In this episode, I sit down with Dr. John Kim, a former pharmacist whose life was transformed after experiencing a heart attack at just 33 years old. That pivotal moment led him to step away from conventional pharmacy and move into functional medicine, where he now focuses on identifying and addressing the root causes of chronic illness rather than simply managing symptoms.

We talk about the importance of recognizing early red flags in your health before crisis hits, and why emotional and mental stress often sit at the core of physical disease. Dr. Kim shares how unresolved trauma can manifest in the body and introduces his Encore Method — a holistic framework built around nervous system regulation, creating safety in the body, and building resilience for long-term healing.

In this conversation, we explore:

• Why so many people feel stuck in their health journey
• The emotional and psychological drivers behind chronic illness
• The role of grounding and sunlight in cellular health
• Why adequate protein and nutrition are critical for recovery
• How spirituality can support the healing process
• Practical first steps for anyone who feels like they’ve tried everything

If you’ve ever felt like there must be something deeper driving your symptoms, this episode will open your eyes to a more comprehensive and compassionate approach to healing.

Connect with Dr. John Kim:
Website: https://www.drjohnkim.com
Instagram: @john.pharmd

In this episode, I sit down with Dr. Martin Moore-Ede, a world-leading expert in circadian biology and the founder of Circadian Light, to explore how artificial light has quietly but profoundly reshaped human health.

We live in a 24-hour society, surrounded by screens, LED lighting, and indoor environments that disconnect us from the natural rhythms our biology evolved with. Dr. Moore-Ede explains how this shift has altered our circadian timing systems, impacting everything from sleep and metabolism to immune function and long-term disease risk.

We dive into why circadian rhythms regulate far more than just sleep. They control hormonal balance, appetite, glucose metabolism, inflammation, cognitive performance, and even cellular repair. When these rhythms become disrupted, whether through jet lag, late-night screen exposure, or shift work, the consequences ripple throughout the body.

We discuss the science behind jet lag and why it feels so destabilizing, not just mentally but metabolically. We explore how mistimed light exposure can increase hunger, alter insulin sensitivity, and contribute to weight gain. For shift workers, who experience chronic circadian misalignment, these risks can compound over time.

Dr. Moore-Ede also clarifies the truth about blue light. It isn’t inherently “bad” in fact, blue-enriched light during the day supports alertness, mood, and cognitive function. The issue is exposure at the wrong time. He explains when blue light blocking glasses can be helpful, how to use them properly, and why daytime natural light exposure is essential for learning, mental clarity, and overall resilience.

We also touch on one of the most fascinating areas of his work: hospital lighting. Emerging research shows that circadian-aligned lighting in healthcare settings can improve recovery times, strengthen immune response, and support better patient outcomes. Optimising light may be one of the most overlooked longevity interventions available today.

For midlife women in particular, this conversation is powerful. As we move through perimenopause and menopause, circadian rhythms can become more fragile. Sleep disruption, weight changes, mood shifts, and inflammation are often amplified by poorly timed light exposure. Understanding how to structure your light environment may be one of the simplest yet most effective tools to restore energy, improve sleep quality, and protect long-term brain health.

This episode will change how you think about light. It’s not just about brightness, it’s about biology.

Where to Find Dr. Martin Moore-Ede:

Website: https://thelightdoctor.com
Instagram: @circadianlightdoctor

If this episode resonated with you, share it with someone who struggles with sleep, fatigue, jet lag, or shift work.

And if you’re loving these science-backed longevity conversations, subscribe and leave a review, it helps bring even more world-class experts to the show.

In this episode of Sweaty AF, Lucy sits down with Zorrie Dimitrova, Chief Operating Officer of GlycanAge, to explore the science of biological aging and why inflammation is one of the most overlooked drivers of how fast we age.

Zorrie shares her deeply personal journey, from growing up on a farm with a naturally healthy lifestyle, to facing unexpected health challenges that pushed her to look beyond traditional health markers. That search ultimately led her to glycan age testing, a breakthrough that revealed hidden inflammation in her body despite “doing all the right things.”

Zorrie unpacks what glycans actually are, how they influence inflammation and immune function, and why glycan age can tell a very different story compared to other biological age tests. Zorrie explains how stress, gut health, lifestyle consistency, and diet all directly impact glycan patterns, and how small, sustained changes can meaningfully reverse biological aging over time.

The conversation also dives into powerful real-world success stories from people who have tracked and improved their glycan age, highlighting the transformational potential of understanding your body at a deeper, more personalized level.

This episode is a must-listen for anyone interested in longevity, autoimmune health, inflammation, and using data, not guesswork, to age better.

Key Takeaways

• Zorrie Dimitrova grew up with a strong health foundation but still faced unexpected health challenges
• Glycan age testing uncovered hidden inflammation that traditional tests missed
• Glycans play a critical role in inflammation, immune balance, and biological aging
• Autoimmune and chronic health issues are deeply influenced by gut health and lifestyle factors
• Stress management is essential for improving biological age
• Anti-inflammatory vs. pro-inflammatory glycans directly affect how fast we age
• Glycan age can differ significantly from other biological age markers
• Consistency in lifestyle changes matters more than perfection
• Real-life success stories show measurable improvements in biological age
• Glycan age testing represents the future of personalized longevity medicine

Try GlycanAge with Sweaty AF

If you’re curious about your own biological age and hidden inflammation, you can explore GlycanAge here:

Using discount code - SWEATYAF
https://glycanage.com/for-personal/price-and-plans?discount=SWEATYAF

• 10% off with code SWEATYAF (ongoing)
• 25% off for one week only during the episode launch

https://www.instagram.com/glycanage

In this episode, I’m joined by McCall McPherson, a physician assistant, thyroid patient, and founder of Modern Thyroid Clinic, for an in-depth conversation on thyroid health, hormones, and metabolic medicine.

McCall shares her personal journey navigating thyroid dysfunction and how her own experience within the healthcare system led her to create Modern Thyroid Clinic, a patient-first model focused on proper testing, personalised treatment, and long-term health outcomes.

We discuss why thyroid disorders are so often missed or misdiagnosed, particularly in women, and why relying on TSH alone is rarely enough. McCall explains the importance of testing free T3, thyroid antibodies, and the full clinical picture, especially for women in perimenopause and menopause who are often told their symptoms are “just hormones.”

The conversation also explores the expanding role of GLP-1 medications, not only for weight loss, but for metabolic health, inflammation reduction, longevity, and disordered eating patterns. McCall shares why micro-dosing GLP-1s can help minimise side effects while improving results, and why individualised protocols matter far more than one-size-fits-all approaches.

This episode is essential listening for anyone who has been told their blood work is “normal” while still feeling exhausted, inflamed, or stuck, and for women who want to better understand their thyroid, hormones, and metabolic health.

Connect with McCall McPherson

Website, https://mccallmcpherson.com/
Instagram: @mccallmcpherson

Health Optimization, Preventative Wellness & The Future of Functional Medicine

In this episode, I’m joined by Sam Tejada, President and Founder of Liquivida, for a grounded, science-led conversation on what true health optimization actually means in a world obsessed with aesthetics, shortcuts, and trends.

Sam shares his personal journey from working as a lifeguard to emergency medicine, and ultimately into functional medicine, after witnessing first-hand the critical gaps in our healthcare system, particularly when it comes to prevention and early detection. Rather than reacting to disease, Sam’s work focuses on identifying imbalances early and creating sustainable, long-term health outcomes.

We explore why preventative wellness must be the foundation of modern healthcare, and why the basics, nutrition, movement, and sleep , are still the most powerful tools we have. Sam explains how tracking biomarkers provides clarity and direction, allowing individuals to make informed decisions rather than chasing trends or relying on guesswork.

The conversation also dives into stress management and nervous system regulation, the often-overlooked role of community and connection in longevity, and why weight loss alone is a poor marker of health if function, energy, and resilience are compromised. Sam contrasts aesthetic-driven goals with true functional health, highlighting the importance of mitochondrial health for sustained energy, performance, and ageing well.

We also unpack current wellness trends, including why alkaline water offers little therapeutic benefit, how molecular hydrogen differs, and why data, not dogma, should guide health decisions. Sam shares his personal non-negotiables for health, emphasizing the importance of learning what to say no to, not just what to add.

Finally, we focus on one of the most underestimated pillars of longevity: sleep. Sam explains why preparing the body to sleep is just as important as sleep itself, and how consistent sleep hygiene underpins everything from hormone balance to long-term performance.

This episode is a powerful reminder that optimal health isn’t about doing more, it’s about doing what works, consistently, and with intention.

• Sam Tejada – Official Website:
  https://samtejada.com/

• Liquivida (Founder & President):
  https://www.liquivida.com/about/executive-team/samael-tejada-president

In this powerful and deeply moving episode, we sit down with Dr. Emilia Vuorisalmi, medical doctor, bestselling author and globally recognised Love Doctor, to explore how love hormones shape every part of our emotional and physical wellbeing.

Dr. Emilia shares her personal journey from heartbreak and burnout into pioneering research on the hormones of love. What began as a search to heal her own heart became a lifelong mission to understand dopamine, serotonin and oxytocin and their profound influence on mental health, relationships, resilience and vitality.

We explore how trauma can disrupt hormonal balance and how modern healing tools such as EMDR therapy, plant medicine and sauna can help regulate the nervous system and restore emotional and physical harmony. Dr. Emilia also explains why midlife is not something to fear but one of the most powerful windows for healing, growth and self discovery.

This conversation is a beautiful blend of science, soul and practical tools for anyone wanting to feel more connected, calm, motivated and alive.

Key takeaways:

Dr. Emilia’s journey into love hormone science began with her own experience of heartbreak and emotional collapse.
Dopamine, serotonin and oxytocin are not just brain chemicals but powerful regulators of motivation, safety, connection and wellbeing.
Trauma can deeply disrupt these systems, leading to emotional dysregulation, stress and relationship challenges.
EMDR therapy and plant medicine can help rewire trauma and restore nervous system balance.
Sauna is not just a performance or detox tool but a powerful therapy for emotional and hormonal regulation.
Midlife hormonal shifts create a unique opportunity for reflection, healing and reinvention.
Deep connection with others starts with building a strong, loving relationship with yourself.
Gratitude has a direct impact on the dopamine system and can shift mood, motivation and outlook.
Excessive social media use can disrupt emotional balance and increase stress and comparison.
Simple daily practices done consistently can create profound changes in wellbeing.

About Dr. Emilia Vuorisalmi

Dr. Emilia Vuorisalmi is a medical doctor, author and internationally known Love Doctor. She specialises in the science of love hormones and how dopamine, serotonin and oxytocin influence emotional health, relationships and physical wellbeing. Through her work she bridges neuroscience, psychology and holistic healing to help people heal trauma, build healthy relationships and create lives rooted in balance and connection.

Connect with Dr. Emilia Vuorisalmi

Website
https://www.docemilia.com

Instagram
https://www.instagram.com/docemilia

LinkedIn
https://fi.linkedin.com/in/emilia-vuorisalmi-7345b414

Facebook
https://www.facebook.com/DoctorEmilia

Book & Link to Purchase:

The Healing Power of Hormones by Dr. Emilia Vuorisalmi

https://lnk.to/healingpowerofhormones?lf_source=qr

Why you should listen

If you are navigating midlife, healing from heartbreak, struggling with burnout or simply wanting to feel more emotionally balanced and connected, this episode offers science backed insight and deeply practical wisdom to help you reconnect with yourself and transform the way you feel, love and live.

In this insightful conversation, Dr. Catherine Clinton, licensed naturopathic physician, author, and global educator in quantum biology, joins me to explore the science of how our cells, thoughts, and environment shape our health. Dr. Catherine’s personal journey through chronic illness informs her compassionate, holistic approach, helping thousands reclaim their vitality by reconnecting to the natural rhythms we are designed for.

We dive into the emerging field of quantum biology, a revolutionary lens revealing how quantum mechanics influences living systems and how subtle shifts in light, water, connection, and mindset can transform our physiology.

Together, we unpack the science, the mystery, and the actionable steps anyone can take to support deep healing, particularly during demanding midlife transitions such as perimenopause.

How quantum biology works and why it is reshaping the future of medicine.
How our thoughts influence cellular health, coherence, and repair.
The role of cellular terrain and why supporting your internal environment matters more than chasing symptoms.
Why structured or exclusion zone water is essential for energy production, communication, and resilience.
The profound impact of circadian rhythms on hormones, sleep, mood, and metabolic health.
How perimenopause symptoms can improve through quantum biology principles.
How modern living creates a mismatch between our biology and environment.
The role of human connection in driving repair, immunity, and emotional well-being.
How natural light exposure regulates biology from cortisol to mitochondrial function.
Practical lifestyle shifts that support healing and long-term vitality.

Quantum biology bridges physics and physiology, making healing more accessible and more human.
Our thoughts directly influence cellular function and repair.
A healthy cellular terrain is foundational to wellness.
Structured water acts as a conductor for communication and energy within the body.
Supporting circadian rhythm is one of the most effective midlife health strategies.
Perimenopause offers a unique opportunity to apply quantum biology principles for improved balance and resilience.
Human connection is essential for cellular repair and emotional regulation.
Light, water, movement, and connection form the core of quantum-aligned living.
Small, consistent lifestyle shifts can lead to profound health improvements.

Find Dr. Catherine here:

Website: drcatherineclinton.com
Instagram: @dr.catherineclinton

Catherines new book is available for pre-release now and launching widely on 6 January 2026.

Title: Optimize. A Groundbreaking 7-Step Plan to Health and Longevity Through Quantum Biology.

In this episode of Sweaty AF, Lucy is joined by Dave Robinson, founder of Soma North, to explore the deep connection between circadian rhythm, gut health, mitochondrial function, nervous system regulation and burnout recovery.

Dave shares his powerful personal story of physical and emotional collapse following years of intense stress, substance use, disrupted sleep patterns and toxic environmental exposure while working as a first responder. After hitting rock bottom with panic attacks, gut dysfunction and chronic fatigue, Dave turned to holistic health and eventually rebuilt his health through circadian realignment, nervous system regulation, targeted gut support and mindset rewiring.

Together, Lucy and Dave unpack the foundations of true healing, why guessing with supplements can backfire, how nature is the most powerful free medicine we have, and why mindset and identity change are essential for lasting recovery.

• How chronic stress, shift work and environmental toxicity can dismantle gut and nervous system health
• Why circadian rhythm is the master regulator of hormones, sleep, energy and recovery
• How light exposure, temperature, meal timing and grounding shape the body clock
• The relationship between melatonin, mitochondria and cellular repair
• Why gut healing should always be personalised through testing and blood work
• How mitochondrial dysfunction shows up as fatigue, inflammation and chronic illness
• The role of mindset, limiting beliefs and identity in physical healing
• How emotional dysregulation and physical fatigue are deeply interconnected
• Why community is essential for long term healing
• The dangers of overusing stimulants and random supplements
• What excites Dave about the future of health and the global shift towards self healing
• The first practical step anyone can take when feeling burnt out

Connect With Dave

To connect with Dave and find out more about his programme, follow him here:
https://www.instagram.com/itsdaverobinson/

In this conversation, Professor Ed Bullmore discusses the intricate relationship between inflammation and mental health, particularly depression. He explains how inflammation can manifest in both physical and psychological symptoms, emphasizing the importance of understanding low-grade inflammation and its impact on mental well-being. The discussion also covers the significance of blood tests in identifying inflammation, the need for holistic treatment approaches, and the potential of alternative therapies. Professor Bullmore highlights the role of temperature extremes, the effects of menopause on mental health, and the biological differences in inflammation responses between genders. He concludes with insights into current research and future directions in the field of mental health.

• Depression can be linked to inflammation in the body and brain.
• Low-grade inflammation can affect mental health even without obvious disorders.
• Blood tests like CRP can indicate inflammation levels.
• Holistic approaches to treatment are necessary for better mental health outcomes.
• Alternative therapies like diet and exercise are gaining scientific credibility.
• Temperature extremes may have health benefits worth exploring.
• Menopause can increase the risk of mental health issues due to hormonal changes.
• There are biological differences in how men and women experience inflammation.
• Chronic stress can lead to immune dysregulation and affect mental health.
• Current research is focusing on the immune system's role in mental health.

Author of The Inflamed Mind.

In this powerful and deeply validating episode, I sit down with Dr. Mariza Snyder, bestselling author, hormone expert and leading voice in women’s midlife health, to unpack the reality of perimenopause and what every woman deserves to know about her hormones. Dr. Mariza shares how her work was inspired by watching her mother struggle through perimenopause with little support or guidance and how that experience ignited her mission to change the way women are educated and cared for during midlife. She explains why so many women begin experiencing symptoms in their late thirties and early forties and why these signs are so often overlooked, misdiagnosed or dismissed. She shares how to recognize early symptoms, why blood testing and biomarkers matter, and how personalized hormone support including hormone replacement therapy can be life changing when introduced at the right time. Dr. Mariza also speaks powerfully about the importance of women advocating for their own health and not accepting minimizing answers when they know something feels off. This conversation goes far beyond hormones. It is about reclaiming power in midlife, building supportive communities, and reframing this stage of life not as decline but as an opportunity for clarity, strength and confidence.

• Why perimenopause often begins earlier than most women expect
• The most common symptoms that are frequently dismissed
• Why blood testing and biomarkers are essential for proper hormone care
• When hormone replacement therapy can be most beneficial
• How to advocate for yourself inside the medical system
• The powerful role of community during midlife transitions
• Why reframing aging is key to empowerment
• How movement and lifestyle changes directly impact hormonal health

• Dr. Mariza’s passion for women’s health began with her mother’s perimenopause journey
• Many women experience the first signs of perimenopause in their late thirties and early forties
• Recognizing symptoms early leads to better long term health outcomes
• Blood testing is essential for understanding what is truly happening hormonally
• Hormone replacement therapy can be incredibly supportive when started at the appropriate time
• Women must learn to advocate for their health inside a system that often minimizes their symptoms
• Community and shared experience make midlife transitions easier and less isolating
• Empowerment and self care are essential during this phase of life
• Movement and lifestyle shifts play a huge role in hormonal balance and overall wellbeing
• Every woman deserves comprehensive informed and compassionate care throughout her health journey

This episode is for women who feel off but cannot quite explain why, for those questioning whether their symptoms are stress burnout or hormones, for anyone curious about perimenopause and what is coming next, and for women ready to step into midlife with education power and confidence.

Find Dr. Mariza at:

https://drmariza.com/