The Practice of Health

“Vipassana, which means to see things as they really are, is one of India's most ancient meditation techniques. You will start to penetrate the deepest levels of the unconscious mind, and learn how to eradicate the complexes lying there.”

Three reasons why you should listen to this episode: 1. Learn how meditation can help you to stop being a slave to your mind. 2. Today’s guest is Astrid Myhre, and you will really want to hear her experiences of meditation. She has been practising Vipassana meditation for 12 years. In total she has sat over 8, 10 day Vipassana meditation retreats, and she has volunteered for 6 Vipassana retreats as well. 3. Listen right the way to the end, because I will share some recommendations for how to start a mediation practice, or how to grow your practice, if you are already meditating.

Contact Astrid on instagram.com/a.cooking_astridmyhre

UK Vipassana meditation retreats: https://www.dhamma.org/en/schedules/schuk

Headspace 10 day free meditation challenge: www.headspace.com/headspace-meditation-app

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.

In this solo episode I explore the main lessons that I have learnt from my IIN Health Coach qualification, and how you can apply them into your own life. From what foods to eat, how to deconstruct your cravings, to why you need to have a personalised approach to nutrition.

Connect with me on instagram.com/charlietunmore

Connect with me on email: [email protected]

How cooking can change your life - Michael Pollan: https://www.youtube.com/watch?v=TX7kwfE3cJQ

UK seasonal food: https://www.instagram.com/p/CVXz6FRjM1k/

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

The more I have been talking with friends, and other health coaches, the more I realise how little I know, but at the same time, how I wish we all knew more about the menstrual cycle and Polycystic Ovary Syndrome (PCOS), and I want to bring awareness, especially amongst the male listeners of this podcast - which definitely includes me. I’ve been learning and educating myself through my health coach qualification. It has been really eye opening and I will continue to learn, ask questions, and listen to women who have a great deal of wisdom and experience.

This week on the Institute for Integrative Nutrition program I learnt about the key components of PCOS, and how nutrition and lifestyle choices can affect a woman's menstrual cycle.

Emily is a fully-certified Hormone Health Coach helping women all over the world, reclaim their Divine Feminine nature and achieve their wellness goals by ditching “diet” culture and opting into holistic lifestyle changes. The essence of Emily’s work is to facilitate self-growth by helping you identify your core mind, body and spirit challenges, so that you can overcome them with confidence. Only then, will you be able to fully embrace who you are, shift your lifestyle habits and begin the healing journey towards a happier, healthier life.

Find Emily on Instagram.com/em_ilynicole

Learn more about Emily's work here - www.thecysterdiaries.com

To break your phone addiction, turn your phone grey - https://www.youtube.com/watch?v=o41gmz1J4Og

Organic animal products - www.daylesford.com

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.

“Our brain talks to our gut, and our gut talks to our brain, there is a two way communication. Meaning that our thoughts can influence our gut bacteria that reside in there causing low grade inflammation, and gastrointestinal distress.” Layla Gordon.

This week on the Institute for Integrative Nutrition program I learnt about the link between brain health, gut health and the foods that we eat.

Layla’s passion for health and wellbeing grew when her husband and daughter both faced health challenges, and she made it her personal goal to help them to feel better. A predisposition to the symptoms of IBS, SIBO, candida, leaky gut, sleep issues, anxiety, stress, hormonal imbalances and cravings led Layla to find Patrick Holford’s books and subsequently to begin studying at the ‘Institute for Optimum Nutrition’. As a Registered Nutritional Therapist Layla can help you to achieve your goal, whether that be to reduce bloating, acid reflux, lose weight, improve skin, decrease brain fog, rebalance hormones or increase energy - which should in turn all help to increase your productivity and general enjoyment in life so that you can ‘optimise your health, to optimise your life’.

Find out more about Layla and her work on instagram.com/laylagordonnutrition

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.

“Creating a morning routine can help anyone .. waking up a little bit earlier in the morning, it doesn’t have to be 06:00 obviously it depends on what commute you’ve got but just having some time for yourself and moving in the morning before you go off and start your day is so important, and can change the trajectory of your day.”

Beth Carr aka Flourish with Fig is back for a special long form episode of The Practice of Health! Definitely have a listen to her experiences on food cravings on episode 15 of the podcast. Fig is a Holistic Health Coach and life enthusiast! Like me, she is in her final few months of study at the Institute for Integrative Nutrition, and since we can begin coaching 6 months in, has now started working with clients to support and encourage sustainable changes towards a happier and healthier life.

Her mission is to educate, motivate and inspire people to live fuller and better on a daily basis by helping uncover what nourishes and energises you bio-individually. Fig believes health is a personal, ever-changing journey to be enjoyed, not a destination to be reached, and wants to empower you to have fun exploring your own fascinating body and mind as we evolve. Fig has been on a health journey of her own and I’m excited to have her share her own experiences in this podcast. We dive deep into cold water swimming, building positive habits in the morning, the contraceptive pill, and how Beth found her calling to become a health coach.

Find Fig on instagram.com/flourishwithfig

Contact with Fig on email: [email protected]

If you are in the Tynemouth area definitely check out Smoosh for some plant based tasty treats: instagram.com/smooshtreats

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.

“The prevalence of environmental toxins, heavy metals, plastics, in the air that we breathe, the food that we eat, and the products we put on our skin has grown exponentially in the last 100 years.” Poppy Alvares.

This week on the Institute for Integrative Nutrition program I learnt about potentially harmful environmental toxins that are in household, beauty, and food products, and how they can affect our health.

This episode we have the lovely Poppy on the show. Poppy is a wellness alchemist, specialising in herbal medicine and naturopathy to help herself and others transform illness into wellness. She currently makes her own herbal remedies and botanical skincare, and will be offering 1:1 consultations from Autumn this year.

You can connect with Poppy on instagram.com/poppy.byNature

Shop poppy.byNature apothecary - https://www.etsy.com/shop/poppybyNature

Connect with me on instagram.com/charlietunmore

If you want to find out how I can help you to achieve your health goals, you can contact me at [email protected].

Mark Hyman, environmental toxins are making you fat, sick, and inflamed video - https://drhyman.com/blog/2021/04/12/dp-minisode31/

Ben Greenfield, how to detoxify your home article - https://bengreenfieldfitness.com/article/how-to-detox-your-home-2/

Philip Landrigan, children and environental toxins book - https://global.oup.com/academic/product/children-and-environmental-toxins-9780190662639?cc=gb&lang=en&

How to make your own natural cleaning products article - https://www.goodhousekeeping.com/home/cleaning/tips/a24885/make-at-home-cleaners/

Environmental Working Group - https://www.ewg.org/areas-focus/household-consumer-products

Jason Natural Care - https://www.jasonnaturalcare.co.uk/about-us/

Ecover - https://www.ecover.com/our-beliefs/

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

“Ayurveda is like a lens that we can look through to make sense of the world and our place in it. It is a way of understanding the nature and connection of all things ... The principles that were applied 5000 years ago still apply today. Our fundamental needs as humans have not changed in all that time.” Lolo Lam.

This week on the Institute for Integrative Nutrition program I explored Ayurveda and its concept of doshas and recognised the dietary, lifestyle, and environmental factors that can help promote balance.

I am very grateful to have my friend Lolo Lam on this episode of The Practice of Health. Lolo is an Ayurvedic therapist and yoga teacher. Her students are encouraged to explore the practice, learning about their individual anatomy, the power of their breath and the nature of their mind. You can follow Lolo on instagram.com/pranapunk, message her on the platform for details of her current yoga classes.

Ayurveda Pura - https://www.ayurvedapura.com

Take the Ayurveda dosha test - https://chopra.com/dosha-quiz

Copper tongue cleaner - https://medigrade.store/collections/oral-care/products/tongue-scraper

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.

The aim of this episode is to support people who are thinking of eating more plant based, or who are already plant based, and want to make sure they are doing all that they can to live in a healthy way. I also dive deep into my take on the recent Seaspiracy Netflix documentary.

I am super excited to have my very good friend Alex Manousos on this episode to talk about plant based living. I have had a lot of good experiences with Alex, he has a great outlook on life, lots of energy, and is super inspirational to be around. Alex and I met while training jiu jitsu, and he is also a purple belt, and a very good one. I have been on Alex’s podcast three times, and he is one of the main reasons why I created my podcast. Alex is the owner of Plant Power Meals, a plant based meal service located in the reception of Diesel Gym London. I’ve had some of the meals, snacks, and juices that Alex offers and they are nutritious and super tasty.

The Alex Manousos podcast is on all of your usual podcast platforms, and at instagram.com/alexmanousospodcast.

Plant power meals is at instagram.com/plantpowermeals, and you can connect with Alex at instagram.com/alexmanousospt.

Michael Pollan - Food Rules: An Eater’s Manual Guide - https://michaelpollan.com/books/food-rules/

Precision Nutrition - what to eat on a plant based diet - https://www.precisionnutrition.com/vegetarian-food-list-infographic?utm_source=marketingcloud&utm_medium=email&utm_campaign=042221-L1ALL-WhatshouldIeat-Broadcast

Fish4Ever - Seaspiracy documentary review - https://livefrankly.co.uk/food-drink/netflix-seaspiracy-documentary-review-and-the-alternative-ending-worth-exploring/

Vegetology supplements - https://www.vegetology.com

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.

Are you eating enough protein, and where are you getting your protein sources from?

Jess Harman is a strength and conditioning coach, working with those who want to improve performance in sport and discover that they are strong and capable of more than they think!

On this episode, Jess shares her experiences of coaching clients on the benefits of a high protein diet.

This week on the Institute for Integrative Nutrition program I learnt about the main principles of protein-based dietary approaches, including the Paleo diet and Primal Blueprint.

Connect with Jess on her website: jayjustaboutyou.com and on her instagram.com/jay_just_about_you

Mark Sisson, Primal Blueprint - https://www.primalblueprint.com

Dr. Mark Hyman, Pegan Diet - https://drhyman.com/blog/2014/11/07/pegan-paleo-vegan/

RP Diet Coach app - https://www.rpdiet.app

Connect with me on instagram.com/charlietunmore and on email: [email protected]

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

"Bulimia is a hidden disease, you can't let anyone else see it because it is covered in shame. It takes a lot of self awareness and courage to admit and address it." - I am very thankful for my friend, who wants to remain anonymous, for sharing her 15 year journey with bulimia, and how she overcame it.

This week on the Institute for Integrative Nutrition program I learnt about eating disorders, and how to distinguish between healthy eating and an overly restrictive diet.

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.