You’ve been told your phone is just a tool. But what if it’s quietly rewiring your motivation, eroding your focus, and crowding out the single chemical your brain craves most - connection?

This week on Live Well Be Well, neuroscientist and author TJ Power joins me to explore the science of dopamine, focus, and digital balance. TJ, who developed the DOSE model - dopamine, oxytocin, serotonin, endorphins - reveals how our screen habits are reshaping the brain’s chemistry and stealing the satisfaction we once got from real connection.

Drawing on his research in neuroscience and mental wellbeing, TJ explains how constant notifications, multitasking, and morning scrolling deplete dopamine, dull our motivation, and even affect emotional regulation. We discuss how to retrain your attention, protect your mornings, and strengthen the part of your brain responsible for self-control and flow.

Here’s what we dive into:

• The real data on phone addiction: how an average of 5.5 hours a day and 175 pickups rewires your dopamine system, and why under 3 hours supports better focus and happiness.

• Dopamine vs. Oxytocin - the neuroscience behind loneliness in the digital age, and how conversation and physical presence can restore deep fulfilment.

• Serotonin and sleep - how screen time late at night blocks natural serotonin cycles, sunlight absorption, and mood regulation.

• What is “brain rot”? TJ explains the neuroscience of effortless dopamine, gray matter changes, and why too much stimulation can damage attention networks.

• ADHD, attention, and environment - how our hunter-gatherer brains are struggling in a high-dopamine world, and what to do about it.

• AMCC (anterior mid-cingulate cortex) - your brain’s “willpower muscle.” Learn how small acts of resistance build real discipline and creativity.

• Morning habits for dopamine balance - why checking your phone first thing drains focus, and how “computer before phone” rewires productivity.

• Practical digital boundaries - from the app TJ uses to track pickups (aiming for 50 a day) to phone-free meals that boost oxytocin and presence.

  
  

Love,

Sarah Ann 💛

***

This episode is sponsored by:

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If you enjoyed this episode you might also like:

Stop Chasing Money: 8 Hidden Forms of Wealth You Need NOW | Robin Sharma

https://youtu.be/ga2k2sK16L4?si=ff6sw-5UVCNtzdFP 

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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/

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HighlightsHow phone use alters brain chemistry and affects dopamine, focus, and motivation. (00:00)Why human connection releases oxytocin and protects our wellbeing. (04:15)How screen time disrupts serotonin, mood, and sleep quality. (07:52)The structural brain changes linked to chronic screen exposure. (15:25)How dopamine imbalances contribute to ADHD and distraction in modern life. (28:11)Training the brain’s willpower centre to build focus and discipline. (35:33)Finding nutritional balance in an overstimulating and tempting world. (40:54)Morning habits that stabilise dopamine and improve mental health. (45:52)The creative and emotional benefits of boredom and daydreaming. (51:39)How awareness and intentional living can restore balance with technology. (01:00:53)

***

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/C--vYFyHAEw

What if your PMS symptoms aren’t just about hormones? In this episode, we dive into the cultural, biological, and emotional influences that shape your period experience - from why girls often grow up ashamed of their first cycle to how partners can play a powerful role in reducing PMS stress. You’ll learn what a “normal” period really looks like, the green flags that indicate a healthy cycle, and the red flags that may signal something more serious. We also cover practical solutions for painful periods, from heat therapy and yoga to gentle movement that actually helps reduce inflammation. Whether you’re struggling with cramps, irregular cycles, or simply want to feel empowered in understanding your body, this conversation offers knowledge every woman should have.

Hazel Wallace

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***

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

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Not sure where to start with your health?

The most effective first step, as I discuss here, is to identify the single habit acting as your biggest performance anchor and remove that brake before adding more tips and hacks.

This clip explores the “brake vs accelerator” approach to health, why a singular focus outperforms scattered efforts, and how to choose the one area that’s genuinely holding you back.

As a nutritionist and health communicator, I’m exploring with my guest how to pinpoint your biggest thorn in the side - whether that’s body composition, mental health, sleep, eating practices, or even micronutrient habits - and make that your priority.

We discuss coaching insights from elite athletes and everyday people, the value of setting six-week, six-month, yearly and decade-long goals, and when it makes sense to overhaul lifestyle as one action-focused goal rather than chasing outcomes.

The conversation also touches on immediate vs delayed gratification and why removing anchors reduces wear and tear before you ever need the accelerator.

Dr. Andy Galpin

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***

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

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This week’s guest, Mo Gawdat, former Google [X] Chief Business Officer and author of Solve for Happy, returns with a world-first: EMMA, an AI designed to help humans find and nurture true love. Why? Because loneliness is now epidemic, love has been commercialised, and so many of us feel burnt out by dating. EMMA aims to change the economics of love by deeply getting to know you, matching on values and compatibility (not just looks), and then coaching the relationship that follows. It’s about repairing the system and reminding AI what makes humanity worth protecting: our capacity to love.

Together we explore:

• The real crisis in modern love: short relationships, high divorce, and “dating fatigue,” plus Mo’s stark maths on why ~95% of romantic encounters now end in breakup.

• EMMA’s purpose: an AI that explicitly refuses to be your “AI girlfriend/boyfriend,” and instead helps you fall in love with another human - while learning, at scale, how humans love.

• How EMMA works: a gentle onboarding (seven questions, one short video intro), minimal photos to avoid the “meat market,” and a best-friend style of matching and follow-up.

• Matching for depth, not dopamine: EMMA narrows 30,000 swipes to a handful of highly compatible options - turning each date into an enjoyable, insight-rich experiment.

• The Empathy Observer: coaching you to consider the other person’s experience and strengthen the “you-with-you” relationship first - the foundation for any love that lasts.

• Why India’s relationship outcomes look so different from the West, and how expectations shape love.

• Expert Modes (including GRACE): support for conscious breakups, co-parenting, and even money - one of the top reasons couples split.

• Mo’s own lessons in vulnerability, presence, and what it means to truly “show up.”

  
  

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

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***

If you enjoyed this episode you might also like:

Stop Chasing Money: 8 Hidden Forms of Wealth You Need NOW | Robin Sharma

https://youtu.be/ga2k2sK16L4?si=ff6sw-5UVCNtzdFP 

Simon Sinek: The ADHD Superpower - Why It’s My Greatest Advantage

https://youtu.be/6fnTHiI8oY0 

***

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

Mission for Happiness: Mo Gawdat’s “1 Billion Happy” movement (00:00)

Addressing Unhappiness: How love and AI became central to Mo’s new mission. (00:54)

The State of Modern Relationships: Why dating culture is broken and commitment is declining. (04:09)

Comparing Eastern and Western approaches to marriage and connection. (10:32)

Emma AI: The world’s first AI designed to help humans find and sustain true love. (12:31)

Lessons from heartbreak and what he learned about showing up in love. (32:46)

Why finding “the one” is a math problem and how AI can solve it. (49:52)

The Epidemic of Loneliness & Online Addiction (52:41)

The economics of love and why dating markets are broken. (55:06)

Commitment & Long-Term Love (01:00:20)

Building emotional safety and understanding in partnerships. (01:05:22)

Healing the inner relationship before finding the outer one. (01:21:51)

The Future of AI in Love: Can machines teach us to be more human? (01:28:25)

How to live and love well in the age of AI. (01:30:34)

***

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/AySFUeR1pw8

Are NAD+ drips or NMN supplements a smart way to support longevity?

I connect what NAD+ actually is with what current human studies show and why dosage, delivery and safety still have big question marks.

This clip takes a closer look at what NAD+ (nicotinamide adenine dinucleotide) does in cellular energy, why interest has grown around aging, and how much of the hype is based on animal data rather than robust human trials.

I’m exploring with my guest the difference between oral supplements and IV drips, including why IV bypasses digestion but still may not deliver NAD+ where it’s needed inside cells, and the fact that effective dosing schedules are unknown.

We discuss reported side effects from IV drips like flushing and rapid heart rate, the theoretical concern that excessive NAD+ could support cancer cell proliferation in certain contexts, and how high-dose single nutrients can disrupt balance when nutrients normally work in synergy.

As a nutritionist and health communicator, I weigh the evidence against the costs and risks, and point to practical options with stronger support for mitochondrial health: exercise such as HIIT and zone 2 training, possibly cold exposure, investing in mental health, and dietary precursors from foods like green vegetables, fish, mushrooms and edamame.

Dr Rupy Aujla in conversation with Sarah Ann

Listen to the full episode⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠

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***

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

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Most women don’t realize how much their hormones shape their metabolism and recovery or how wearables often get it wrong. In this clip, Dr. Stacy Sims breaks down what really happens to your insulin sensitivity and immune system throughout your cycle, why progesterone makes you temporarily more insulin resistant, and why that’s completely normal.She also exposes how continuous glucose monitors and fitness trackers often mislead women built on male-based data, their algorithms can cause unnecessary stress and confusion.

Dr. Stacy Sims

Listen to the full episode⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠

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***

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

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From growing up on food stamps to becoming one of the youngest full professors in the US, Dr. Andy Galpin’s story is nothing short of extraordinary. A world-leading human performance scientist, Andy shares the values of hard work and ambition instilled by his parents and how those principles carried him from adversity to academic success.

But this isn’t just a story of resilience. Andy takes us deep into the science of human performance – from understanding what truly anchors your progress, to why consistent habits matter more than hacks, and how sleep remains the most powerful (and overlooked) tool we have for health and longevity.

Together we explore:

• The importance of addressing ‘performance anchors’ before chasing optimisation

• Nervous system health, stress load, and what HRV really tells us

• Cold plunges, saunas, and whether they actually improve resilience

• Hydrogen water: hype or help?

• Why sleep is the cornerstone of health, and the environmental factors that shape it

• Practical strategies to improve recovery, energy, and performance

  
  

This conversation is both deeply human and highly practical - inspiring you to re-think how you approach your health, performance, and success.

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:

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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/

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Highlights

Introduction & Early Career Achievements (00:00)

Identifying & Removing Performance Anchors (02:12)

Overcoming Adversity: From Food Stamps to Full Professor (09:16)

How systemic load and stress accumulation affect recovery and overall health. (09:16)

The truth about HRV scores, device differences, and why variability, not the score, is key (31:57)

Cold Plunge, Sauna & HRV Myths (42:45)

Hydrogen Water: Hype or Help? (42:45)

The Science of Sleep & Its Impact on Health (01:02:57)

Concluding Thoughts on Health & Wellbeing (01:17:16)

***

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.

Inflammation isn’t always the enemy, it’s your body’s defense system. But when it gets out of control, it can silently drive arthritis, heart disease, gut issues, and even mental health struggles. In this episode, we break down what the Dietary Inflammatory Index (DII) actually shows, why plant protein and fiber lower inflammation, and how animal protein may raise it.

Discover the foods with the strongest anti-inflammatory effects from herbs and spices like turmeric and oregano, to olive oil, nuts, seeds, oily fish, berries, and polyphenol-rich vegetables. Learn why balance is key, and how simple daily habits (movement, stress management, sleep) impact your inflammation levels just as much as diet.We also unpack why the Mediterranean diet remains one of the best-studied anti-inflammatory eating patterns worldwide.

Rupy Aujla

Listen to the full episode⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠

Watch the full episode on YouTube ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

***

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

***

If you enjoyed this episode you might also like:

How to Increase Protein in Your Diet and Why It Matters for Longevity & Hormone Health | Dr Rupy

https://youtu.be/AySFUeR1pw8

***

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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Are your supplements actually helping you, or just draining your wallet? In this episode, Dr. Stacy Sims breaks down the truth about three of the most popular supplements women buy: collagen, magnesium, and creatine.You’ll learn which type of collagen (if any) really supports joint health, why most collagen powders don’t count toward your daily protein, and the surprising reason women should be cautious with “vegan collagen.” Dr. Sims also explains which form of magnesium actually improves sleep and muscle relaxation — and why so many products don’t deliver results. Finally, she reveals why creatine is one of the most powerful yet overlooked supplements for women, especially in perimenopause, supporting energy, mood, gut health, and performance.

Dr. Stacy Sims

Listen to the full episode⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠

Watch the full episode on YouTube ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠

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

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If you enjoyed this episode you might also like:

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

https://www.youtube.com/watch?v=E1uksGzoick

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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/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Let’s be friends!

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🐦 Twitter:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  / sarahannmacklin  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Most conversations about fertility focus on women.

But here’s the truth: up to 50% of infertility cases are male, and men’s reproductive health is a powerful window into their overall wellbeing, longevity, and disease risk.

This week’s guest, Professor Suks Minhas, world-leading consultant urologist and expert in male fertility, is here to change how we think about men’s health. With decades of clinical and research expertise, he reveals why sperm counts are falling, what it really says about men’s health today, and the practical steps every man can take to protect his future.

Together we explore:

– Why male infertility makes up half of cases and why it’s rarely discussed

– The surprising links between sperm health, testosterone, and metabolic disease

– DNA fragmentation: the overlooked cause of “unexplained infertility”

– How lifestyle, stress, alcohol, and obesity directly affect fertility

– The role of endocrine disruptors and environmental toxins in declining sperm quality

– Fertility preservation: should men also consider freezing their sperm?

– Testosterone replacement therapy (TRT): who it helps, who it harms, and why it can act as a male contraceptive

– Actionable, evidence-based ways to optimise male fertility and long-term health

This isn’t just a conversation about reproduction. It’s a wake-up call for men’s health, fertility, and longevity. Whether you’re thinking about children, or simply want to future-proof your health, this episode gives you the clarity to take action.

Love,

Sarah Ann 💛

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🌟 The Heracles Project 🌟

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Launching this month - Sign up now for early access 👇

🌐 Sign up: https://heracles.health📷 Instagram: https://www.instagram.com/heracleshealth/

***

This episode is sponsored by:

NOWATCH: Health tracking reimagined

Know your body, trust yourself.

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/

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If you enjoyed this episode you might also like:

Your Period Isn’t Just a Period | Hormones, Red Flags, Fertility & Women’s Health | Dr Hazel Wallace

https://www.youtube.com/watch?v=C--vYFyHAEw⁠

Could Your Daily Meals Be Loaded With Microplastics? Hormone Disruptors & Health Risks

⁠https://www.youtube.com/watch?v=j-GtzRoNm18

ExplainedHow Psychedelics Change the Brain: MDMA, Psilocybin, Benefits & Risks | Dr. Rick Doblin⁠https://www.youtube.com/watch?v=OL7pZgcIp9A

***

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:

Is Male Infertility Linked to Men’s Health? (00:00:00)

Does Age Affect Male Fertility Too? (00:06:20)

Lifestyle and DNA Damage in Male Fertility (00:12:10)

Sperm Quality, Fertility and Cancer Risk (00:18:46)

What Are Endocrine Disruptors Doing to Fertility? (00:23:30)

Nutrition and Supplements for Male Fertility (00:28:14)

The Impacts of Stress and Sperm Freezing (00:36:50)

Natural Ways To Increase Testosterone (00:43:34)

When Should Men Consider TRT? (00:47:05)

How Men Can Protect Fertility and Longevity (00:56:46)

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