The Practice of Health

The Real Food Campaign’s mission is “to work collaboratively across all parts of the health, food and farming sectors to: inform and empower citizens, communities and health providers to recognise that Food is Medicine, and to equip them to make Real Food choices for better health. Campaign to restore conscious, regenerative farming and growing practices that sustain health for people and planet. Promote the restoration and development of local infrastructures that encourage collaborative and thriving food communities.”

Today’s podcast guest is Emma Chase, a Registered Nutritional Therapist. She uses an evidence-based, functional medicine approach to healthcare. She specialises in women’s health, and works with busy and exhausted mums who want to feel like themselves again and prioritise their health. Whether you are struggling with anxiety, brain fog, skin issues, or you need a nap more than your children(!), she supports women to make considered food and lifestyle choices that prioritise their health - without spending hours in the kitchen, or going on yet another restrictive diet. She uses her expertise, experience and empathy to create bespoke nutrition and lifestyle plans that work for her clients, and their busy lives.

She is also the campaign manager of the British Holistic Medical Association's Real Food Campaign UK. Emma uses her expertise to discuss what a true sustainable diet looks like for her clients and their families. Emma is mum to two active and inquisitive young boys, and she enjoys dancing and foraging.

Emma’s nutrition clinic website: consideredhealth.co.uk

Here is the link for a special offer for listeners of the podcast, a 30 minute free mini nutrition consultation to explore what sustainable nutrition would look like for you: mailchi.mp/4fefffdd2c67/sustainablenutrition

Real Food Campaign website: realfoodcampaign.org.uk - sign up to the newsletter

Real Food Campaign Instagram: @realfoodcampaignuk

Rob Gould, Cotswold forager: cotswoldforager.co.uk

Connect with me on instagram: @charlietunmore

Connect with me on email: [email protected]

Weight cutting happens in a lot of competition sports, Jiu Jitsu being one of them, and for anyone who doesn’t know Jiu Jitsu is a martial art and combat sport based on ground fighting and submission holds. It is something that I love and have been training for the last 6 years.

In this episode the three of us talk about: why and when should you weight cut for a competition, personal experiences of weight cutting, how to do it in a healthy way, and nutrition and other health practices to fuel yourself when training Jiu Jitsu, and for longevity. Even if you don’t train Jiu Jitsu this episode will be useful for you to understand what you can do to have the energy you need to exercise, or change your body composition.

Asher Mirsadegh is a purple belt Jiu Jitsu athlete training out of Diesel Gym and 10th Planet London, and he is one of the coaches at the gym.

Rinchen Griffiths-Golha is a Mixed Martial Arts fighter training out of Diesel Gym, and he is also one of the coaches at the gym.

I am very honored to say that Plant Power is sponsoring today’s episode! Plant Power is a plant based meal service located in the reception of Diesel Gym London. Healthy meals, snacks and juices are available daily. My personal favorite is the power bar! And it is run by my very good friend Alex Manousos.

Asher Mirsadeghi’s Instagram: @ashermirsa

Rinchen Griffiths-Golha’s Instagram: @rinchen.griffithsgolha

Plant Power Meals: @plantpowermeals

Diesel MMA Gym: dieselgym.co.uk

10th Planet London: 10thplanetjjlondon.com

Connect with me on Instagram: @charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Having a good night's sleep is one of the most important things you can do for your health. I’ve had a lot of sleep issues in the past, and I'm always looking for ways to have better quality sleep. So when I came across mouth taping for sleep I was very curious, and I have been trying it out for the past 2 months. But I wanted to hear from Tiffany Stuart about her experience with sleep tape, nose vs mouth breathing, and other tools and tips to improve sleep quality. If you personally have challenges with sleep or know someone close to you who does this episode is for you.

Tiffany Stuart is a Certified Health Coach, Content Creator, and Owner of the multi-media lifestyle wellness brand @wellwithtiffany. She is also Head Content Director of the wellness blog “It’s Me, Lady G” and Host of the “What In The Wellness With Tiffany” podcast. Her mission is to help make wellness more accessible, practical, and fun.

Tiffany Stuart’s website: wellwithtiffany.com

Tiffany Stuart’s blog: ItsMeLadyG.com

Tiffany Stuart’s instagram: @wellwithtiffany

Tiffany Stuart’s podcast: anchor.fm/wellnesswithtiffany

Connect with me on instagram: @charlietunmore

Connect with me on email: [email protected]

Micropore surgical hypoallergenic tape: chemistdirect.co.uk/3m-micropore-surgical-tape/prd-q4p

SomniFix: somnifix.com/products

Oxygen Advantage Myotape: oxygenadvantage.com/myotape

Azazar mouth tape: desertcart.co.uk/products/301712296-azazar-mouth-tape-for-sleeping-120-pcs-advanced-gentle-sleep-strips-better-nose-breathing-less-mouth-breathing-improved-nighttime-sleeping?

Precision Nutrition - the power of sleep: https://www.precisionnutrition.com/power-of-sleep-infographic

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

What is sound healing / sound experience? How can it shift your body, mind and spirit? What small practices can you do in your own life to experience more sound, and what actually happens in a gong bath workshop? With my guest, Junior Valentine, we go deep into all these subjects and more!

Junior is a proud South London native born and bred with a background in performing. From a young age he had a keen desire wanting to perform  and after honing his craft of theatre school he was thrusted on the stage and developed a deep love ever since for the arts and the discipline that it carries.

Junior’s yoga journey began a long long time ago where he combined his performing with the yoga practice but he wasn’t fully ready to accept the practice in all its glory, it wasn’t till a few years later that he would fully embrace his yogic path and truly fall deep love for the practice and the healing arts Junior began to notice the benefits of the mind body and soul union through many healing modalities such yoga, meditation, sound healing, qi gong, reiki, tarot, shamanism, Wiccan practices and so much more, these healing arts began to reawaken the unspoken connection that he shares with the universe and has now led him down a path which continues to guides his practice to this very day.

Junior Valentine’s website: www.juniorvalentine.co.uk

Junior Valentine’s instagram: @juniorvalentine_

Connect with me on instagram: @charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Find out what fascia is, how to have healthy fascia, and learn ways to effectively care for your body through self massage. Also, discover various recovery practices that you can test out to enhance your quality of movement. Ana Maria is a clinical massage therapist and yoga teacher. She specialises in the treatment and management of chronic pain conditions and supports people who are attending therapy through yoga based emotional regulation and embodiment practices. She loves sharing knowledge and inspiring curiosity around body, mind spirit practices as a way to support people on their journey towards healing and wholeness. She is also the host of the A way to Live Well podcast where she interviews wellbeing experts and finds out what it means to them to live well.

Ana Maria Conneely’s website: www.awaytolivewell.com

Ana Maria Conneely’s podcast, A Way to Live Well: open.spotify.com/show/5krJWw8kvU4QmToC9EJduB

Ana Maria Conneely’s instagram: @awaytolivewell

Ana Maria Conneely’s recommended resources: Gil Hedley (anatomist and educator) / Joanne Avison (yoga teacher, author, and fascia expert) / Dr. Janet Travell (myofascial release and trigger point pain patterns) / Dr. Ida Rolfe (creator of rolfing, a pioneer in fascia research).

Coping with injuries, Precision Nutrition: https://www.precisionnutrition.com/coping-with-injuries

Mobility videos, The Ready State: https://www.youtube.com/c/TheReadyState

Connect with me on instagram.com/charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Discover how I can help you achieve your health goals on my three month health coach program. Learn about various daily health practices that you can start experimenting with. Find out from clients that I have worked with what a Health Coach can do for you.

Precision Nutrition - hand size portion guide: https://www.precisionnutrition.com/wp-content/uploads/2019/09/Hand-portion-guide-FF.pdf

Precision Nutrition - what should I eat: https://www.precisionnutrition.com/what-should-i-eat-infographic

Precision Nutrition - what should I drink: https://www.precisionnutrition.com/what-should-i-drink-infographic

Connect with me on instagram.com/charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

My dad, Martin Tunmore, who was an Osteopath for 35 years before he retired, gives his perspective on the optimal workplace design. Understand the importance of ergonomics, and why it played a part in the Chernobyl and Three Mile nuclear accidents. Discover how you can bring more play into your daily movements, and live more on the ground.

Ergonomics expert explains how to set up your desk - youtube.com/watch?v=F8_ME4VwTiw

Kelly Starrett - thereadystate.com

Ikea moveable sit / standing desk - ikea.com/gb/en/p/trotten-desk-sit-stand-white-anthracite-s39429581

Tony Riddle, rewild your body - outdoorjournal.com/featured/athletes-and-explorers/rewild-tony-riddle-transforming-your-body

Squatty potty - squattypotty.com/pages/pooping-101

Connect with me on instagram.com/charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

I don’t know about you, but I personally don’t have enough time to cook a new meal from scratch every single time that I eat. Maybe you do, if so more power to you - but I feel that for the majority of the listeners, you are going to be in the same situation as me. Coming home hungry after work, or after exercising, and not having anything nutritious to eat, and so you raid the cupboard and turn to heavily processed foods that do not nourish you, and don’t make you feel great, and so you may not have a good night's sleep. One solution to this is meal prepping / batch cooking. There are many options out there that can improve your health, but let's all start with - cook once, eat twice.

Three reasons why you should listen to this solo episode: 1. Find out why meal prep can improve your health. 2. Learn the best ways to start meal prepping. 3. Understand the main principles of meal prep so you can figure out the best plan that works with your lifestyle.

Lisa Bryan, Downshiftology meal prep video - https://www.youtube.com/watch?v=vmdITEguAnE

Jamie Oliver, Food Tube - www.youtube.com/channel/UCpSgg_ECBj25s9moCDfSTsA

Rob Wolf, food matrix - https://robbwolf.com/wp-content/uploads/2017/03/Robb-Wolf-Food-Matrix.pdf

Dr. Mark Hyman, get these toxins out of my house - https://drhyman.com/blog/2016/07/25/get-these-toxins-out-of-your-house/

Lock & Lock glass food containers - https://seasoncookshop.co.uk/products/lock-lock-rectangular-glass-london-uk?variant=31748412702775&dfw_tracker=83567-31748412670007&gclid=CjwKCAiAxJSPBhAoEiwAeO_fPwLu85NG6b0qlMVFsGf17fNRxFg24L2IERidHGn6xt_4T8NwTtPYvxoCs5kQAvD_BwE

Fridge and freezer temperature thermometer - https://www.hartsofstur.com/taylor-pro-stainless-steel-freezer-fridge-temperature-thermometer-typthfridge.html

Connect with me on instagram.com/charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

"Somatic integration for me is all to do with the body. It's about using what we can feel on the inside to integrate and find wholeness within ourselves, and accept and love everything that comes up." Georgie Arabella. 

Three reasons why you should listen to this episode: 1. Georgie, my guest today, will take you through a guided practice for how to move your awareness more inwards and connect with yourself. 2. Learn how to develop a deeper relationship with the people around you. 3. What are the five top regrets of the dying, and what can you do to live a more conscious life?

Georgie is a Somatic Sexologist and BodyTalk Practitioner. She creates spaces for people to practice deeper awareness and to explore transformation through creativity, play and eros. Through her workshops, one-on-one packages, speaking and writing she aims to re-enchant humans with the beauty and magic of life. She has her own podcast, Paving the Ways, which are inspiring talks about doing things YOUR way. She is currently based in London.

Georgie’s website: www.georgiearabella.com

Paving the Ways podcast: open.spotify.com/show/2N17nLW0bAbRE45qb9GhHc

Georgie’s social media: instagram.com/georgie_arabella

Bronnie Ware, Top Five Regrets of the Dying TED talk: www.youtube.com/watch?v=tAcQfn96yFk

Connect with me on instagram.com/charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Three reasons why you should listen to this solo episode: 1. Learn how to create positive habits that you will continue to do long term, rather than just for a week or two. 2. What are the top three habits that you can do to give you more energy in the morning? 3. The most important question that I ask myself every morning that has massively helped me to grow.

Past year review, Tim Ferriss: https://tim.blog/2021/12/27/past-year-review

Tiny Habits, B J Fogg: https://www.bjfogg.com

Own the Day, Aubrey Marcus: https://www.aubreymarcus.com/pages/own-the-day

How to turn on night shift on your iPhone: https://support.apple.com/en-gb/HT207570

How to turn on night shift on your Apple computer: https://support.apple.com/en-gb/HT207513

Carex light therapy lamp: https://uk.ninelife.com/products/carex-daylight-classic-plus-bright-light-therapy-lamp-10000-lux-sun-lamp-mood-light

Lumie sunrise alarm: https://www.lumie.com/products/sunrise-alarm

Connect with me on instagram.com/charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.