Stress-Free Longevity

By Dr Eoghan Colgan

Feeling overwhelmed by conflicting health advice? Join Dr. Eoghan Colgan and leading scientists as they cut through the noise to uncover what really works. We explore the science behind life’s essenti... more

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How many episodes does Stress-Free Longevity have?

The podcast currently has 20 episodes available.

Stress-Free Longevity episodes:

January 06, 2026Episode 20: Understanding Ultra Processed Foods with Dr Euridice Martinez-Steele
Episode Overview
In this eye-opening conversation, Dr Euridice Martinez-Steele, who has spent 12 years researching ultra processed foods at NUPENS (University of Sao Paulo), explains how these industrial food formulations are driving chronic disease worldwide. Drawing on evidence from almost 10 million participants and the gold-standard randomised controlled trials, Dr Martinez-Steele reveals how ultra processed foods increase our eating rate, disrupt our gut microbiome, and expose us to additives with unknown long-term effects. This interview challenges the assumption that approved food additives are necessarily safe and provides practical guidance for navigating the modern food environment.
Key ‘Ultra Processed Foods’ Insights:
They’re Formulations, Not Food: Ultra processed foods are industrial formulations of food-derived substances (oils, fats, sugars, starches) containing little or no whole food. They combine molecules in proportions never found in nature, with synthetic additives our bodies may not know how to metabolise.
Linked to 32 Health Conditions: A 2024 umbrella review evaluating almost 10 million participants found evidence that ultra processed food consumption is associated with mortality, obesity, type 2 diabetes, cardiovascular disease, certain cancers, depression, dementia, and gastrointestinal disease.
RCTs Prove Overconsumption: Two randomised controlled trials demonstrated that participants eating ultra processed diets consumed significantly more calories per minute and gained more weight over just two weeks—providing causal evidence beyond observational studies.
Soft Texture Drives Fast Eating: The deconstructed food matrix of ultra processed foods makes them soft, meaning they’re eaten faster with more calories consumed per mouthful. You don’t feel full until long after you’ve finished, driving overconsumption.
Additives Have Unknown Effects: Over 10,000 additives are approved in the US alone, yet their long-term effects, cumulative daily intake effects, and interactions between multiple additives remain largely unknown. Most safety testing uses short-term studies in mice.
Your Gut Microbiome Suffers: The lack of fibre in ultra processed foods starves beneficial gut bacteria, forcing them to consume the protective mucus lining instead. This erodes the gut barrier, potentially allowing harmful bacteria to leak into the bloodstream.
Children Face Greatest Risk: Children consume more additives relative to their body size, begin exposure at an early age, and face a lifetime of cumulative effects. Pregnant women’s consumption may also affect fetal development.
Expert ‘Ultra Processed Foods’ Takeaways
Avoid buying ultra processed foods in the first place—if they’re not in your home, you won’t consume them in moments of convenience
Skip the ultra processed food aisles in supermarkets entirely and shop at local markets where fresh fruits and vegetables are more prominent
Read ingredient lists on packaged foods—a long list of unfamiliar ingredients indicates ultra processed food, and fewer additives is always better
Fill your plate with whole foods first, as these are satiating and naturally reduce your consumption of ultra processed alternatives
Eat slowly to give your body time to register satiety signals, countering the fast eating rate that ultra processed foods encourage
Avoid eating alone, as solitary eating tends to involve more ready-to-eat ultra processed foods consumed mindlessly
Learn to cook and involve the whole family—regaining cooking skills is one of the most effective ways to reduce ultra processed food dependence
Teach children to read ingredient lists as a form of food education, helping them navigate the ultra processed food environment for life
About Our Guest
Dr Euridice Martinez-Steele is a researcher at NUPENS (Centre for Epidemiological Research in Nutrition and Health) at the University of Sao Paulo, Brazil, where she has focused on ultra processed foods and their impact on dietary quality and health for over 12 years. Her research has contributed to the growing body of evidence linking ultra processed food consumption to chronic disease, and she works closely with the team that developed the NOVA food classification system under Professor Carlos Monteiro. Dr Martinez-Steele’s work spans epidemiological studies examining how ultra processed foods affect populations worldwide, from their impact on micronutrient intake to their role in the obesity epidemic. Her research has helped inform dietary guidelines in Brazil and other countries now recommending reduced ultra processed food consumption.
Visit Dr Euricice Martinez-Steele’s Academic Profile
Watch the ‘Ultra Processed Foods’ interview
https://www.youtube.com/watch?v=lFvJm-bsMjg
‘Ultra Processed Foods’ Resources
Key Research Discussed:
The 2024 Umbrella Review — Comprehensive analysis of almost 10 million participants linking ultra processed food consumption to 32 health outcomes
The NOVA Classification System — Developed by Professor Carlos Monteiro at the University of Sao Paulo, categorising foods by extent and purpose of industrial processing
Randomised Controlled Trial on UPFs — The seminal paper by Kevin Hall et al, on UPF and calorie consumption
Relevant Organisations:
NUPENS (Centre for Epidemiological Research in Nutrition and Health) — University of Sao Paulo research centre leading global UPF research
Brazilian Dietary Guidelines — First national guidelines to recommend avoiding ultra processed foods
Policy Initiatives Mentioned:
Chile’s Marketing Regulations — Comprehensive ban on marketing foods with nutrient warning labels to children under 14
Colombia’s UPF Tax (2023) — First law in Latin America taxing ultra processed foods with warning labels
Brazil’s School Lunch Policy — Requires 75% of school lunch funds be spent on unprocessed foods
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48min
December 09, 2025Episode 19: Understanding Non-Alcoholic Fatty Liver Disease with Professor Bernadette Moore
Episode Overview
In this essential conversation, Professor Bernadette Moore, a nutritional biochemist at the University of Liverpool with over two decades researching obesity and liver health, explains why fatty liver disease has become a silent epidemic affecting nearly one in three people globally. Prof. Moore reveals how this condition—now renamed metabolic dysfunction-associated steatotic liver disease—dramatically increases cardiovascular risk and can progress to serious complications, yet remains reversible with surprisingly modest interventions. Challenging the all-or-nothing diet culture, she shares evidence-based strategies focusing on adding beneficial foods rather than restriction, and explains why even 3-5% weight loss can transform liver health. This interview offers practical, sustainable approaches for anyone concerned about metabolic health and longevity.
Key ‘Fatty Liver Disease’ Insights:
It’s Now a Global Epidemic: Approximately 30% of the world’s population now has steatotic liver disease, with prevalence closely tracking obesity rates. In the UK, around 24-25% of people are affected.
Cardiovascular Risk Is the Real Danger: While liver cirrhosis is concerning, fat in the liver more significantly increases risk of heart attacks, stroke, and reduced overall mortality. It’s a whole-body metabolic problem, not just a liver issue.
Genetics Load the Gun, Environment Pulls the Trigger: Multiple genetic variants affect liver disease susceptibility, but they’re not destiny. Environmental factors—diet, activity levels, weight—determine whether those genetic risks ever manifest.
Women’s Risk Surges After Menopause: While men have higher overall prevalence, women’s risk dramatically increases with menopause due to the loss of protective estrogen. Post-menopausal women also tend to develop more severe disease than men.
Small Weight Loss Delivers Big Results: You don’t need to become slim—just 3-5% body weight loss can significantly improve liver health. This is far more achievable than the dramatic transformations diet culture promotes.
Saturated Fat Particularly Harms the Liver: Despite social media debates, the evidence is clear: saturated fat is particularly damaging to both liver and heart health. Switching to olive oil or cold-pressed rapeseed oil offers genuine benefits.
Don’t Drink Your Calories: Liquid calories from sugary drinks, juice, alcohol, or even sugar in tea access the liver rapidly and are among the quickest wins for improving liver health.
Expert ‘Fatty Liver Disease’ Takeaways
Focus on adding beneficial foods—vegetables, nuts, seeds, beans, and fruit—rather than obsessing over what to eliminate, as this naturally crowds out less helpful choices
Stop drinking your calories as a first priority: eliminate or reduce sugary drinks, fruit juice, alcohol, and sugar in tea or coffee
Take a 20-minute walk after dinner to improve glycemic response and support liver metabolism—simple activity that doesn’t require gym membership
Monitor your waist circumference or trouser size rather than obsessing over scales; this is a better proxy for metabolic risk than weight alone
Switch from saturated fats to olive oil or cold-pressed rapeseed oil for cooking—the fatty acid profile is nearly identical to olive oil at lower cost
Weigh yourself weekly rather than daily to track trends without becoming obsessive, and use the data to make small adjustments before weight creeps up
Consider hormone replacement therapy if you’re a woman who has gained significant weight during perimenopause without dietary or lifestyle changes—discuss cardiovascular and liver protection with your healthcare provider
If prescribed GLP-1 medications, pair them with nutrition and lifestyle changes to maintain benefits if you eventually discontinue the drugs
About Our Guest
Professor Bernadette Moore is a nutritional scientist at the University of Liverpool, specialising in nutritional biochemistry with a PhD from Florida. With over 20 years researching obesity and metabolic disease, her work focuses on how dietary nutrients interact at a cellular level to influence either health and longevity or disease development. Prof. Moore’s research group has conducted comparative studies on exercise versus dietary interventions for liver disease, contributing to our understanding of how lifestyle modifications can reverse steatotic liver disease. Her passion for nuanced, evidence-based communication stands in contrast to the polarised debates dominating social media, making her a vital voice for accessible metabolic health science.
Visit Professor Moore’s Academic Profile
Watch the ‘Fatty Liver Disease’ interview
https://www.youtube.com/watch?v=xsLXprcSgpo
‘Fatty Liver Disease’ Resources
Key Research Discussed:
The DiRECT Trial approach — Referenced as the Roy Taylor and Mike Lean intensive weight loss protocol using meal replacements that can put type 2 diabetes and fatty liver disease into complete remission
WHO New Obesity Diagnostic Criteria (2023) — Updated criteria combining BMI with waist circumference for better adiposity assessment
2023 Nomenclature Consensus — The international process that renamed non-alcoholic fatty liver disease to metabolic dysfunction-associated steatotic liver disease (MASLD)
Programmes & Approaches Mentioned:
Continuous Glucose Monitoring — For real-time feedback on how walking after meals affects glycemic response
Relevant Organisations:
University of Liverpool — Prof. Moore’s research institution
NICE (National Institute for Health and Care Excellence) — UK body recommending HRT as first-line therapy for menopausal symptoms
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1h 14min
November 11, 2025Episode 18: Understanding Type 2 Diabetes with Professor Mike Lean
Episode Overview
In this groundbreaking conversation, Professor Mike Lean, the only doctor in the UK on the GMC Specialist Register for Human Nutrition, reveals how type 2 diabetes can be reversed through targeted weight loss. With over 40 years of medical experience and as lead investigator of the landmark DiRECT trial, Prof. Lean explains why diabetes isn’t the permanent condition we were taught it was, how fat in vital organs drives the disease, and the practical steps people can take to achieve remission. This interview challenges decades of conventional medical advice and offers genuine hope for millions living with type 2 diabetes.
Key ‘Type 2 Diabetes’ Insights:
Type 2 Diabetes Is Reversible: The disease is no longer considered permanent. The DiRECT trial demonstrated that 86% of people who lost 15kg achieved remission, fundamentally changing how we understand and treat type 2 diabetes.
Ectopic Fat Is the Real Problem: It’s not total body weight that matters—it’s fat accumulating inside vital organs (liver, pancreas, heart) that causes diabetes. Subcutaneous “cuddly” fat is metabolically safe.
Personal Fat Threshold Varies: Everyone has a different genetic threshold determining when fat enters organs. Asian and Indigenous populations develop diabetes at BMI 22-23, whilst Europeans typically need higher BMIs before experiencing problems.
The “Big Bang” Approach Works Best: Intensive weight loss (800-850 calories daily for 8-12 weeks) proves more effective than slow, gradual changes because dramatic results create motivation to maintain the effort.
Snacking Is a Manufactured Habit: Fifty years ago, snacking culture didn’t exist. We’re now consuming 300-400 calories more daily than previous generations, driven by food industry marketing rather than biological need.
Exercise Won’t Reverse Diabetes: Whilst excellent for overall health and wellbeing, exercise alone cannot reverse type 2 diabetes or achieve the weight loss needed for remission. Diet is the primary tool.
Expert ‘Type 2 Diabetes’ Takeaways
If diagnosed with type 2 diabetes within the first six years, losing 10-15kg can potentially put the disease into remission and allow you to stop medications
Focus on dietary intervention rather than exercise as your primary strategy for diabetes reversalConsider an intensive short-term approach (with proper nutritional support) rather than attempting gradual weight loss over many months
Return to three structured meals per day without snacking between them—recognise that hunger between meals is normal and manageable
If you have diabetes risk factors (family history, Asian/Indigenous background, gestational diabetes history), focus on weight management even if you’re not visibly “overweight”
Test for prediabetes and intervene early—losing just one stone at the prediabetes stage can prevent progression for up to 30 years
Use person-first language: “people living with diabetes” rather than “diabetics” to reduce stigma
Seek online support from trained dietitians if intensive weight loss is needed—it’s often more effective than in-clinic consultations
About Our Guest
Professor Mike Lean is a General Physician and specialist on the GMC Specialist Register for Diabetes, Endocrinology, and Human Nutrition—the only doctor in the UK with this specific registration for Human Nutrition. With over 40 years of medical experience, he was the lead investigator of the landmark DiRECT (Diabetes Remission Clinical Trial) study, which demonstrated that type 2 diabetes can be reversed through substantial weight loss. His research has fundamentally changed NHS policy across the United Kingdom, with all four national health services now offering diabetes remission programmes. Professor Lean’s work has shifted the paradigm from managing type 2 diabetes as a chronic condition to treating it as a reversible disease.
Visit Professor Lean’s Academic Profile
Watch the ‘Type 2 Diabetes’ interview
https://www.youtube.com/watch?v=tod8DJdASjs
‘Type 2 Diabetes’ Resources
Key Research Discussed:
The DiRECT Trial – Diabetes Remission Clinical Trial demonstrating type 2 diabetes reversal through weight loss
Counterweight Plus Programme – The evidence-based weight loss programme developed in Scotland and used in the DiRECT trial
Relevant Organisations:
NHS Diabetes Remission Programmes – Information on accessing diabetes remission support through the NHS
Diabetes UK – Patient-led research priorities and diabetes remission information
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48min
October 21, 2025Episode 17: Understanding Probiotics and Prebiotics with Professor Colin Hill
Episode Overview
In this comprehensive discussion, Professor Colin Hill, a leading microbiologist from University College Cork, demystifies the science of probiotics and prebiotics and their crucial role in gut microbiome health. With 30 years of research experience, Professor Hill explains how these microscopic organisms function as a “virtual organ” in our bodies, influencing everything from digestion and immunity to longevity and mental wellbeing. This evidence-based conversation cuts through marketing hype to deliver practical, science-backed guidance on fermented foods, supplementation, and maintaining a healthy gut microbiome throughout life.
Key ‘Probiotics and Prebiotics’ Insights:
The Microbiome as a Virtual Organ: Your gut microbiome functions like an additional organ—the same weight and size as your liver or brain—but unlike other organs, it’s acquired after birth and shaped by your lifestyle, diet, and environment throughout life.
Diversity Is Key: A diverse gut microbiome is more resilient and adaptable to change. Rather than focusing on single “good” bacteria, the goal is maintaining a varied ecosystem of microorganisms that can perform essential functions for your health.
Probiotics and Prebiotics Work Differently: Probiotics are live microbes that deliver health benefits when consumed in adequate amounts, whilst prebiotics are substrates that selectively feed beneficial bacteria already in your gut. Both must demonstrate measurable health benefits through clinical trials.
Fermented Foods vs Supplements: Fermented foods like kimchi, kefir, kombucha, and sauerkraut contain high levels of live microbes and offer nutritional benefits beyond just bacteria. Studies show people who consume more live microbes in their diet have better health outcomes overall.
The Aging Connection: Research shows that transferring microbiomes from young mice to older mice can prevent some aging-associated changes, including cognitive decline. Maintaining microbiome diversity becomes increasingly important as we age and may influence longevity.
Individual Microbiomes Are Unique: Unlike your liver, which is similar to everyone else’s, your gut microbiome is completely unique to you—yet it must perform the same essential functions. This is why there’s no single “ideal” microbiome profile.
Expert ‘Probiotics and Prebiotics’ Takeaways
Embrace fermented foods: Incorporate yoghurt, kefir, kimchi, sauerkraut, kombucha, and aged cheeses into your diet regularly for their live microbe content and nutritional benefits.
Eat high-fibre foods: Include root vegetables, dates, figs, and other complex carbohydrates that feed your existing beneficial gut bacteria.
Follow Mediterranean diet principles: Eat mostly plants, increase fruit and vegetable intake, reduce processed foods, and moderate meat consumption—advice that benefits both you and your microbiome.
Choose supplements strategically: If supplementing, look for products with high CFU counts (at least 10⁹ or one billion), multiple bacterial strains, and reputable manufacturers. For specific health conditions, research which strains have clinical evidence.
Be thoughtful about antibiotics: Take prescribed antibiotics when necessary, but don’t avoid them to protect your microbiome—your microbiome will recover. Consider probiotics if you experience antibiotic-associated diarrhoea.
Focus on dietary diversity: Vary your food choices to support a diverse microbiome ecosystem. “You have the microbiome you deserve” based on your lifestyle choices.
Don’t rush microbiome testing: Unless you have specific health concerns, microbiome testing currently offers more curiosity value than actionable health decisions. Focus on the fundamentals of diet and lifestyle first.
Exercise regularly: Physical activity positively influences gut microbiome diversity and overall gut health, adding another reason to maintain an active lifestyle.
About Our Guest
Professor Colin Hill is a microbiologist based at University College Cork in the south of Ireland, where he has conducted research and taught for 30 years. His work focuses on the microbiome, probiotics, prebiotics, and postbiotics, contributing significantly to our understanding of how these microscopic ecosystems influence human health. Professor Hill is recognised internationally for his expertise in gut microbiome science and has worked extensively with industry whilst maintaining independent scientific perspectives. His research explores the complex relationships between gut bacteria and health outcomes, from digestion and immunity to aging and longevity.
Visit Professor Hill’s Academic Profile
Watch the ‘Probiotics and Prebiotics’ interview
https://www.youtube.com/watch?v=qkjrLG3fz58
‘Gut Microbiome’ Resources
Key research and concepts discussed in the episode:
Nature Metabolism – Gut Microbiome and Healthy Ageing Study – Research showing unique gut microbiome patterns linked to healthy ageing and increased longevity
Jeffrey Gordon’s Twin Study on Obesity and the Microbiome – Landmark research demonstrating how microbiome composition affects weight gain
NiMe Diet (New Ancestral Diet) – Developed by Professor Jens Walter, based on Papua New Guinea dietary patterns to promote beneficial gut bacteria
NHANES Dietary Study Analysis – Large-scale American nutritional survey linking live microbe consumption to health outcomes
Michael Pollan’s Food Rules – Referenced principle: “Eat food, not too much, mostly plants”
International Scientific Association for Probiotics and Prebiotics (ISAPP) – Consensus definitions for probiotics, prebiotics, synbiotics, and postbiotics
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1h 4min
September 30, 2025Episode 16: Understanding Nutrition with Professor Emilie Combet
Episode Overview
In this comprehensive conversation, Professor Combet, a leading nutrition expert, explores the complex landscape of understanding nutrition science and the obesity epidemic. With extensive research experience in cardiometabolic health, Professor Combet delivers evidence-based nutrition insights into macronutrients, plant-based eating, ultra-processed foods, and the microbiome. This episode cuts through nutrition confusion using scientific evidence to deliver practical, sustainable approaches to healthy eating and weight management. Whether you’re new to understanding nutrition or seeking evidence-based guidance for healthy eating habits, this conversation provides accessible insights without obsessive calorie counting or restrictive dieting.
Key ‘Understanding Nutrition’ Insights:
The Obesity Epidemic’s Social Context: The rise in obesity isn’t solely about individual willpower—it’s fundamentally shaped by the food environment our society creates, where high-calorie options are omnipresent and genetic predispositions interact with environmental factors.
Macronutrients vs. Food Groups: Rather than obsessing over precise macronutrient ratios, focusing on whole food groups provides a more practical and sustainable approach to healthy eating, incorporating vegetables, wholegrains, proteins, and dairy whilst avoiding excessive restriction.
Ultra-Processed Foods Nuanced View: The ultra-processed food category is poorly defined and overly broad, encompassing everything from fizzy drinks to fortified plant-based alternatives. A more useful approach focuses on foods high in fat, sugar, and salt (HFSS) rather than processing level alone.
The Microbiome’s Metabolic Role: Gut bacteria play a crucial role in processing bioactive compounds we can’t digest ourselves, producing beneficial molecules like short-chain fatty acids that influence inflammation, appetite, and overall cardiometabolic health.
Appetite Control and Satiety: Understanding the difference between hunger and appetite, and how food texture, volume, and processing affect fullness signals, provides better tools for natural weight management than calorie restriction alone.
Sustainability Over Perfection: Long-term dietary success comes from finding eating patterns you can maintain rather than pursuing perfect adherence to the latest nutritional trend or eliminating entire food groups.
Expert ‘Understanding Nutrition’ Takeaways
Increase fiber intake through beans, lentils, avocados, and diverse fruits and vegetables to support gut health and natural appetite regulation
Reduce alcohol consumption as it provides significant calories without nutritional benefit—swap for water, tea, or low-calorie alternatives
Avoid eliminating entire food groups to prevent unintended micronutrient deficiencies that can be difficult to correct
Choose frozen vegetables as a nutritionally equivalent, convenient, and often more affordable alternative to fresh produce
Focus on food diversity rather than restriction, ensuring variety across the week to maximise different bioactive compounds
Practice mindful eating by slowing down meals and eating in appropriate environments rather than on-the-go to support natural satiety signals
Consider fiber supplementation if struggling to reach 30g daily through food alone, using options like psyllium husk
Prioritise plant-forward eating whilst being mindful of potential nutrient gaps in fortified alternatives to animal products
About Our Guest
Professor Combet is a distinguished nutrition expert specialising in cardiometabolic health and the complex relationships between diet, obesity, and chronic disease. Her research encompasses the social determinants of nutrition, micronutrient requirements, and evidence-based approaches to dietary interventions. Professor Combet brings a balanced, science-driven perspective to nutrition controversies, emphasising inclusivity and the recognition that effective dietary solutions must work for diverse populations with varying circumstances and constraints.
Visit Prof. Combet’s Academic Profile
Watch the ‘Understanding Nutrition’ interview
https://www.youtube.com/watch?v=khs0OecxE_M
‘Understanding Nutrition’ Resources
UK Eat Well Guide
Scottish Dietary Goals
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46min
September 09, 2025Episode 15: Understanding Dietary Supplements with Professor Joann Manson
Episode Overview
In this comprehensive discussion about dietary supplements, Professor Joann Manson from Harvard Medical School shares groundbreaking insights from leading the world’s largest supplements trials. As principal investigator of the landmark VITAL study and co-investigator of the COSMOS trial, Prof. Manson provides evidence-based guidance on when supplements are beneficial and when they’re not. This conversation cuts through supplement marketing hype to reveal what rigorous science actually shows about supplement effectiveness and safety.
Key Dietary Supplements Insights:
Dietary Supplements Regulation: Over 90,000 supplements exist on the market without requiring proof of safety or efficacy, unlike pharmaceutical drugs
Most People Don’t Need Supplements: The majority of healthy adults can obtain necessary nutrients from a well-balanced diet without dietary supplements
Vitamin D Supplements: Large-scale trials show benefits for autoimmune diseases and advanced cancers, but limited benefits for most people with adequate intake
Omega-3 Supplements: Marine omega-3 supplements reduced heart attacks by 28%, but primarily benefit those with low fish consumption
Multivitamin Supplements: Clinical trials demonstrate significant benefits for age-related memory loss and cognitive decline
Targeted Approach to Supplementation: Benefits occur mainly in people with deficiencies or specific health conditions rather than the general population
Expert Dietary Supplements Takeaways
Prioritise a healthy, predominantly plant-based diet before considering supplements
Understand that dietary supplements will never substitute for proper nutrition and healthy lifestyle
Look for quality control seals when purchasing supplements to ensure content accuracy
Consider a multivitamin supplement as “insurance” for cognitive health in older adults
Only take omega-3s if you consume less than 1.5 servings of fish weekly
Discuss vitamin D need with your healthcare provider for specific conditions
Avoid mega-dosing any dietary supplements – excess amounts can be harmful
Remain sceptical of supplements without robust clinical trial evidence
About Our Guest
Professor Joann Manson is Professor of Medicine at Harvard Medical School and Chief of the Division of Preventive Medicine at Brigham and Women’s Hospital. She is an endocrinologist with extensive training in epidemiology, specialising in preventing chronic diseases through research on dietary supplements and lifestyle interventions. Prof. Manson has led groundbreaking large-scale randomised trials testing supplements, including serving as principal investigator of the VITAL trial (testing vitamin D and omega-3s) and co-principal investigator of the COSMOS trial examining multivitamins.
Visit Prof. Manson’s Academic Profile
Watch the ‘Dietary Supplements’ interview
https://www.youtube.com/watch?v=g5R446-d-s0
Dietary Supplements Resources
U.S. National Institutes of Health Office of Dietary Supplements – Professor Manson specifically recommended this as having “good summaries of many of these dietary supplements” and called it out as a primary reliable source.
U.S. Pharmacopeia (USP) – Critical for supplement safety. She emphasised looking for this quality control seal to ensure supplements contain what they claim and are free from contaminants.
American Heart Association – She specifically mentioned this as a reliable source for health information, and given the cardiovascular focus of much supplement research, it’s highly relevant.
VITAL Trial – Her own landmark study that provides the key evidence base for vitamin D and omega-3 supplements that she discusses extensively in the interview.
COSMOS Trial – Her multivitamin study showing cognitive benefits, which represents some of the most compelling recent evidence for supplement benefits.
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50min
August 19, 2025Episode 14: Understanding Sleep Health with Doctor Allie Hare
Episode Overview
In this comprehensive conversation, Dr Allie Hare, one of the UK’s leading sleep specialists and current president of the British Sleep Society, explores the fascinating connections between our gut bacteria, lifestyle choices, and sleep quality. Dr Hare challenges conventional wisdom about sleep optimisation, revealing why trying too hard to perfect your sleep can actually make it worse, and shares evidence-based insights on everything from the gut-brain-sleep connection to why women’s sleep struggles don’t have to be accepted as normal. This episode offers a refreshing perspective on sleep health that prioritises simplicity and science over trends and gadgets.
Key Sleep Health Insights:
The Gut-Brain-Sleep Connection: How trillions of bacteria in your gut produce neurotransmitter-like substances and follow their own circadian rhythm, directly influencing your sleep quality and timing
Sleep Perfectionism Backfires: The phenomenon of “orthosomnia” – where obsessing over sleep data and trying to optimise every aspect of sleep actually creates sleep problems in people who previously slept well
Regular Schedule Trumps Sleep Hacks: Why having consistent bedtimes and wake times matters more than avoiding caffeine or screens, and how irregular schedules disrupt your body’s natural zeitgebers (time givers)
Exercise Timing Matters: New research from 15,000 participants showing that intense exercise within four hours of bedtime delays sleep onset, whilst any exercise done earlier improves sleep quality
Focus on Joy as well as Stress Management: A revolutionary approach to sleep health that emphasises cultivating positive emotions alongside managing stress, as happy people naturally engage in sleep-promoting behaviours
Women’s Sleep Challenges Have Solutions: From menopause-related sleep disruption affecting 70% of women to newborn sleep chaos, these issues aren’t inevitable and evidence-based treatments exist
Expert Sleep Health Takeaways
Maintain consistent bedtimes and wake times – this helps reset your circadian clock and supports your gut bacteria’s natural rhythm
Avoid intense exercise within four hours of bedtime – but any exercise done earlier in the day will improve your sleep quality
Trust how you feel over sleep tracker data – if you wake up refreshed and function well during the day, ignore what your device says
Eat Mediterranean-style foods regularly – focus on fibre, healthy fats, and plant polyphenols to support your gut-brain-sleep connection
Stop eating two hours before bedtime – allow your digestive system to rest whilst you sleep
Pursue activities that bring you joy – spend time with friends, listen to music, engage in real-world connections rather than focusing on stress management
Keep sleep routines simple – avoid becoming dependent on multiple supplements, gadgets, or complex rituals
Seek professional help if needed – if you’re doing the basics right but sleep still isn’t satisfying, don’t just accept it
About Our Guest
Dr Allie Hare is a consultant in sleep medicine based in London and the current president of the British Sleep Society. She is also co-founder of Grace London and Grace Sleep, where she helps individuals with sleep disorders and those wanting to improve their sleep health for long-term wellbeing. Dr Hare’s clinical practice focuses on treating patients with complex sleep issues, whilst her research interests include the relationship between sleep, gut health, and overall wellness. Her expertise spans everything from sleep disorders and women’s sleep health to the psychological factors that influence sleep quality.
Visit Dr Allie Hare’s Academic Profile
Watch the ‘Sleep Health’ interview
https://www.youtube.com/watch?v=g5R446-d-s0
Sleep Health Resources
The UK’s premiere private sleep clinic: https://gracesleep.clinic/
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1h 9min
July 29, 2025Episode 13: Understanding Behaviour Change with Doctor Chloe Grimmett
Episode Overview
In this insightful conversation, Dr Chloe Grimmett, a behavioural scientist at the University of Southampton, explores the complex world of behaviour change and sustainable lifestyle interventions. With expertise in health psychology and prehabilitation, Dr Grimmett reveals why willpower alone isn’t enough and shares evidence-based strategies for motivation, action, and long-term sustainability of healthy behaviours.
Key Behaviour Change Insights:
The Complexity of Change: Behaviour change isn’t just about willpower—it’s influenced by our entire environment, social structures, and evolutionary programming that favours energy conservation.
Paralysis by Ambivalence: Many people get stuck in the “I know I should, but I can’t” mindset, where competing priorities and life stresses prevent action on healthy behaviours.
Identity and Sustainability: Those who successfully maintain physical activity often identify as “active people,” making exercise part of their core self-concept rather than just an activity.
Environmental Barriers: Our modern environment is increasingly set up to make healthy choices more difficult, from sedentary lifestyles to ultra-processed food availability.
The Power of Specificity: Successful behaviour change requires detailed planning—specific days, times, and preparation rather than vague intentions.
Teachable Moments: Significant life events like health diagnoses can create powerful motivation for change, but smaller wake-up calls can be equally effective.
Expert Behaviour Change Takeaways
Set both short-term achievable goals and long-term vision to build confidence whilst maintaining direction
Schedule healthy behaviours in your diary as you would any important appointment, with specific days and times
Start with “exercise snacking”—five-minute bursts of activity throughout the day rather than 30-minute blocks
Use self-monitoring techniques to track progress and maintain motivation over time
Prepare for setbacks with “if-then” plans and practice self-compassion when things don’t go perfectly
Find ways to couple less enjoyable activities with things you already enjoy (podcasts, music, TV)
Focus on the minimum effective dose—any movement is better than none, especially for those starting from low activity levels
Consider your personality type when choosing solo versus group activities for motivation and accountability
About Our Guest
Dr Chloe Grimmett is a behavioural scientist based at the University of Southampton with a background in sports science and health psychology. She completed her PhD at University College London, developing behaviour change interventions for colorectal cancer patients. For over 12 years at Southampton, Dr Grimmett has specialised in prehabilitation—optimising patients’ physical and psychological fitness before major medical treatments. Her research focuses on supporting sustainable behaviour change across various clinical populations, with particular expertise in physical activity promotion and motivational interviewing techniques.
Visit Dr Chloe Grimmett’s Academic Profile
Watch the ‘Behaviour Change’ interview
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48min
July 15, 2025Episode 12: Understanding How to Sleep Better with Professor Colin Espie
Episode Overview
In this comprehensive conversation, Professor Colin Espie, Professor of Sleep Medicine at the University of Oxford, shares expert insights on how to sleep better naturally. With over four decades of clinical experience, Professor Espie explains the fascinating science behind sleep stages, debunks common myths, and provides evidence-based strategies for improving sleep quality. This episode covers everything from understanding your individual sleep needs to practical techniques for falling asleep faster and maintaining healthy sleep hygiene.
Key ‘How to Sleep Better’ Insights:
Sleep as an Involuntary Process: Sleep functions like breathing—it’s something that happens to us naturally rather than something we can force, which is why trying to sleep often backfires and disrupts natural sleep patterns.
Individual Sleep Requirements: Like shoe sizes, sleep needs vary significantly between individuals, typically ranging from 6-10 hours, with most adults requiring 7-9 hours for optimal function and sleep quality.
The Science of Sleep Stages: Sleep consists of multiple stages including REM (dreaming) sleep and three stages of non-REM sleep, each serving different functions from memory consolidation to cellular regeneration and immune function.
Sleep as Health Provider: Rather than viewing sleep problems as consequences of other issues, Professor Espie emphasises treating sleep as a fundamental cause of wellbeing that directly impacts physical and mental health outcomes.
The Trust Principle for Better Sleep: Good sleep requires trusting the natural process rather than overthinking or over-engineering bedtime routines—a key component of effective cognitive behavioural therapy for insomnia treatment.
Sleep Efficiency Concept: The proportion of time actually spent sleeping versus lying awake in bed is more important than total time in bed, with 85% efficiency being a good target for quality sleep.
Expert Sleep Tips and Practical Takeaways
Experiment with sleep timing: Try different bedtimes and wake times to discover your natural chronotype and optimal sleep window for better rest
Practice the “day review” technique: Spend 10 minutes each evening reviewing the day and planning tomorrow to prevent racing thoughts at bedtime—effective sleep hygiene
Use the “stay awake” method: When unable to sleep, try to remain awake with eyes open in a relaxed state rather than forcing sleep—a natural approach to fall asleep faster
Try the “THE” technique: Repeat the word “the” every few seconds to block intrusive thoughts—a proven form of articulatory suppression for sleep problems
Optimise your bedroom environment: Ensure your bedroom is well-ventilated, cool, and conducive to rest as part of comprehensive sleep hygiene
Monitor your sleep efficiency: Calculate the percentage of time spent sleeping versus time in bed to optimise your sleep window and improve sleep quality
Get morning daylight exposure: Step outside early to help regulate your circadian rhythm and flush out residual melatonin—natural sleep science in action
Focus on personalised sleep hygiene: Identify the one or two factors most affecting your sleep rather than trying to perfect everything—effective insomnia treatment approach
About Our Guest
Professor Colin Espie is Professor of Sleep Medicine at the University of Oxford and a clinical psychologist specialising in the relationship between sleep and mental health. With over 40 years of clinical experience since qualifying in 1980, he has led research collaborations with the Mental Health Foundation and NHS on sleep’s importance for mental health and wellbeing. Professor Espie is a leading advocate for cognitive behavioural therapy as the first-line treatment for insomnia and has developed innovative approaches to sleep health that emphasise trust, personalisation, and protection of natural sleep processes. His expertise in sleep science has helped thousands learn how to sleep better naturally.
Visit Professor Colin Espie’s Academic Profile
Watch the ‘How to Sleep Better’ interview
https://www.youtube.com/watch?v=Mc04WPfEzBU
How to Sleep Better Resources
If you suffer with insomnia, despite trying all sleep hygiene recommendations, you need to try Cognitive Behavioural Therapy for Insomnia – the gold-standard ‘cure’. You can access my own online CBT-course here: https://sleepmentor.co.uk
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1h 11min
July 01, 2025Episode 11: Understanding Intermittent Fasting with Professor Michelle Harvie
Episode Overview
In this comprehensive discussion, Professor Michelle Harvie, a leading researcher at the University of Manchester, shares her groundbreaking work on intermittent fasting and weight management. As the scientist whose research underpinned the popular 5:2 diet, Prof. Harvie provides evidence-based insights into how different forms of intermittent fasting affect our metabolism, who should consider these approaches, and the practical realities of sustainable weight management. With nearly 30 years of research experience, she brings clarity to the science behind energy restriction and its role in preventing chronic diseases including cancer.
Key Intermittent Fasting Insights:
The Internal Impact of Excess Weight: Excess fat doesn’t just affect appearance—it accumulates in organs like the liver, pancreas, and heart, causing them to function poorly and leading to inflammation and disease risk.
Metabolic Flexibility Matters: Our bodies are designed to switch between fed and fasted states. Intermittent fasting can help restore this metabolic flexibility, improving insulin sensitivity and fat metabolism.
Different Intermittent Fasting Approaches: The 5:2 diet (two low-calorie days per week) and time-restricted eating (eating within specific time windows) work through different mechanisms, with varying levels of evidence for their effectiveness.
The Fasting Response: During energy restriction, the body shifts from growth mode to repair mode, potentially clearing out damaged cells and improving cellular housekeeping—though more research is needed on optimal duration and frequency.
Individual Variation: Genetics influence 40-70% of weight differences between people, meaning some individuals need to work harder at weight management, but genetic predisposition doesn’t make weight control impossible.
Timing and Quality Matter: What and when you eat are both important—the hierarchy is: don’t overeat, focus on diet quality (Mediterranean-style), then consider meal timing.
Practical Intermittent Fasting Takeaways:
Consider the 5:2 approach if you need to lose weight: two days of 800-1000 calories with five days of healthy eating, ideally using consecutive days for better adherence
Try time-restricted eating with a 10-12 hour eating window, stopping food intake around 8 PM and avoiding late-night eating for better metabolic health
Focus on plate composition: aim for half vegetables, with the remainder split between protein and wholegrain carbohydrates
Prioritise protein at meals to improve satiety—if you’re still hungry after eating, you likely didn’t have enough protein and had too much carbohydrate
Plan your meals in advance and ensure family support, as peer support is crucial for long-term success
Don’t fear hunger occasionally—being hungry isn’t necessarily harmful and can help restore metabolic flexibility
Avoid intermittent fasting if you’re pregnant, breastfeeding, frail, elderly, have a history of eating disorders, or take diabetes medication without medical supervision
Remember calories still matter—intermittent fasting works primarily through calorie reduction, so focus on nutrient-dense, satiating foods within your eating window
About Our Guest
Professor Michelle Harvie is a clinical dietitian and researcher at the University of Manchester and Manchester University Foundation Research Trust. With nearly 30 years of research experience, her work focuses on preventing cancer through weight control and calorie restriction, though she has expanded into research on multiple chronic diseases. Prof. Harvie’s groundbreaking research formed the scientific foundation for the 5:2 diet that was later popularised by Michael Mosley. She is passionate about translating research into practical strategies that help people achieve and maintain healthy weight, recognising both the scientific complexity and real-world challenges of sustainable behaviour change.
Visit Professor Michelle Harvie’s Academic Profile
Watch the interview
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57min

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How many episodes does Stress-Free Longevity have?

The podcast currently has 20 episodes available.