, Integrated, and Preventative medicine.
• The 7 Pillars: A deep dive into Movement, Sleep, Nutrition, Detoxification, Social Connection, Stress Management, and the emerging importance of Oral Health.
• The Sarcopenia Crisis: Why functional strength training is the difference between a minor trip and a life-altering injury in later years.
• Supplements vs. Whole Foods: The truth about Vitamin D, K2, Probiotics, and why most multivitamins are "prehistoric."

Key Quote:

"The NHS was designed for acute services—accidents and heart attacks. It’s drifted into a 'sick care' system. We wait for something bad to happen, but that's been building for 15 years. We need to invest in the 15 years before the crisis." — Dr. Kai Koch

Timestamps:

0:00 - Introduction: Managing symptoms vs. Root causes

2:15 - From the ER to Preventative Medicine: Dr. Koch’s Journey

5:30 - Lifestyle vs. Functional vs. Preventative Medicine: What's the difference?

9:00 - The Zoe Study & The Gut Microbiome: Is testing worth it?

12:45 - The Pillars of Longevity: Movement, Sleep, and Nutrition

16:20 - Why "Movement" beats "Exercise" for mental health

19:15 - Vitamin D, K2, and the Supplement Rabbit Hole

24:10 - The Power of Social Connection & The "Froome Model"

28:30 - Sleep Hygiene: The 7-hour sweet spot and the danger of sleep debt

33:15 - Oral Health: Why your mouth is the gateway to your gut

37:50 - Sarcopenia: The urgent case for functional strength training

42:00 - The truth about Ultra-Processed Foods (UPF)

48:20 - Peptide Therapies & Weight Loss Drugs: A quick fix?

52:45 - The Future of the NHS: Moving to a preventative model

Are you Breathing correctly? The Mechanics of Peak Performance with Prof. John Dickinson

Episode Summary

We do it 23,000 times a day, yet most of us are doing it wrong. In this episode of Beyond Better, we step away from the "mindfulness" of breathing and dive deep into the hard science and mechanics of how we move air.

Our guest, Professor John Dickinson, is a world-leading respiratory physiologist who has spent 25 years optimising the lungs of Olympic athletes, professional footballers, and ultra-endurance runners. He reveals why up to 40% of elite athletes suffer from "Breathing Pattern Disorders" and why your "asthma" might actually just be a mechanical glitch in your rib cage.

In This Episode, You’ll Learn:

• The Three Pillars of Breath: How your physical rib cage, your posture, and your nervous system work in tandem (or against each other).
• The Physics of a Breath: Why your lungs are like "bags stuck to the inside of your ribs" and how pressure—not suction—is the key to oxygen.
• The "Desk Worker" Trap: How sitting all day "turns off" your core and forces your shoulders to do the heavy lifting.
• Self-Testing Your Breath: A simple 5-second trick using your sternum to see if your mechanics are efficient.
• Myth Busting: Why Prof. Dickinson wants to ban the term "Belly Breathing" and why your wearable’s "stress score" might be lying to you.

Episode Timestamps:

• 00:00 – Introduction: The most underrated health tool you own.
• 02:45 – Meet Prof. John Dickinson: From football coaching to Olympic physiology.
• 06:10 – Why nobody ever taught us how to breathe.
• 08:35 – The 3 factors that ruin your breathing efficiency.
• 12:15 – Physics 101: How air actually enters your lungs.
• 15:40 – Breathing Pattern Disorders: Why it takes 7 years to get a diagnosis.
• 21:00 – The "Hunched Desk" effect on your respiratory muscles.
• 24:30 – The Sternum Test: How to check your breathing in the mirror.
• 29:15 – What a "perfect" breath looks like at rest vs. during exercise.
• 34:00 – Myth Busting: Wearables, chest breathing, and "Belly Breathing."
• 41:20 – The power of the breath in one sentence.
• 43:00 – Who Prof. Dickinson wants to interview (The Jurgen Klopp connection).

Key Takeaway: The "Perfect" Breath

According to Prof. Dickinson, a healthy breath isn't about pushing your stomach out; it’s about lateral movement. Your rib cage should expand sideways, forwards, and backwards. If your shoulders are moving up toward your ears, you’re using "accessory muscles" that waste energy and trigger your "fight or flight" response.

"Breathing should feel effortless. If you feel like it's the limiting factor in your performance, there's likely a technical fix, not a fitness problem."

Enjoyed the episode? If you're now manually counting your breaths (sorry!), please subscribe, rate, and share this episode with someone who is always "out of breath" at the gym!

Note to listeners: This podcast is for educational purposes. If you are experiencing severe respiratory symptoms, please consult a medical professional.

How's your posture right now? Are your shoulders currently up by your ears?

Series: Beyond Better

Host: Marylebone Health Group

Guest: Prof.John Dickinson, Respiratory Physiologist

If you enjoyed this episode: Subscribe to Beyond Better, Share with a friend or colleague

Leave a review to help more people find evidence-based health conversations

Stay curious. Stay strong. And keep going Beyond Better.

Connect with the Show:

Like, share and subscribe!

Follow the Podcast on apple, spotify, amazon and more

The Burnout Trap: Finding True Recovery in a World That Never Stops

Episode Summary

Are you actually recovering, or are you just "lying down"? In this deep-dive episode of Beyond Better, we sit down with Dr. Steve Mayers, a clinical psychologist and competitive cyclist, to dismantle the modern obsession with "hustle" and the failure of "intelligent recovery."

As we get further into 2026, many of us find ourselves trapped in the "Drive" system; constantly performing, even in our hobbies. Dr. Mayers explains the psychological continuum between stress, depression, and burnout, and why the solution isn't just a day off, but a reconnection to meaning. We explore the "Threat, Drive, Soothe" systems, the pitfalls of social media "therapy culture," and practical tools like the 20-minute reset to help you move from a state of survival to a state of fulfillment.

Key Takeaways from This Conversation

• The Burnout Continuum: Understanding that burnout isn't a binary switch, but a physiological and psychological spectrum.
• Meaning vs. Vibe: Why millennials and Gen Z view "meaning" differently and how to create a personal narrative that sustains you.
• The Three Systems: A breakdown of Paul Gilbert’s Compassion Focused Therapy: the Threat, Drive, and Soothe systems.
• The Trap of "Therapy Culture": How TikTok and Instagram might be pathologizing everyday experiences and what to do about it.
• Practical Resilience: Why resilience is a skill, not a personality trait, and how systemic factors (work culture, environment) play a role.

Timestamps & Chapter Markers

• [00:00] Introduction: Meet Dr. Steve Mayers.
• [03:45] Burnout vs. Clinical Depression: How to tell the difference.
• [08:12] The Cyclist’s Perspective: Managing performance pressure in sport and life.
• [12:30] Reconnecting to Meaning: Why purpose is the ultimate recovery tool.
• [18:45] Therapy Culture & Social Media: The pros and cons of "TikTok Psychology."
• [22:15] Integration in Medicine: How psychology supports physical injury recovery.
• [27:40] The 20-Minute Reset: Practical tools for shifting your nervous system.
• [33:10] The Threat, Drive, Soothe Model: Why we struggle to feel "soothed."
• [39:00] Journaling for Mental Clarity: Stream of consciousness and the 3-question daily check-in.
• [45:20] Starting 2026 Right: Reflecting on the "Christmas Burnout" to plan a better year.
• [48:15] Closing Thoughts: Steve’s dream interview and final advice.

Resources & People Mentioned

• Guest Info: Dr. Steve Mayers (Consultations available at Marylebone Health Group and Cafe Psychologique).
• Books:
• The Artist’s Way by Julia Cameron (Stream of consciousness journaling).
• The Power of Now by Eckhart Tolle (The 20-second morning check-in).
• Poverty Safari by Loki / Darren McGarvey (Systemic impacts on psychology).
• The Subtle Art of Not Giving a Fck* by Mark Manson.
• Models: Paul Gilbert’s Compassion Focused Therapy (CFT).
• Podcast: Solved by Mark Manson.

Connect with Beyond Better

• Hosted by: Marylebone Health Group.
• Mission: Helping you go beyond the ordinary for a healthier, more fulfilled life.
• Subscribe: Don’t forget to rate and share this episode if it helped you reframe your recovery!

Series: Beyond Better

Host: Marylebone Health Group

Guest: Dr. Steve Mayers, Clinical Psychologist

If you enjoyed this episode: Subscribe to Beyond Better, Share with a friend or colleague

Leave a review to help more people find evidence-based health conversations

Stay curious. Stay strong. And keep going Beyond Better.

Connect with the Show:

Like, share and subscribe!

Follow the Podcast on apple, spotify, amazon and more

Motherhood, Boxing, and success

Episode Summary

What happens when a financial journalist for the Mail Online decides to step into the ring for a white-collar boxing story, and never leaves?

In this episode, we sit down with Amy Andrew, a professional featherweight boxer, Commonwealth champion, and gym owner. Amy shares her incredible journey from the newsroom to the Haringey Boxing Club, detailing how she navigated the high-stakes world of professional combat sports while raising two children.

We dive deep into the mental gymnastics required to face your fears, the reality of postpartum recovery as an elite athlete, and how she is now building an inclusive boxing empire from London to Marbella.

What You’ll Learn in This Episode:

The Radical Career Pivot: How a single article about white-collar boxing sparked a decade-long journey into the professional ranks.

Mastering the Mental Game: Amy’s strategy for overcoming performance anxiety by "embracing the worst-case scenario."

The Power of Your Tribe: Why specialised support (nutritionists, physios, psychologists, and coaches) are the secret to sustainable success.

Motherhood in the Ring: Breaking the stigma of pregnancy in sports and the practicalities of training with a baby in the corner.

Building Inclusive Communities: Why Amy opened her own gyms to bridge the gap between "intimidating" boxing dens and high-end fitness studios.

---

Key Timestamps:

00:00 – Intro: Meet Amy, the Journalist turned Pro Boxer.

04:20– The First Hit: Transitioning from journalism to Olympic-style boxing.

09:15 – Amateur vs. Professional: Why "entertainment" changes the way you fight.

14:30 – Facing the Fear: How to handle the mental pressure of a crowd.

20:10 – The Body Positive Shift: Exercising for capability, not just aesthetics.

26:45 – Navigating Pregnancy: Challenging the "step-down" culture for mothers in sports.

33:15– The Logistics of Motherhood: Warming up for fights with a newborn.

38:50 – The Evolution of Women’s Boxing: From sexism to a depth of talent.

45:10– Entrepreneurship: Building inclusive gyms in London and Marbella.

---

Series: Beyond Better

Host: Marylebone Health Group

Guest: Amy Andrew, Professional Boxer & Entrepreneur

If you enjoyed this episode: Subscribe to Beyond Better, Share with a friend or colleague

Leave a review to help more people find evidence-based health conversations

Stay curious. Stay strong. And keep going Beyond Better.

Connect with the Show:

Like, share and subscribe!

Follow the Podcast on apple, spotify, amazon and more

Follow Amy & Her Gyms: @amyandrewboxing (IG)

https://www.rivalkingscross.com/

https://rivalboxinggymmarbella.com/

In this powerful episode of Beyond Better, we’re joined by specialist musculoskeletal physiotherapist Dr Paulina Kloskowska from Marylebone Health Group to explore why women need a fundamentally different approach to training, rehabilitation, & long-term health.

Dr Paulina challenges the outdated “one-size-fits-all” model of healthcare and sport science, revealing how much current research and clinical practice has been built around male physiology. She explains why women are often underloaded in training, over-restricted in recovery, and underserved by simplistic exercise prescriptions.

This conversation dives into the science of adaptation, the importance of the biopsychosocial model, and how emotions, beliefs, and context influence pain and performance. We unpack myths around menstrual cycle training, highlight evidence supporting heavy strength training (even during pregnancy), and discuss why listening to your own data is more powerful than following social media trends.

From bone density and perimenopause to elite football research with UEFA, this episode is an inspiring call for women to reclaim agency over their bodies, build lifelong strength, and train with confidence, curiosity, and evidence.

If you care about female health, longevity, and performance, this episode will change how you think about training.

Series: Beyond Better

Host: Marylebone Health Group

Guest: Dr Paulina Kloskowska, Specialist Sports & Musculoskeletal Physiotherapist, researcher, and former lecturer at King’s College London.

Her work focuses on female hip pain, injury prevention, and applying a biopsychosocial approach to rehabilitation. She currently leads a UEFA-backed international research project on injury prevention in women’s football.

🔹 Recommended Future Guests

Dr Monica Grigorovich – FIFA Centre of Excellence clinician & researcher

Dr Brooke Patterson – La Trobe University injury prevention expert

If you enjoyed this episode: Subscribe to Beyond Better, Share with a friend or colleague

Leave a review to help more people find evidence-based health conversations

Stay curious. Stay strong. And keep going Beyond Better.

Eat Smart, Feel Amazing

Episode Summary

In this episode of Beyond Better, we dive deep into the world of elite nutrition with one of the industry's leading experts, Mike Naylor. Whether you are a professional athlete or simply looking to reclaim your energy and focus, Mike breaks down the science of eating for performance and longevity.

We explore the "food first" philosophy, the importance of metabolic health, and how small, sustainable changes to your diet can lead to transformative results in how you feel every single day.

About Today’s Guest

Mike Naylor is a renowned Health & Performance Nutritionist with over 15 years of experience at the pinnacle of elite sport. Currently a key member of the team at Marylebone Health (MHG), Mike previously served as the Head of Nutrition for the UK Sports Institute. His impressive resume includes working with:

• England Rugby (including the 2014 World Cup-winning women’s team)
• England Football (Senior Men’s team across four major tournaments)
• McLaren F1
• Team GB Olympic and Paralympic athletes

Key Moments & Timestamps

• [00:00] – Introduction: Welcoming Mike Naylor and setting the stage for high-performance nutrition.
• [04:15] – The MHG Philosophy: How Marylebone Health Group integrates world-class sports science into everyday health.
• [09:30] – Eat Smart, Feel Amazing: Defining what it actually means to "fuel" your body rather than just "filling" it.
• [15:45] – The Protein Myth: Mike clears up common misconceptions about protein intake and muscle recovery.
• [22:10] – Energy Management: Strategies to avoid the mid-afternoon slump and maintain cognitive focus.
• [28:50] – Behavioral Change: Why your environment is more important than your willpower when it comes to nutrition.
• [35:15] – The 80/20 Rule in Elite Sport: How top athletes manage "cheat meals" and maintain a healthy relationship with food.
• [42:40] – Supplements vs. Food: When are supplements actually necessary, and when are they a waste of money?
• [48:10] – Closing Thoughts: Mike’s #1 tip for anyone starting their health journey today.

Series: Beyond Better

Host: Marylebone Health Group

Guest: Mike Naylor, Performance Nutritionist at Marylebone Health (MHG)

People & Resources Mentioned

• Mike Naylor – Lead Nutritionist at MHG.
• Marylebone Health Group (MHG) – London’s premier health and performance clinic.
• UK Sports Institute – Providing support to Team GB.

Connect with the Show

• Website: Beyond Better on Pod.co
• Clinic Enquiries: Visit Marylebone Health for world-class nutritional consultancy and performance testing.

Enjoyed this episode? Please leave us a review and subscribe so you never miss an episode of Beyond Better. Your journey to a better you starts with the very next bite!

Movement as Medicine

Episode Summary

In this inspiring episode of Beyond Better, we sit down with Dr. Rebecca Robinson, a leading consultant in Sport and Exercise Medicine at the Marylebone Health Group (MHG). Rebecca shares her remarkable journey from being an elite international runner to pioneering the "Exercise as Medicine" movement. We explore how physical activity is far more than just a tool for athletes; it is a profound therapeutic intervention for chronic conditions, cancer recovery, and long-term health.

From her work closing the gender data gap in female health to her innovative approach to treating Long COVID, Rebecca redefines what it means to be a specialist in her field. Join us as we discover how movement, when tailored and supported by a multidisciplinary team, can be the most powerful medicine for everyone.

Key Moments & Timestamps

• [00:00:00] – Introduction to Dr. Rebecca Robinson and her holistic approach to Sport and Exercise Medicine.
• [00:03:15] – Rebecca’s transition from hospital medicine to the evolving specialty of SEM.
• [00:04:30] – The foundational philosophy: Why fitter patients tolerate illness and treatment better.
• [00:06:45] – Discussing the new College for Sport, Exercise, and Musculoskeletal Medicine and the overlap with Lifestyle Medicine.
• [00:08:30] – The importance of a multidisciplinary team (MDT) in elite sport and how MHG applies this to all patients.
• [00:10:30] – Insights into the Moving Medicine project and the evidence for exercise in chronic disease management.
• [00:12:15] – Rebecca’s work with Long COVID: Listening to patients when the "textbooks" hadn't been written yet.
• [00:14:45] – A community-first approach: Applying sports medicine models to underserved populations.
• [00:16:30] – The psychological side of injury: Managing "athletic identity" and the fear of losing one’s coping strategy.
• [00:19:00] – Motivational interviewing: Finding the unique "spark" that helps a patient overcome barriers to movement.
• [00:21:15] – Prehabilitation: Using exercise to prepare high-risk patients for major surgery.
• [00:24:00] – The future of SEM: Integrating exercise specialists into the NHS and broader public health initiatives.
• [00:27:30] – Rebecca’s guest recommendation for the next episode.

Guests & People Mentioned

• Dr. Rebecca Robinson – Consultant in Sport & Exercise Medicine at MHG and elite marathon/mountain runner.
• Professor Mike Loosemore MBE – Director of Sport & Exercise Medicine and Co-Founder of MHG.
• Tom Cowan – Clinical Exercise Physiologist and expert in exercise oncology.
• Jo Rycroft – Clinical Exercise Physiologist and specialist in cardiovascular and cancer rehabilitation.

Connect with Us

• Learn more about the Marylebone Health Group (MHG)
• Follow Dr. Rebecca Robinson’s work on Exercise Oncology and Female Health

Enjoyed this episode? Please leave us a review and subscribe so you never miss an episode of Beyond Better.

If you enjoyed this episode: Subscribe to Beyond Better, Share with a friend or colleague

Stay curious. Stay strong. And keep going Beyond Better.

@beyondbetterpod