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/

This week on the Sweaty AF Podcast, I’m joined by the brilliant Dr. Lisa Koche, triple board-certified physician, functional medicine expert, and founder of Spectra Wellness.

Dr. Lisa is known for her deeply integrative, root-cause approach to healing, blending conventional medicine, functional diagnostics, nervous system regulation, and emotional health to help people truly heal from the inside out.

In this conversation, we explore how unresolved emotional patterns can silently cap our ability to heal, receive, and thrive. Lisa shares a powerful metaphor she uses with patients to illustrate how fear, unworthiness, and stored emotional stress can block the flow of energy, health, and possibility in our lives.

We dive into why emotional healing is not separate from physical healing, but often the key that unlocks real transformation. From burnout and chronic fatigue to feeling stuck in life, this episode offers a new lens on what it really means to heal at the deepest level.

• Emotional blocks can limit our ability to heal and receive

• Fear and unworthiness often sit beneath physical symptoms

• Removing emotional barriers allows energy and vitality to return

• Healing must address both the body and the nervous system

• Personal growth is a core component of long-term wellness

• True vitality requires emotional safety, not just protocols

• Expansion happens when we allow ourselves to receive

You can learn more about Dr. Lisa Koche and her work at:
www.drlisakoche.com

In this episode of the Sweaty AF podcast, Dr. Siobhan Mitchell discusses the critical role of mitochondria in aging, health, and cognitive function. She explains how MitoQ, a supplement designed to target mitochondria, can help improve energy levels and potentially reverse some effects of aging. The conversation also covers the importance of NAD+ in cellular function, the impact of estrogen on women's health, and the future of mitochondrial research, particularly in relation to cognitive decline and mood disorders.

• Mitochondria are crucial for energy production and aging.
• Caloric restriction is the most effective method for longevity.
• Oxidative stress from ATP production can damage cells.
• Mitochondria play a role in various diseases of aging.
• MitoQ is designed to target and protect mitochondria.
• NAD+ levels decline with age, affecting energy and cognition.
• Estrogen influences mitochondrial function in women.
• PQQ can improve cognitive function and sleep quality.
• Stress and cortisol can negatively impact mitochondrial health.
• MitoQ shows promise in treating cognitive decline and mood disorders.

For more info or to purchase go to:

https://www.mitoq.com/

For an extra 10% off use code SWEATYAF

In this episode of the Sweaty Air podcast, Dr. Brody Miller shares his transformative journey from experiencing a life-altering brain injury to becoming a leading expert in brain optimization and neuroplasticity. He discusses the techniques he used to rewire his brain, including meditation and the Rebound Method, which encompasses physical, emotional, and spiritual recovery. The conversation delves into the importance of nutrition, exercise, and emotional regulation for brain health, as well as emerging science in brain regeneration. Dr. Brody emphasizes the significance of consistency and small changes in achieving optimal brain function and longevity.takeaways

• Dr. Brody's journey began with a severe brain injury.
• Neuroplasticity allows the brain to rewire itself.
• Meditation can physically change the structure of the brain.
• The Rebound Method includes physical, emotional, and spiritual recovery.
• Nutrition plays a crucial role in brain health.
• Movement and exercise are essential for cognitive performance.
• Emotional regulation is a vital skill in today's world.
• Breath work can enhance stress tolerance and emotional regulation.
• Engaging in practical brain exercises can improve cognitive function.
• Emerging science shows promise in brain regeneration techniques.

Find Dr. Brody here:

https://drbrodymiller.com/

https://www.instagram.com/drbrodymiller/

In this episode of Sweaty AF, Lucy sits down with Naturopathic Doctor Dr. Barb Woegerer to unpack why magnesium is one of the most important, and most ignored, minerals for modern health. Magnesium supports sleep, stress resilience, mood, energy, hormones, digestion, heart rhythm, and brain function, yet most people are deficient due to soil depletion, processed diets, stress, medications, caffeine, alcohol, and insulin resistance. Dr. Barb explains the most useful forms: bisglycinate/glycinate for sleep and calming the nervous system, citrate for digestion and migraines, malate for low energy and muscle pain, L-threonate for memory and mood, and orotate for heart health. She also highlights why vitamin D won’t activate properly without magnesium, why serum blood tests do not accurately show magnesium status, and why women in perimenopause often need more. While foods like leafy greens, nuts, seeds, beans, and dark chocolate help, diet alone often isn’t enough to replenish stores.

Quick takeaways:

• Glycinate = sleep, calm, nervous system support

• Citrate = constipation, reflux, migraines

• Threonate = brain, mood, focus

• Malate = energy + muscle pain

• Most people are deficient

• Serum magnesium tests are unreliable

• Supplement after heavy sweating or sauna

  
  

  Find Dr. Barb here:

  https://www.barbwoegerer.com/

  https://www.instagram.com/drbarbwoegerer/

In this episode of the Sweaty AF podcast, Dane Johnson shares his transformative journey from suffering with Crohn's disease to developing the SHIELD protocol, a holistic approach to gut health. He emphasizes the importance of mindset, nutrition, and personalized healing strategies, while also discussing the role of supplements, food quality, and various therapies in the healing process. Dane encourages listeners to take control of their health and find joy in their healing journey.

• Dane's personal experience with Crohn's disease led him to develop the SHIELD protocol.
• Mindset plays a crucial role in healing; one must be happy to get healthy.
• Customizing your healing journey is essential; what works for one may not work for another.
• Food quality and preparation are more important than labeling foods as good or bad.
• Supplements should be taken with understanding; know what they do and why you're taking them.
• Therapies like infrared sauna and cold therapy can aid in healing but should be approached with caution.
• Lymphatic health is vital for detoxification and overall wellness.
• Daily habits like drinking hot water with electrolytes can improve gut health.
• Consistency in health practices is more valuable than striving for perfection.
• Healing is a journey that requires patience, exploration, and self-empowerment.




Find Dane here:




https://www.instagram.com/danejohnson1/?hl=en

https://www.instagram.com/crohnscolitis_lifestyle/?hl=en

In this episode of the Sweaty AF podcast, Dr. Sophie Bostock, renowned sleep scientist, shares her journey into sleep research and the importance of sleep for overall health. She discusses the differences between sleep quality and quantity, the various stages of sleep, and how hormonal changes and circadian rhythms affect sleep patterns. Dr. Sophie provides practical tips for improving sleep, including the role of light, exercise, and nutrition, as well as the impact of alcohol and stress on sleep quality. The conversation emphasizes the significance of cognitive behavioral therapy for insomnia and the need for better sleep hygiene.

• Sleep is a shield against stress, helping us bounce back faster.
• Both sleep quality and quantity are crucial for health.
• Hormonal fluctuations, especially during perimenopause, can disrupt sleep.
• Circadian rhythms are wired into every cell of our body.
• Light exposure is essential for regulating our sleep-wake cycles.
• Exercise can enhance sleep quality, especially when timed correctly.
• Alcohol can fragment sleep and suppress REM sleep.
• Cognitive Behavioral Therapy is the most effective treatment for insomnia.
• Sleep hygiene practices are vital for improving sleep quality.
• Managing stress is key to achieving better sleep.




Find Sophie at:

https://www.thesleepscientist.com/

https://www.instagram.com/drsophiebostock

In this conversation, Lucy and Pauline discuss the critical aspects of functional nutrition, particularly for women in midlife. They explore the importance of understanding hormonal changes, managing blood sugar levels, and addressing insulin resistance. Pauline emphasizes the role of lifestyle changes, including sleep, stress management, and nutrition, in achieving hormonal balance. They also touch on the impact of inflammation, thyroid health, and the significance of supplements. The discussion concludes with insights on mindset shifts for longevity and practical advice for women to embrace their health journey.

• Women in midlife require a new approach to nutrition.
• Hormonal changes significantly impact women's health.
• Blood sugar management is crucial for metabolic health.
• Insulin resistance can worsen perimenopausal symptoms.
• Stress and cortisol levels affect weight management.
• Thyroid health is essential for overall well-being.
• Inflammation can disrupt hormonal balance.
• Supplements like creatine can support energy levels.
• Sleep quality is linked to inflammation and health.
• Mindset shifts are vital for embracing health in midlife.




Find Pauline at:




https://www.instagram.com/paulinejcox