Live More Podcast

Featuring Dr Rhea Kotecha
📱 Instagram: @drrheakotecha

Can your blood tests look "normal" while problems are already developing beneath the surface?

In this episode of the Live More Podcast, I sit down with Dr Rhea Kotecha, a UK-trained doctor working in longevity, preventative medicine, functional medicine, clinical nutrition and metabolic health.

After working on the NHS frontline during COVID, Rhea became increasingly interested in what happens before someone becomes a patient — and how nutrition, metabolic health and lifestyle can influence our long-term health.

We explore:

• Why "normal" blood tests don't necessarily tell the whole story
• Fasting insulin, HbA1c and metabolic health
• The 12 hallmarks of ageing
• Insulin resistance and metabolic flexibility
• Gut health, Akkermansia and the microbiome
• Fibre and how much we should be eating
• Brown vs white rice and choosing organic produce
• Fasting, breakfast and meal timing
• GLP-1 drugs and preserving muscle
• ApoB, LDL cholesterol and cardiovascular risk
• Lp(a) and genetic cardiovascular risk
• CAC scans and what a score of zero can and can't tell us
• Statins and cardiovascular prevention
• Biological age testing and epigenetic clocks
• Sleep and circadian rhythm
• Relationships, purpose and emotional health
• AI and the future of personalised longevity medicine

KEY TAKEAWAY

Longevity isn't about chasing immortality or perfect biomarkers. It's about identifying risk earlier, improving what we can control and building the physical and emotional resilience to stay healthier for longer.

The fundamentals still matter: nutrition, fibre, movement, metabolic health, sleep, relationships and purpose.

RESOURCES MENTIONED

🍓 EWG Dirty Dozen™ & Clean Fifteen™

Rhea discusses using the Environmental Working Group's Shopper's Guide to help prioritise which produce she chooses organic. The guide ranks conventionally grown produce according to pesticide residues.

Bananas, avocados, pineapple, mangoes and kiwi are among the 2026 Clean Fifteen.

https://www.ewg.org/foodnews/

RESEARCH

• López-Otín C et al. Hallmarks of Aging: An Expanding Universe. Cell, 2023.
• Reynolds A et al. Carbohydrate Quality and Human Health. The Lancet, 2019.
• Kronenberg F et al. Lipoprotein(a) in Atherosclerotic Cardiovascular Disease and Aortic Stenosis. European Heart Journal, 2022.
• Lu AT et al. DNA Methylation GrimAge Strongly Predicts Lifespan and Healthspan. Aging, 2019.

ABOUT DR RHEA KOTECHA

Dr Rhea Kotecha is a UK-trained doctor working in longevity and preventative medicine, functional medicine, clinical nutrition and metabolic health.

🎙 THE LIVE MORE PODCAST

If you enjoyed this conversation, follow The Live More Podcast on Spotify or Apple Podcasts so you never miss an episode.

A quick rating or review on Apple Podcasts really helps more people discover the show. And if this episode resonated with you, share it with someone who might get value from it.

The Live More Podcast explores evidence-informed conversations around longevity, health, human performance and living better for longer.

Connect with me:

🎙 The Live More Podcast
📱 Instagram: @biohackrob
🌐 Website: https://www.biohackrob.com
🔗 All links: https://linktr.ee/BioHackRob

Medical disclaimer:
This podcast is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet, medication, supplements or treatment.

Featuring Marko Yrjövuori

In this episode of the Live More Podcast, I sit down with Marko Yrjövuori, the physiotherapist and performance coach who worked closely with Kobe Bryant for almost 12 years during his time with the Los Angeles Lakers.

Marko had a rare, behind-the-scenes view of what made Kobe different. We explore the reality of Mamba Mentality, his relentless work ethic, obsession with learning and marginal gains, and the recovery routines that helped him perform through the demands of an NBA season.

Marko also shares the side of Kobe few people got to see: the friend and father behind the competitor. He opens up about the day he learned Kobe had died, their final conversation, and the lessons from nearly 12 years together that he still carries with him today.

In this episode, we cover:

• What separated Kobe Bryant from other elite NBA players
• What Mamba Mentality really meant behind closed doors
• Kobe's extraordinary work ethic and drive to win
• His obsession with learning, movement and marginal gains
• Why Kobe studied animals to improve his movement on court
• His pre and post-game recovery routines
• Ice baths, massage, stretching and soft-tissue therapy
• Sleep, travel and recovery during an 82-game NBA season
• The injuries Kobe battled throughout his career
• Why Marko believes Kobe sometimes trained too hard
• What Kobe was really like as a father and friend
• Marko's final conversation with Kobe
• The lessons we can all take from Kobe's approach to life and performance

Key takeaway:

Kobe Bryant wasn't defined by talent alone. What separated him was his relentless preparation, willingness to keep learning and refusal to give up.

Perhaps the most powerful lesson from Marko's years alongside him is that Mamba Mentality wasn't simply about working harder. It was about constantly searching for ways to improve, refusing to believe you'd finished learning, and bringing that mentality into everything you do.

About Marko Yrjövuori

Marko Yrjövuori is a Finnish physiotherapist and performance coach who spent almost 12 years with the Los Angeles Lakers, working closely with Kobe Bryant throughout that period. He has worked with elite athletes across basketball, ice hockey and combat sports and continues to specialise in performance, movement and recovery.

🎙 THE LIVE MORE PODCAST

If you enjoyed this conversation, follow The Live More Podcast on Spotify or Apple Podcasts so you never miss an episode.

A quick rating or review on Apple Podcasts really helps more people discover the show. And if this episode resonated with you, share it with someone who might get value from it.

The Live More Podcast explores evidence-informed conversations around longevity, health, human performance and living better for longer.

Connect with me:

🎙 The Live More Podcast
📱 Instagram: @biohackrob
🌐 Website: https://www.biohackrob.com
🔗 All links: https://linktr.ee/BioHackRob

Medical disclaimer:
This podcast is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet, medication, supplements or treatment.

Featuring Paul Toberman 

📱 Instagram: @paultoberman

In this episode of the Live More Podcast, I sit down with Paul Toberman, diagnosed with stage 4 cancer of the bowel, liver, and lymph nodes, treatable but incurable, to talk about something most of us never have to confront: what it actually feels like to live well when your time is no longer unlimited.

Paul makes a point early on that stuck with me. Most of us live as though we'll always have more time. Paul was told the opposite, and instead of shrinking, he became one of the most positive, clear-headed people I've ever had in front of a mic. That gap, between the diagnosis he was handed and the life he decided to live anyway, is the entire premise of this conversation.

We get into the physiology and the psychology of it. Paul walks through the day he was diagnosed, how he told his kids and his parents, and the specific changes to diet, fasting, exercise, and mindset that have put him in the top 1% of responders to his treatment. He's blunt about the parts nobody warns you about: the side effects, the fear at 3am, and the moment a single negative thought, "another year of this," quietly started to drag him down until he caught it.

In this episode:

• The day of the diagnosis, and why his very first thought was about his kids and his parents
• What "treatable but incurable" actually means, emotionally and physically
• The diet overhaul with dietician Jane Clark: no sugar, no processed food, slow-cooked protein, 15 to 20 portions of fruit and veg a day
• Why he fasts before treatment, and the "lion in the Serengeti" logic behind it
• Exercise as medicine, and the research that backs starting even during treatment
• The side effects nobody talks about: neuropathy, "first bite syndrome," and cold sensitivity
• How the diagnosis brought his family and friends closer, and revealed "more love than hate"
• The mindset shift: refusing the word "incurable," and literally "waking up the neutrophils" before blood tests
• What he'd tell his younger self about food, sugar, and reading the shelf life on a label
• What "Live More" means when you're the one facing limited time

Key takeaway:

A diagnosis doesn't have to define you. Paul's results, top 1% of responders, didn't come from one miracle. They came from stacking 1% improvements across diet, fasting, exercise, and mindset, while refusing to let the word "incurable" run his life. The real lesson isn't about cancer. It's that roughly 90% of life is how you react to it and 10% is the event itself, and that living more is about what you do with the time you have, not just how much of it is left.

Studies referenced:

American College of Sports Medicine (ACSM), 2019: structured exercise during active cancer treatment is associated with improved quality of life and reduced treatment-related fatigue.

About Paul Toberman

Paul is a London art dealer, husband, and father of two who was diagnosed around 16 months ago with stage 4 cancer of the bowel, liver, and lymph nodes, described by his oncologist as treatable but incurable. Rather than accept that framing, he built a regimen around diet (guided by leading dietician Jane Clark), regular fasting, strength training, and a relentlessly positive mindset, and has become one of the top 1% of responders to his treatment. He's now writing a book about the experience in the hope of helping others facing a similar diagnosis.

🎙 THE LIVE MORE PODCAST

If you enjoyed this conversation, follow The Live More Podcast on Spotify or Apple Podcasts so you never miss an episode.

A quick rating or review on Apple Podcasts really helps more people discover the show. And if this episode resonated with you, share it with someone who might get value from it.

The Live More Podcast explores evidence-informed conversations around longevity, health, human performance and living better for longer.

Connect with me:

🎙 The Live More Podcast
📱 Instagram: @biohackrob
🌐 Website: https://www.biohackrob.com
🔗 All links: https://linktr.ee/BioHackRob

Medical disclaimer:
This podcast is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet, medication, supplements or treatment.

Featuring Kirk Miller
Instagram: @kirkmiller_
Built To Last: https://kirkmiller.co.uk

In this episode of the Live More Podcast, I sit down with Kirk Miller, winner of Men's Health's Cover Model Competition in 2010 and the most-featured man in Men's Fitness history, to talk about something most people watching the fitness industry never get told: what it actually felt like on the inside while he looked like that on the outside.

Kirk makes a point early on that stuck with me. The night he won Men's Health, in a club with the whole finalist team, he was in the bathroom doing cocaine. Not because he was living badly on the surface, he had the six-pack, the covers, the sponsorships, but because his internal confidence had never caught up to his external image. That gap, between how you look and how you actually feel, is the entire premise of the conversation.

We get into the physiology and the psychology of it. Kirk was strict all week and self-destructive every weekend for most of his 20s, and still kept the same physique, which he uses as proof that looking lean tells you almost nothing about what's actually going on underneath, emotionally or metabolically. From there we cover identity, belief systems, the specific coaching framework he built after being released by Coventry City, and why he now believes physical confidence is only one of six pillars that actually determine whether change lasts.

In this episode:

- Why he turned down Manchester United at 13, and what getting released by Coventry City 7 years later taught him about identity
- The night he won Men's Health while doing cocaine in a club toilet, and why he shares it publicly
- The difference between physical confidence and emotional confidence, and why one without the other collapses
- His 6 Built To Last pillars: purpose, structure, physical confidence, emotional confidence, perseverance, and environment
- A practical 4-quadrant exercise for identity, beliefs, evidence and action you can do today
- Why looking the same physique for over a decade doesn't mean you're metabolically or emotionally healthy
- What coaching actor Jacob Scipio (Bad Boys) taught him about mindset over physique
- His direct advice on how to actually get someone you love to change, without it becoming a nagging match

Key takeaway:

A six-pack is not proof of health. Kirk built and kept his for over 25 years while privately unwell, emotionally and, by his own account, physiologically. The work that actually lasts happens in the gap between how you look and how you feel, and most people never address it until it costs them something.

About Kirk Miller

Kirk is a performance coach, speaker, and winner of Men's Health's Cover Model Competition, and has appeared on the cover of Men's Fitness more times than any other man. He spent his teenage years as a professional football apprentice at Coventry City before being released, then worked as a plumber before winning Men's Health at 26. He has since built Built To Last, a coaching programme for founders and high performers structured around 6 pillars, purpose, structure, physical confidence, emotional confidence, perseverance and environment, and has been mentored by Tony Robbins and Brendon Burchard. He hosts The Kirk Miller Podcast, now over 200 episodes deep.

Learn more about Built To Last: https://kirkmiller.co.uk/programme/

🎙 THE LIVE MORE PODCAST

If you enjoyed this conversation, follow The Live More Podcast on Spotify or Apple Podcasts so you never miss an episode.

A quick rating or review on Apple Podcasts really helps more people discover the show. And if this episode resonated with you, share it with someone who might get value from it.

The Live More Podcast explores evidence-informed conversations around longevity, health, human performance and living better for longer.

Connect with me:

🎙 The Live More Podcast
📱 Instagram: @biohackrob
🌐 Website: https://www.biohackrob.com
🔗 All links: https://linktr.ee/BioHackRob

Medical disclaimer:
This podcast is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet, medication, supplements or treatment.

Featuring Alba S. Torremocha  
Instagram: @albastorremocha @willowaveapp
Willowave: https://www.willowave.org

In this episode of the Live More Podcast, recorded on Necker Island, I sit down with Alba S. Torremocha, award-winning composer, conductor and founder of Willowave, to explore something most of us never think about, even though it is shaping us every second of the day: sound.

Alba makes a point early on that stuck with me. You can close your eyes, but you cannot close your ears. Sound is always coming in, and the brain is constantly processing it in the background, building a sense of whether we are safe or under threat. Most of us leave that running on a random playlist or the noise of traffic, when it could be working for us instead.

We get into the physics and the physiology of it. We are mostly water, and sound moves through the body the way it moves through water. Certain frequencies have been shown to lower cortisol and shift the body into a calmer, parasympathetic state, which matters because chronic stress sits underneath so much of how we age. From there we cover sleep, focus, performance and the line between sound as wellness and sound as real, measurable tool.
In this episode:

• Why we are mostly water, and how sound physically vibrates the body
• The frequencies shown to lower cortisol and move the body into a rest state
• Why you can close your eyes but never your ears, and how the brain reads sound subconsciously
• Brainwave entrainment, binaural and isochronic beats, and how the brain matches an outside frequency
• How sound can deepen and extend the hours of deep sleep
• Why nature sounds signal safety, and why harsh, sharp sounds still read as danger
• The link between chronic stress, cortisol and inflammation
• Subliminal affirmations, the inner narrative, and the brain as a pattern-matching machine
• How music changes what we feel capable of (picture an epic film with the sound stripped out)
• Flow state, and the gamma and alpha brainwaves behind deep focus
• Why Alba wants to move sound out of pseudoscience and into hospitals, classrooms and everyday life

Key takeaway:

Sound is not background noise. It is one of the most powerful and overlooked tools we have for regulating stress, sleep, focus and emotion. Most people are leaving it on a random playlist when, with a little intention, it could be doing real work for them in the background.

Studies and research relevant to this episode:

• Music and cortisol — de Witte et al. (2020), Health Psychology Review. A systematic review and meta-analyses found that music interventions reduced cortisol, heart rate and blood pressure, the standard physiological markers of stress.
• 528 Hz frequency — reviewed in Listening to Music as a Stress Management Tool (2022). Early research suggests 528 Hz music may lower cortisol and raise oxytocin. Promising, but still preliminary.
• Binaural beats and brainwave entrainment — Garcia-Argibay et al. (2019), Psychological Research. A meta-analysis of 22 studies found a consistent, medium-sized effect of binaural beats on anxiety, memory, attention and pain perception.
• Nature sounds and the nervous system — Gould van Praag et al. (2017), Scientific Reports. Listening to natural soundscapes shifted the autonomic nervous system toward the parasympathetic rest-and-digest state and increased high-frequency heart rate variability, a marker we often discuss on this podcast.
• Stress recovery — Alvarsson, Wiens and Nilsson (2010). People recovered from a stressor faster physiologically while listening to nature sounds than while hearing noise.

About Alba S. Torremocha

Alba is an award-winning composer, conductor and multi-instrumentalist, and the founder of Willowave. She trained as a violinist and composer in Europe, graduated as valedictorian from the Musikene Conservatoire in Spain, and earned a masters in Film Scoring with honours from New York University, where she has also lectured on the science of sound. Her work spans orchestral pieces, film and video game scores, and years of research into psychoacoustics: how frequency and vibration shape emotion, memory and state. Willowave is her effort to bring that out of the studio and into daily life, stacking healing frequencies, brainwave entrainment, nature sounds and affirmations into soundscapes built for a specific state, whether that is sleep, calm or focus.

Try the app: https://www.willowave.org/theapp

🎙 THE LIVE MORE PODCAST

If you enjoyed this conversation, follow The Live More Podcast on Spotify or Apple Podcasts so you never miss an episode.

A quick rating or review on Apple Podcasts really helps more people discover the show. And if this episode resonated with you, share it with someone who might get value from it.

The Live More Podcast explores evidence-informed conversations around longevity, health, human performance and living better for longer.

Connect with me:

🎙 The Live More Podcast
📱 Instagram: @biohackrob
🌐 Website: https://www.biohackrob.com
🔗 All links: https://linktr.ee/BioHackRob

Medical disclaimer:
This podcast is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet, medication, supplements or treatment.

Featuring Younes Sadaghiani

YouTube: @Younessrocks
Instagram: @younessrocks
X: https://x.com/younesrocks

Some people are shaped by comfort. Younes Sadaghiani was shaped by everything but.

Born in Iran and arriving in the UK at 13 years old without speaking English, Younes rebuilt himself from the ground up. What followed was a journey through adversity, reinvention, public scrutiny, and eventually becoming one of the UK’s fastest growing independent political commentators with over 300,000 followers across social media.

But this conversation goes far deeper than politics.

What interested me most was not simply Younes’ opinions. It was the mindset required to hold them under relentless pressure, criticism, and public attention without losing himself in the process.

In this episode of the LiveMore Podcast, we explore mental toughness, metabolic health, fasting, gut health, discipline, modern masculinity, social media, evolutionary biology, resilience, and what modern comfort is quietly doing to human performance.

One of the most powerful moments in the conversation:

“You need to be very mentally tough. It’s not for everyone to say the truths that I say.”

That raises a deeper question most people never ask themselves honestly:

What truths are you not saying, and what is that costing you?

In this episode, we discuss:

• Arriving in the UK from Iran at 13 and rebuilding from scratch
• Going to school with a classmate who later trained with ISIS
• From lifeguard to LSE to Chelsea FC to Fast and Furious 10
• How teaching A Level students unexpectedly launched his media career
• Why mental toughness is built through repetition, not personality
• The psychology of resilience under public scrutiny
• How social media rewards outrage and dehumanisation
• Why modern comfort is making people biologically weaker
• The evolutionary argument for fasting and eating one meal a day
• Why 85% of people fail basic metabolic health markers
• Visceral fat, HbA1c, blood pressure, and the numbers that actually matter
• Gut health, inflammation, and cognitive performance
• Carbohydrate timing and why energy crashes happen between 2pm and 4pm
• How to build a social media presence without losing your identity

About Younes Sadaghiani

Younes Sadaghiani is an Iranian born British political commentator and media personality. He studied politics and international relations at the London School of Economics and holds a master’s degree in international sports management.

He spent five years at Chelsea Football Club across sports, marketing, and events, appeared in Fast and Furious 10, and has been featured on GB News, Talk TV, Newsmax, Iran International, VOA Farsi, and the Jerusalem Post.

Connect with Younes Sadaghiani

YouTube: https://www.youtube.com/@Younessrocks
Instagram: https://www.instagram.com/younessrocks
X: https://x.com/younesrocks

🎙 THE LIVE MORE PODCAST

If you enjoyed this conversation, follow The Live More Podcast on Spotify or Apple Podcasts so you never miss an episode.

A quick rating or review on Apple Podcasts really helps more people discover the show. And if this episode resonated with you, share it with someone who might get value from it.

The Live More Podcast explores evidence-informed conversations around longevity, health, human performance and living better for longer.

Connect with me:

🎙 The Live More Podcast
📱 Instagram: @biohackrob
🌐 Website: https://www.biohackrob.com
🔗 All links: https://linktr.ee/BioHackRob

Medical disclaimer:
This podcast is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet, medication, supplements or treatment.

Being fit doesn’t necessarily mean you’re healthy.

In this episode of the LiveMore Podcast, I sit down with James Cooper, founder of BTX in Hampstead, nutrition graduate from King's College London, and third Dan black belt in Brazilian jiu-jitsu, to explore why modern health and fitness culture may be failing more people than ever.

Despite having more gyms, more supplements, more information, and more “health hacks” than any generation before us…

People are still exhausted, overweight, burnt out, inflamed, injured, and ageing poorly.

I’ve known James for over 20 years, and he’s one of the very few people in the fitness industry I genuinely respect because he actually lives what he teaches.

This conversation goes far beyond aesthetics.

We explore longevity, VO₂ max, ultra-processed foods, obesity, gut health, muscle mass, movement quality, martial arts, Japanese culture, supplementation, discipline, purpose, and why so many people are training completely wrong.

In this episode, we cover:

• Why cardiovascular fitness and VO₂ max are among the strongest predictors of longevity
• Why strength training becomes more important as we age
• Why most people destroy themselves in training instead of training intelligently
• The truth about GLP-1 drugs including Ozempic and Wegovy
• The impact of ultra-processed foods, emulsifiers, and artificial ingredients
• Why protein matters, but fibre and gut health may matter even more
• Why Japanese culture produces some of the healthiest and longest-living people in the world
• The psychology behind obesity, binge eating, and sustainable transformation
• The role of supplements including creatine, omega-3, magnesium, taurine, NMN, and vitamin D
• Why movement quality and martial arts build real-world athleticism
• Why success without health ultimately means very little

One of the most powerful moments in the episode:

“If someone steps out of a Ferrari but they’re unhealthy… people don’t truly see that as success anymore.”

About James Cooper

James Cooper is the founder of BTX, a performance-focused gym in Hampstead, North London. He studied nutrition at King’s College London and has over two decades of experience in strength training, body transformation, martial arts, and performance coaching.

Connect with James

Instagram: @jamescooperbtx
Website: BTX London

Independent Supplement Verification Resources

• Labdoor
• ConsumerLab
• NSF Certified for Sport
• Informed Choice / Informed Sport
• USP Verified

🎙 THE LIVE MORE PODCAST

If you enjoyed this conversation, follow The Live More Podcast on Spotify or Apple Podcasts so you never miss an episode.

A quick rating or review on Apple Podcasts really helps more people discover the show. And if this episode resonated with you, share it with someone who might get value from it.

The Live More Podcast explores evidence-informed conversations around longevity, health, human performance and living better for longer.

Connect with me:

🎙 The Live More Podcast
📱 Instagram: @biohackrob
🌐 Website: https://www.biohackrob.com
🔗 All links: https://linktr.ee/BioHackRob

Medical disclaimer:
This podcast is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet, medication, supplements or treatment.

You’re Moving Wrong — and it’s shortening your healthspan (most people are)

In this episode of the LiveMore Podcast, I sit down with Dr Lisa Corsa, Doctor of Physiotherapy and founder of Premier Therapy Solutions in Boca Raton, Florida.

Dr Corsa flew from Miami to London to record this conversation — and what she shares will completely change how you think about movement, injury, and longevity.

Because you can optimise your biomarkers, train consistently, and follow every protocol…
But if your body isn’t structurally sound, it will catch up with you.

In this episode, we explore:

 • Why running isn’t bad for your knees when done properly
 • Why most gait analyses are incomplete
 • The real drivers of chronic pain and failed surgeries
 • How poor biomechanics leads to long-term joint damage
 • Why movement quality is one of the strongest predictors of longevity 

Key takeaway:

Longevity isn’t just about living longer — it’s about maintaining the ability to move, perform, and function for decades.

And most people are neglecting the very thing that determines that.

About Dr Lisa Corsa

Dr Lisa Corsa is a Doctor of Physiotherapy, manual osteopath, and founder of Premier Therapy Solutions, a private concierge clinic in Boca Raton, Florida.

Her work focuses on identifying the root cause of pain through biomechanics and structural alignment, helping patients avoid unnecessary surgeries and restore full function.

🌐 https://www.premiertherapysolutions.com

🎙 THE LIVE MORE PODCAST

If you enjoyed this conversation, follow The Live More Podcast on Spotify or Apple Podcasts so you never miss an episode.

A quick rating or review on Apple Podcasts really helps more people discover the show. And if this episode resonated with you, share it with someone who might get value from it.

The Live More Podcast explores evidence-informed conversations around longevity, health, human performance and living better for longer.

Connect with me:

🎙 The Live More Podcast
📱 Instagram: @biohackrob
🌐 Website: https://www.biohackrob.com
🔗 All links: https://linktr.ee/BioHackRob

Medical disclaimer:
This podcast is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet, medication, supplements or treatment.

Featuring Joey Kolirin 

Without mental health, nothing else matters. 

In this deeply honest episode of the LIVEMORE Podcast, I sit down with Joey Kolirin to explore depression, OCD, addiction, suicidal thoughts, and the hidden struggles so many people carry behind closed doors. 

Joey shares his personal journey through mental health challenges — from therapy and hospitalisation to food addiction and the internal battles that most people around him never saw. This is a raw and unfiltered conversation about what it really means to struggle, and what it takes to begin rebuilding. 

We also explore the deeper connection between mental and physical health — including the role of exercise, sleep, routine, dopamine, social media, and the pressures of modern life. 

Because you can have the physique, the career, the money, the habits, and even the biomarkers — but if your mind isn’t in a good place, none of it means what it should. 

This is one of the most important conversations I’ve had on the podcast. 

If this episode helps even one person feel less alone, start a difficult conversation, or ask for help — it has done its job.  

🔍 In this episode, we cover: 

•  Joey’s experience with depression, OCD, addiction, and suicidal thoughts 
•  Why men often suffer in silence 
•  The difference between looking okay and actually being okay 
•  Addiction beyond drugs and alcohol (food, dopamine, compulsive behaviours) 
•  The role of exercise in mental health — and why small steps matter 
•  Sleep, routine, and nervous system regulation 
•  Social media, comparison, and the modern mental health crisis 
•  Identity, shame, and the masks people wear 
•  What it really means to live well 

 
📲 Connect with Joey:
 
Instagram: @joeykolirin
 
 
🎙️ About the LIVEMORE Podcast
 
Conversations at the intersection of longevity, mental health, and peak human performance — exploring what it truly means to live well. 

🎙 THE LIVE MORE PODCAST

If you enjoyed this conversation, follow The Live More Podcast on Spotify or Apple Podcasts so you never miss an episode.

A quick rating or review on Apple Podcasts really helps more people discover the show. And if this episode resonated with you, share it with someone who might get value from it.

The Live More Podcast explores evidence-informed conversations around longevity, health, human performance and living better for longer.

Connect with me:

🎙 The Live More Podcast
📱 Instagram: @biohackrob
🌐 Website: https://www.biohackrob.com
🔗 All links: https://linktr.ee/BioHackRob

Medical disclaimer:
This podcast is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet, medication, supplements or treatment.

Featuring Ella Davar
YouTube: @elladavar   
Instagram: @ella.davar

Gut health is often reduced to digestion and bloating. 

In reality, it plays a central role in inflammation, blood sugar regulation, nutrient absorption, metabolic function, and how well we age. 

In this Davos edition of the LiveMore Podcast, I sit down with Ella Davar to explore why the gut may be one of the most overlooked drivers of longevity and performance. 

We break down the role of fibre, protein, the gut microbiome, omega-3s, artificial sweeteners, and the key habits that support long-term metabolic health. 

If your goal is to improve healthspan, maintain muscle, and stay biologically younger for longer, this conversation will give you a clear, evidence-informed foundation.  

In this episode, we discuss: 

•  Why fibre is one of the most under-consumed nutrients in modern diets 
•  How the gut microbiome influences inflammation and overall health 
•  The relationship between protein intake, muscle mass, and healthy ageing 
•  Blood sugar control and its impact on metabolic health 
•  The difference between wild and farmed salmon 
•  Omega-3 intake from food versus supplementation 
•  The impact of artificial sweeteners on gut health 
•  The five key pillars of optimal gut health 
•  Practical strategies to improve gut health without unnecessary complexity 
•  The connection between gut health, performance, and longevity 

 
References, tools, and brands mentioned:
 
The Gut Brain Method
 The Foodie Diet
 Safe Catch
 Ctopia
 Dr Mark Hyman
 MAHA
 BPC-157
 Collagen
 Creatine monohydrate
 NAC
 Resveratrol
 Cordyceps
 Elderberry
 Vitamin D
 Magnesium
 Zinc
 
 
Timestamps
 
00:00 Why fibre matters more than most people realise
00:42 Introduction to Ella Davar and gut health for longevity
05:32 Fibre, protein, fasting, and blood sugar control
11:51 The five pillars of optimal gut health
18:23 Wild vs farmed salmon, mercury, and fish quality
22:00 Do you really need omega-3 supplements?
25:00 The supplements Ella personally uses
 
 
Watch the full episode on YouTube: https://www.youtube.com/watch?v=Pi_d7ZYwgGQ&t=398s

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