Ever wonder what in our environment might affect our health? Often these things are ‘invisible’ or we are not consciously aware of them, but they can have a continued and profound effect on our health.

In this episode I look at some everyday environmental hazards and what we can do minimise their effects on us.

Links:

Air pollution: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7044178/

Paper on micro plastics and health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7068600/

Diet and air pollution: https://pubmed.ncbi.nlm.nih.gov/35179602/

Background to MI allergy: https://www.occderm.asn.au/health-professionals/epidemic-of-allergy-to-preservative-methylisothiazolinone-mi/

MI allergy and the effect of reducing it’s prevalence: https://onlinelibrary.wiley.com/doi/10.1111/jdv.15875

Social media and mental health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7785056/

Carbon monoxide poisoning: https://www.nhs.uk/conditions/carbon-monoxide-poisoning/

Sick building syndrome and mould: https://academic.oup.com/mmy/article/47/Supplement_1/S217/1073035

Minimising air pollution in a city: https://www.bbc.co.uk/news/av/health-35885569

Mercury in large fish: https://www.bbc.co.uk/news/av/health-35884051

Prescribing Lifestyle Medicine: https://www.practiceunbound.org.uk/product/prescribinglifestylemedicine/home

The Health Fix (contains my health loop): https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296/ref=nodl_?dplnkId=1ba53367-030f-4f3f-ad09-4a1fc81eadf5

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Longevity seems to be in fashion at the moment. Almost everyone wants long and healthy lives but how can we achieve that? How long is too long? 

In this episode I look at commonalities between the populations on earth that live the longest ‘best’ lives.

Links:

Blue Zones - Dan Buettner’s work with National Geographic:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/

Smoking bans and how they change community behaviours:

https://pubmed.ncbi.nlm.nih.gov/33928714/

'Community Cure': https://www.newlocal.org.uk/articles/the-community-cure/

How disease increases with age: https://blogs.bmj.com/bmj/2018/02/01/richard-smith-doctors-and-patients-heading-in-opposite-directions/

The Health Fix: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296/ref=nodl_?dplnkId=1ba53367-030f-4f3f-ad09-4a1fc81eadf5

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Most people have heard of the placebo effect but is it real and why does it occur?

In this episode I look at how placebos may exert their effects and some examples of where they have worked. 

Is the placebo something that can be used to our advantage? And why do some people experience a nocebo?

Links:

Ted Kaptchuk and his work on placebo: 

https://www.harvardmagazine.com/2013/01/the-placebo-phenomenon

Mechanisms of the placebo effect: https://www.ncbi.nlm.nih.gov/books/NBK513296/

Knee surgery (placebo as good as surgery): https://www.nejm.org/doi/full/10.1056/NEJMoa013259

Placebo and treatment resistant depression: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2784479

Nocebo: https://www.ox.ac.uk/news/science-blog/harmful-placebos

Balint and the doctor as a drug: https://www.psychologytoday.com/intl/blog/the-power-rest/201103/the-doctor-is-drug?amp

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One of the hardest things people often find is to get going with things. How do you motivate yourself and how do you keep momentum going?

I have struggled with procrastination myself in the past.

In this episode I look at ways to make motivating yourself easier, the different drivers involved and what makes us tick when it comes to turning contemplation into action.

The science of motivation: https://www.apa.org/science/about/psa/2018/06/motivation

Daniel Pink on motivation: https://www.ted.com/talks/dan_pink_the_puzzle_of_motivation?language=en

How to motivate others with MI techniques https://motivationalinterviewing.org/understanding-motivational-interviewing

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Our monkey brain is the part of our brain that is impulsive and powerful, hijacking us when we are tired or stressed.

Ever regretted shouting at someone? Ever gorged yourself on food and then regretted it? 

In this episode I explore why this happens, the links to our past experiences and our neuroanatomy.

Links:

Anatomy of the brain: https://www.hopkinsmedicine.org/health/conditions-and-diseases/anatomy-of-the-brain

Dopamine and impulsivity: https://www.jneurosci.org/content/30/26/8888

Schizophrenia and the amygdala: https://www.nature.com/articles/s41598-020-74771-w

Calming the monkey mind: https://www.psychologytoday.com/gb/blog/the-empowerment-diary/201709/calming-the-monkey-mind

Prof Steve Peters work on this subject of the chimp or monkey brain: https://chimpmanagement.com/books-by-professor-steve-peters/the-chimp-paradox/

THE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296

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TW: (this episode mentions death)  

Leadership takes many guises. Some people are born leaders and other have to learn it. What makes a good leader? 

No business or organisation could survive without it and we know how bad leadership can damage organisations. 

In this episode I look at types of leadership, the qualities of a good leader, what to do about toxic leaders and what sets a leader apart from other roles.

Links: 

Understanding leadership: https://hbr.org/2004/01/understanding-leadership

12 types of leadership: https://www.usa.edu/blog/leadership-models/

Bad leadership: https://www.forbes.com/sites/mikemyatt/2012/10/18/15-ways-to-identify-bad-leaders/?sh=7f03512115da

Good leadership: https://www.ccl.org/articles/leading-effectively-articles/characteristics-good-leader/

Traits of successful leaders: https://www.forbes.com/sites/deeppatel/2017/03/22/11-powerful-traits-of-successful-leaders/?sh=5a85589e469f

The future of leadership: https://quantic.edu/blog/2022/08/05/the-future-of-leadership-in-2030-6-new-disruptive-trends/

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Change can be fun or stressful depending on what it is.

Until I did my GP training 20 years ago I didn’t realise that change needs to be managed. Change often happens ‘to’ us but we need to be mindful of how to manage it and particularly if we want to make changes for ourselves.

Links:

Bridges Transition model: https://wmbridges.com/about/what-is-transition/

Kotter’s Framework for change: https://www.kotterinc.com/methodology/8-steps/

The PDSA cycle: https://www.england.nhs.uk/wp-content/uploads/2022/01/qsir-pdsa-cycles-model-for-improvement.pdf

My IDEAL framework (at 29 minutes): https://www.youtube.com/watch?v=jhN12lmePQE

Order THE HEALTH FIX: https://rb.gy/uhvnxl

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Thank you for your support with the release of THE HEALTH FIX which has become an instant bestseller on Amazon.

In this episode I dive into the method of the book by going over my own health story which was the catalyst for me writing it. I then look at The Health Loop which turns 'what' into ‘why’.

I hope it makes sense and remember to cross refer to previous episodes.

Links:

Re-activation of viruses in long COVID: https://www.news-medical.net/news/20221116/SARS-CoV-2-infection-triggers-reactivation-of-latent-viruses-in-people-with-chronic-fatigue-syndrome.aspx

The effects of sleep deprivation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/

The ‘when’ of eating: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520689/

Stress and its effect on body function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/

NICE guidance on Vitamin D supplementation: https://www.nice.org.uk/guidance/ph56

Buy THE HEALTH FIX now (UK): https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296

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Happy New Year!

In this episode I look at the different ways people approach a 'new year' and discuss the principles I use myself to get through what is undoubtedly a tough time in history.

A lot has happened over the past 2 years and we need a way of coming out of that.

What are your plans for 2023? I’d love to hear from you on my socials.

Links: 

Have people changed since COVID? https://www.theguardian.com/world/2022/sep/28/covid-might-have-changed-peoples-personalities-study-suggests

Sleep: https://www.sleepfoundation.org/sleep-hygiene/why-do-i-wake-up-at-the-same-time-every-night

Generalism and why I think it is crucial to society: https://www.youtube.com/watch?v=ST6XEDcD_C4

My book THE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296/ref=cm_cr_arp_d_product_top?ie=UTF8

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Today’s episode is on antibiotics. The balance between increasing resistance and lack of effectiveness and saving lives is increasingly difficult to navigate.

Antibiotic resistance: https://www.who.int/news-room/fact-sheets/detail/antimicrobial-resistance

Longer term effects of antibiotics: https://pubmed.ncbi.nlm.nih.gov/32319703/

Vitamin D and sepsis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6377223/

Sepsis information: https://www.sepsis.org/sepsis-basics/what-is-sepsis/

Invasive group A strep info iGAS - a particular type of group A strep: https://www.england.nhs.uk/publication/group-a-strep/

Health Freaks trailer 2013: https://www.youtube.com/watch?v=hEGH4hfxMfU

Turmeric and infection: https://www.medicalnewstoday.com/articles/326809

THE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Transform-Your-Weeks/dp/1914239296

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