We often think fitness is about pushing harder. More miles. More sweat. More effort.

But what if the real secret to lifelong performance and metabolic health lies not in intensity, but in understanding the quiet signals your body sends every day?

This week on Live Well Be Well, I’m joined by world renowned physiologist Dr. Iñigo San Millán, director of performance for UAE Team Emirates and one of the leading experts in mitochondrial health, endurance physiology, and chronic metabolic disease. Iñigo has spent decades studying elite athletes and everyday patients, and his work reveals a striking truth. The systems that help world champions thrive are the same systems that protect us from illness, fatigue, and burnout.

We explore the science behind training zones, lactate, and metabolic flexibility, but also the human side of energy, longevity, and self trust. Because understanding your physiology is not only about performance. It is about reclaiming your capacity to feel strong, stable, and well in your own life.

Here’s What We Dive Into:

- How mitochondria underpin long-term health and signal metabolic resilience.

- Why Zone 2 training improves energy stability and protects against chronic disease.

- What lactate truly reveals about your physiology beyond exercise performance.

- How elite athletes teach us about metabolic dysfunction and adaptation.

- Why nutrition shapes mitochondrial function and insulin sensitivity.

- What drives burnout and fatigue at the cellular level and how to reverse it.

- How to train smarter by listening to heart rate, breath, and internal cues.

- Why most people are unintentionally overtraining or undertraining and how to find balance.

Love,

Sarah Ann 💛

***

This episode is sponsored by:

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***

If You Enjoyed This Episode, You Might Also Like:

Exercise, Nutrition & Women’s Health | Dr. Stacy Sims

Dr. Stacy Sims EXPOSES the Myths Hurting Women's Health | Fasting, Protein & Exercise

5 Nutrients That Supercharge Your Cells | Dr. Casey MeansStanford-trained physician: 5 Nutrients That SUPERCHARGE Your Cells (And Why It Matters)

Build Muscle to Lose Weight? This Will Burn Fat, Increase Longevity & Heal The Body | Dr Gabrielle LyonWant to Live Longer? EAT THIS and Keep Your Brain Young | Dr Gabrielle Lyon

***

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Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/

***

Highlights:

Quick fire questions and opening reflections (00:00:00)Why VO2 Max is useful but incomplete (00:01:23)

A new frontier in understanding health (00:04:34)

Can we measure cell health without being invasive (00:05:05)

Rethinking what lactate really tells us (00:07:41)

Exercise as a tool for cellular repair (00:12:57)What zone training actually looks like (00:19:39)

Finding balance between intensity and endurance (00:25:37)

Simple ways to train with more purpose (00:39:23)

The role recovery plays in long term health (00:59:34)

What metabolic flexibility means for everyday life (01:03:48)

Looking ahead to the future of disease prevention (01:17:20)

***

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My small ask is to please rate and review Live Well Be Well. This helps the show expand and allows me to keep producing these with the best quality guests. It means a huge amount to me, so thank you.

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Could releasing tight fascia really shift mood and reduce anxiety? I’m exploring research and real‑world practice linking fascia tension with depression and stress, including a randomized controlled trial with a small sample (around 67 participants) that found people with depression had stiffer fascia in the neck and upper back, and that one session of self myofascial release reduced negative memory bias and improved mood.

This clip explores how daily movement and gentle rotations may help ease tension, the idea that restricting the ribcage (including tight bras) can drive a stress response, and why working on the body can influence how we feel and think. I’m taking a closer look at a three‑part approach my guest suggests: addressing the body, emotions, and thoughts together rather than focusing on only one. You’ll also hear a simple seated rotation drill for the shoulder and upper back that can be done in a meeting to help unwind tension. As a nutritionist and health communicator, I’m interested in how evidence and practical tools meet, especially when it comes to mood, anxiety and day‑to‑day wellbeing.

***

This episode is sponsored by:

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***

Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/

***

Let’s be friends!

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Watch the FULL podcast here: https://youtu.be/2WeffWLvdbo

Can love be both spiritual and logical? In this clip, we look at love as two souls belonging together while also examining how finding a partner can be approached with mathematics and market dynamics.

This clip explores a definition of love as a spiritual connection that seeks expression in the physical world, contrasts love and fear, and considers why falling in love feels easy while “finding the one” is a complex equation with thousands of parameters and weightings. I’m exploring with my guest how a “best friend” style perspective could help people notice their recurring patterns and talk openly about the areas that need work, rather than getting carried away by early positives. This segment examines the dating market through a supply and demand lens, including the 80-20 pattern where many women focus on a small pool of men, how that skews behavior and expectations, and why so many good matches are missed.

As a nutritionist and health communicator, I’m interested in how these emotional frameworks shape day-to-day wellbeing and decision-making around relationships.

***

This episode is sponsored by:

NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com

***

Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/

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We’re told protein is the key to building muscle.But what if it’s also the key to a sharper mind, balanced hormones, and a longer, more vibrant life?

This week’s episode brings together four of the world’s most respected voices in nutrition and longevity to break down the science of protein, metabolism, and healthy aging. Because it’s not about chasing more grams or quick fixes. It’s about understanding how to nourish your body with intention, quality, and care.

In this masterclass conversation, I’m joined by:

Dr. Rupy Aujla – NHS GP, author, and founder of The Doctor’s Kitchen, sharing how protein supports longevity, energy, and blood sugar balance.

Dr. Stacy Sims – exercise physiologist and researcher challenging the myths holding women back in nutrition and training.

Simon Hill – nutritionist and host of The Proof, explaining how protein quality, source, and timing influence muscle synthesis and long-term health.

Dr. Gabrielle Lyon – functional medicine physician and author of Forever Strong, describing why muscle is the organ of longevity and why protein is its foundation.

We explore:

• How to use a simple four-step formula to calculate your optimal protein intake for energy, recovery, and healthy aging.

• Why women’s protein needs change across their cycle, perimenopause, and menopause, and how to adapt with confidence.

• How protein timing affects muscle repair, mental clarity, and appetite regulation.

• What makes animal and plant protein different, and how to combine them for complete nourishment.

• How building lean muscle mass supports metabolism, bone density, and cognitive health.

• Why fasting, under-eating, and low-protein diets can accelerate aging and hormone imbalance.

• What the latest science reveals about protein’s role in longevity and brain health.

• How to design balanced meals that keep you strong, focused, and satisfied every day.

  
  

This isn’t just a nutrition class. It’s a reframe of how we view food as fuel for strength, mood, and vitality. Whether you’re starting your health journey or fine-tuning longevity habits, these insights will change the way you think about every meal.

Love,

Sarah Ann 💛

***

This episode is sponsored by: 

NOWATCH: The compassionate health tracker

Connecting body and mind with unique stress recovery insights so you can live fully today

15% off with code LWBW15 at nowatch.com

***

Let’s be friends!

📷 Instagram:  / sarahannmacklin

📹 Subscribe:   / @livewellbewellsarah  

🐦 Twitter:  / sarahannmacklin  

📱 TikTok:  / sarahannnutrition  

💌 Newsletter: https://sarahmacklin.substack.com/

***

If you enjoyed this episode you might also like:

Are You Eating Enough Protein? The 4-Step Formula That Boosts Health & Longevity | Dr Rupy Aujla Are You Eating Enough Protein? The 4-Step Formula That Boosts Health & Longevity | Dr Rupy Aujla

Protein Masterclass: Protein Amount, Quality & Timing with Simon Hill Protein Masterclass: Protein Amount, Quality & Timing with Simon Hill

Dr. Stacy Sims EXPOSES the Myths Hurting Women's Health | Fasting, Protein & Exercise Dr. Stacy Sims EXPOSES the Myths Hurting Women's Health | Fasting, Protein & Exercise

***

Sign up to Sarah’s Compassionate Cure newsletter: 

Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/

***

Highlights:

00:00 – Intro

***

Love what you’re hearing? My small ask is to please rate and review Live Well Be Well. This helps the show expand and allows me to keep producing these with the best quality guests. It means a huge amount to me, so thank you.

Watch the FULL podcast here: https://youtu.be/ZoyEJ0WD99g

Do you feel less connected after time on your phone? I’m exploring why chasing dopamine from short-form content can crowd out the oxytocin we get from face-to-face moments.

This clip explores a real-life dinner table moment where parents scroll while a teenager and grandmother wait for conversation, and how that habit can erode connection and leave us feeling flat later. I’m exploring with my guest how oxytocin brings deep fulfillment from human contact, while dopamine drives the urge for “more” with quick hits from feeds and alcohol. We map the brain’s dopamine pathway, highlighting the ventral tegmental area as the dopamine factory and the nucleus accumbens as the reward center, then contrast effort-based rewards like cleaning the house with effortless scrolling. You’ll hear why effort allows the dopamine system to replenish, while passive hits flood the reward center without refilling the system, which can contribute to irritability, procrastination, and low motivation. As a nutritionist and health communicator, I connect these neuroscience basics with practical choices, like keeping phones out of reach during meals to support oxytocin-rich connection.

***

This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com

***

Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/

***

Let’s be friends!

📷Instagram: / sarahannmacklin

📹 Subscribe: / @livewellbewellsarah

🐦 Twitter: / sarahannmacklin

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Watch the FULL podcast here: https://youtu.be/KO_kNTtWahUDo you feel torn between sticking to a plan and staying spontaneous? Recognising that you’re always choosing in the present can make it easier to keep a commitment when it matters and to pivot when it’s wiser.This clip explores planning versus spontaneity, why busyness can make us more unconscious, how self-compassion can support genuine time off, and why efficiency gains, including AI tools and better systems, often lead us to fill freed-up hours with more work.Here, I’m discussing the mindset of treating every moment as a choice, so the freedom we fear losing to strict schedules is already there, and the uncertainty of spontaneity is simply the basic state we live in. We look at the expansion trap in creative work and content, the impossibility of being on every platform, and the importance of deciding where to stop rather than waiting to be told you’ve done enough, much like choosing to finish a book.As a nutritionist and health communicator, I connect these habits to sustainable wellbeing: less frantic doing, more intentional decisions, and kinder boundaries with your time.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/***Let’s be friends!📷 Instagram: / sarahannmacklin📹 Subscribe: / @livewellbewellsarah 🐦 Twitter: / sarahannmacklin 📱 TikTok: / sarahannnutrition 💌 Newsletter: https://sarahmacklin.substack.com/

You think your posture is just muscles and bones. But what if the “scaffolding” that holds you together is also storing your emotions, shaping your face, and quietly dictating how you move through the world?

This week on Live Well Be Well, Jason Van Blerk - biomedical physiologist, kinesiologist, and co-founder of Human Garage - joins me to explore fascia: the body’s intelligent, water-rich network that connects everything. We unpack how rotation, breath, and vibration can unwind tension, release emotion, and restore flow - often in minutes.

Jason shares his journey from injured athlete to fascia educator, the simple daily maneuvers he teaches, and the surprising science that links stiffness, mood, and the nervous system. We also talk barefoot living, grounding, and why “be the change” is more than a quote - it’s biology.

Here’s what we dive into:

• How fascia functions as an intelligent, water-based organ that sends and receives information.

• Why emotions like fear and desire shape movement, posture, and even facial structure.

• How counter-rotation and breath unwind restrictions more effectively than linear stretching.

• What a living fascia looks like under magnification, and why dead-tissue dissections miss the point.

• Why stiffness in the neck/upper back correlates with low mood, and what one session can shift.

• How daily micro-manoeuvres (15 minutes) restore flow, reduce stress, and change how you see the world.

• What vibration and sound do at a cellular level, and how your words “program” your body.

• How barefoot walking and grounding re-charge cellular voltage and improve whole-body mechanics.

• Why self-care comes first: the limits of quick fixes, and the power of simple, repeatable practices.

• How to start today with one shoulder release and a gentle rotation sequence you can do anywhere.

  
  

Love,

Sarah Ann 💛

***

This episode is sponsored by:

NOWATCH: The compassionate health tracker

Connecting body and mind with unique stress recovery insights so you can live fully today.

15% off with code LWBW15 at nowatch.com

***

Let’s be friends!

📷 Instagram:  / sarahannmacklin

📹 Subscribe:   / @livewellbewellsarah  

🐦 Twitter:  / sarahannmacklin  

📱 TikTok:  / sarahannnutrition  

💌 Newsletter: https://sarahmacklin.substack.com/

***

If you enjoyed this episode you might also like:

Low HRV: Should You Worry? Making Sense of Baselines, Trends, and Daily Swings | Dr. Andy Galpin

https://www.youtube.com/watch?v=5any9P3bTG4

NAD+, NMN and Longevity: What Human Studies Actually Show | Dr Rupy Aujla | Be Well Momentshttps://www.youtube.com/watch?v=PBKdIkBmKwU 

***

Guest

Jason Van Blerk - Co-founder, Human Garage

Instagram: @jasonvanblerk

YouTube:@HumanGarage 

***

Sign up to Sarah’s Compassionate Cure newsletter: 

Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/

***

Highlights

Introduction to Fascia(00:00)

Exploring the Quantum Nature of Fascia(04:11)

Fascia Magnified: A Visual Insight(10:51)

Fascia and Trauma: Storing Emotions(14:00)

Personal Transformations Through Fascia Work(18:42)

Fascia and Posture: Realigning the Body(31:30)

The Impact of Stress on the Body(36:43)

Practical Exercises for Reducing Tension(40:17)

Understanding Vibration and Its Effects(44:18)

The Importance of Barefoot Walking(01:03:45)

Concluding Thoughts on Self-Care and Healing(01:10:48)

***

Love what you’re hearing? My small ask is to please rate and review Live Well Be Well. This helps the show expand and allows me to keep producing these with the best quality guests. It means a huge amount to me, so thank you.

Watch the full episode: https://youtu.be/XXwgXDeOYJI

Can you actually improve your heart rate variability? Understanding HRV helps reveal how balanced your nervous system really is.This clip explores the most effective ways to increase HRV, from improving sleep quality and consistent exercise to understanding where cold plunges and saunas truly fit in. Sarah discusses how core health habits like rest, movement, and nutrition have the strongest impact on HRV, while short-term stressors such as cold exposure or heat can cause temporary changes but not lasting improvements.

***

This episode is sponsored by:

NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com

***

Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/

***

Let’s be friends!

📷 Instagram: / sarahannmacklin

📹 Subscribe: / @livewellbewellsarah

🐦 Twitter: / sarahannmacklin

📱 TikTok: / sarahannnutrition

💌 Newsletter: https://sarahmacklin.substack.com/

Watch the full episode: https://youtu.be/ZoyEJ0WD99g

Are rising ADHD diagnoses caused by genetics or by our modern environment? This clip explores how dopamine, attention, and lifestyle interact in today’s overstimulated world.This discussion focuses on whether ADHD stems from inherited traits or if modern habits, like constant phone use, social media, and quick dopamine hit , are influencing attention and focus. Sarah shares her own recent ADHD diagnosis and reflects on how evolutionary factors may have once made these traits beneficial for survival. The conversation also delves into dopamine regulation, the challenges of deep work in a distraction-filled environment, and the importance of self-awareness in managing focus and energy levels.

***

This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com

***

Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/

***

Let’s be friends!

📷 Instagram: / sarahannmacklin

📹 Subscribe: / @livewellbewellsarah

🐦 Twitter: / sarahannmacklin

📱 TikTok: / sarahannnutrition

💌 Newsletter: https://sarahmacklin.substack.com/

Most of us are busier, more “optimized,” and more connected than ever - yet somehow feel less alive. Why? And what would it look like to reclaim a deeper, wilder sense of humanness in a world obsessed with control?

This week, Oliver Burkeman, bestselling author of Four Thousand Weeks and Meditations for Mere Mortals, returns to explore the paradox at the heart of modern life: the more we chase mastery, certainty, and perfect systems, the more we squeeze out the very aliveness we’re craving. From the illusion of control to the quiet courage of letting go, we dig into how to live fully now, not “one day when everything’s sorted.”

Together we explore:

• Aliveness vs. optimization: why feeling in control can be the enemy of feeling alive — and how to make room for vitality again.

• “Letting go” without giving up: Elizabeth Gilbert’s reframe you’re not losing control; you never had it, only anxiety.

• Productive discomfort tolerance: sitting with the first five messy minutes, parenting, deep work, reading, and why difficulty isn’t a personal failing.

• Resilience as release: from kintsugi to self-trust, why strength often arrives after the break, and why gripping harder rarely works.

• Plans that don’t kill the work: using structure as a North Star, not a taskmaster, so projects keep their spark.

• Spontaneity on schedule? The weird trap of “time-boxing serendipity,” and the liberating truth that every moment is a choice.

• Comparison culture: inside vs. outside, and why someone else’s serene grid may mask chaos you can’t see.

• AI, therapy, and the human need to be held in mind: where tools help, and where only a person will do.

  
  

This is a conversation about refusing to postpone life until after the emails, the crises, or the algorithm say you’re done, and choosing to show up, human and imperfect, right now.

Love,

Sarah Ann 💛

***

This episode is sponsored by:

NOWATCH: The compassionate health tracker

Connecting body and mind with unique stress recovery insights so you can live fully today.

15% off with code LWBW15 at nowatch.com

***

Let’s be friends!

📷 Instagram:  / sarahannmacklin

📹 Subscribe:   / @livewellbewellsarah  

🐦 Twitter:  / sarahannmacklin  

📱 TikTok:  / sarahannnutrition  

💌 Newsletter: https://sarahmacklin.substack.com/

***

If you enjoyed this episode you might also like:

***

Sign up to Sarah’s Compassionate Cure newsletter: 

Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/

***

Highlights

Why We’re Feeling Less Alive in a World That Never Stops (00:00)

Aliveness vs. Control: Escaping the Productivity & Optimization Trap (04:18)

Letting Go Without Losing Control: Finding Freedom in Uncertainty (10:06)

The Art of Productive Discomfort: Building Focus, Patience & Presence (15:27)

Structure Without Strangling the Spark: Creative Flow & Sustainable Work (24:21)

Comparison Culture: Social Media, Self-Worth & Perspective (36:36)

AI, Therapy & the Human Need to Be Truly Seen (45:43)

The Role of Trust in Therapy (50:59)

Self-Compassion and Personal Growth (56:08)

The Importance of Small, Consistent Efforts (01:15:52)

Living Well and Being Well (01:19:33)

***

Love what you’re hearing? My small ask is to please rate and review Live Well Be Well. This helps the show expand and allows me to keep producing these with the best quality guests. It means a huge amount to me, so thank you.