Unfiltered Extra

Scroll through social media for any length of time and it’s impossible not to notice the intense tribalism around all things nutrition.

The followers of different dietary approaches, be it vegan, keto or carnivore to name some of the most vocal and animated tribes, are engaged in relentless promotion of their chosen nutritional path and constant criticism of anything or anyone that deviates even slightly from it. Open dialogue is absent. Polarisation is rife.

James Brown, co-founder and nutrigenomics director of DNA testing company and personalised health, fitness and wellness information provider Mudho, who has been immersed in the nutrition industry for more than two decades, explains why we’re seeing a dramatic rise in anger around both diet and lifestyle choices, and why an escalation in these conflicts will continue to hurt the health and wellbeing of those involved, and damage on-going efforts to provide clear and actionable healthy-eating advice to a confused and desperate general population.

Brown also reveals how genetic variations in an individual can affect nutrient absorption, stressing the importance of nutrigenetic testing to tailor individual dietary needs. This, he explains, can account for why some people thrive on extreme or very restrictive nutritional approaches, such as the Carnivore diet, which has a very vocal and passionate following with advocates claiming it has cured many health problems traditional medical interventions failed to address, while other people with a different genetic make-up or gut microbiome may suffer ill-health directly following this diet.

Discussing technological advancements and their potential impact on the health and wellbeing conversation, Brown backs the transformative potential of AI in personal health management, and predicts a future where AI coaches provide real-time health recommendations based on comprehensive data analysis. Brown also stresses the need for accurate, bioavailable supplements and criticises the current supplement market for its inconsistent health claims and poor product ingredients.

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The fitness industry loves to declare one method as "the best" way to achieve specific goals. Spend any time on social media, and you'll quickly encounter phrases like "this is the best way to lose fat" or "this is the only way to build muscle." For years, we've been told that it's nearly impossible to train for multiple fitness goals at once. The most common myth? "You can't build bigger muscles and train to run faster simultaneously." This kind of thinking forces people into a single choice - or worse, leads them to do nothing at all.

But the truth, like many things in life, isn't so black and white. Just ask renowned exercise physiologist Dr Alyssa Olenick, who isn’t your typical white-coated lab rat but a serious athletic performance powerhouse competing as both an ultra-marathon runner and an accomplished powerlifter.

In our Unfiltered conversation, Dr Olenick shatters these long-standing training myths with science-backed advice, showing you how to build muscle size, strength and power whilst also improving your cardiovascular health, function and performance at the same time. Whether you’re looking to get stronger, run or ride faster, or just improve your overall health and wellbeing, she has cracked the code to fast-track your results.

Dr Olenick also delves into the most important training protocols for women of all ages, including those navigating peri-menopause and post-menopause. She explains why weightlifting should feature in all women’s workout plans for the crucial role of strength and resistance training plays in maintaining lean muscle mass, managing weight, improving metabolic health, supporting bone density and more. Her advice isn’t just about working out and how to train smarter; it’s about building a sustainable, healthy lifestyle that empowers you at any stage of life - for the rest of your life.

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Childhood trauma can take a lifetime to overcome but understanding and accepting even just some small part of it can be converted into a superpower of drive and determination to never let a single second slip by without wringing every last drop of opportunity from it.

That’s the message Georgie Spurling, founder and CEO of wellness company ARVRA, wants to share.

Born with an extremely rare heart condition, Georgie spent the majority of her childhood in and out of hospital. At just four years old she was told by doctors that her heart would never recover and warned her off all the fun physical activities kids crave. She was even told she’d never be able to exercise, even once she was fully grown.

So Georgie was forced to sit on the sidelines, wrapped in cotton wool, watching her friends and family run, play and jump with the profound sense of longing and sadness that can only come when you’re the sole person excluded from something everyone else is enjoying.

But then came the point she refused to sit still any longer. As a tenacious teenager acutely aware of the myriad physical and mental health benefits she was missing out on – and desperate to break the cycle of depression and “very dark moments” she was stuck in – she decided to act.

Against the advice of her team of doctors and other medical specialists, Georgie took up dance and performance – on the one condition she regularly attended Kings College London to monitor the health of her heart.

Defying her doctors and disproving the medical advice given to patients like her at the time, Georgie’s heart became stronger.

Not satisfied with simply helping herself improve her mental health and physical fitness, she turned her laser-like focus towards how she could help others. Switching her love of the stage for a passion of understanding how the human body works, and the strong connection between the body and mind, she qualified as a personal trainer and prioritised working with people suffering from stress, trauma and chronic illnesses.

To expedite their progress she established a low-impact training techniques that clients loved, so she made her methods available to the masses, and ARVRA was born.

In our exclusive Unfiltered conversation, Georgie reveals how she overcame the odds to build a growing health and fitness business, and reveals the tactics and techniques she successfully deployed to come to terms with, accept, and then move on from her trauma.

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Have you ever wondered why you seem to just instinctively prefer one lift over another, or why your bench press seems to improve so much more easily than your deadlift? Or even why some lifts seem to hurt, no matter how much you warm up, while others feel great.

Well, this interview will answer your questions. Lee Boyce, one of the fitness industry's most respected voices, explains how understanding your body’s proportions – things like height and limb length – can revolutionise your training, minimising your pain and maximising your gains.

With a career including almost 20 years of gym floor experience, and as the co-author of the leading text on the subject of anthropometry, Boyce has not only transformed countless lives through his coaching but has also significantly impacted the industry through his prolific writing and educational endeavours.

Boyce's approach to individualised training is a testament to both the depth of his knowledge and his practical experience. In a world dominated by one-size-fits-all solutions and cookie-cutter programmes, Boyce emphasises the importance of tailored training programmes that account for the unique needs and goals of each client. He shares insights into how he assesses clients and designs personalised plans that not only enhance performance but also prevent injuries and promote long-term health.

A significant part of Boyce's unique expertise lies in anthropometry: the study of human body measurements. He co-authored the leading reference book "Strength Training for All Body Types: The Science of Lifting and Levers", which explains how understanding individual body proportions can optimise training. This book has been hailed as a game-changer in the fitness industry, providing a comprehensive guide to tailoring exercises based on one's unique body structure.

From his days as a university-level sprinter and long jumper to becoming a leading member of the fitness industry, Boyce’s story is one of passion, dedication, and an unwavering commitment to excellence. He reflects on how he’s improved his approach with clients over the years, and on how a major injury actually helped him become a better coach.

Outside academia Boyce has been published over 1300 times in leading fitness and lifestyle publications, including for example Men's Health, T-Nation and The Wall Street Journal. He credits this ability to translate complex and often esoteric concepts into digestible and actionable advice as one of the main reasons he’s had such success as a trainer.

Boyce’s role as an educator extends beyond his writing. As a part-time professor at Humber College, he challenges students to think critically and prevents them from making many of the most common mistakes those new to the fitness industry often make. Boyce also addresses what he believes makes a great personal trainer, offering his perspective on the essential qualities and skills that distinguish exceptional trainers from the rest. His insights are invaluable for anyone aspiring to excel in the fitness industry.

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Do you want to be ready to overcome any challenge, anywhere and at any time? Then you need to listen to Josh Bryant, the legendary strength coach and bestselling author of more than 30 books on every aspect of strength, training and optimal performance. Whether you're a seasoned athlete or just starting your fitness journey, Bryant has advice that will change the way you train for the better.

Bryant breaks down the #GasStationReady (and related #WaffleHouseReady) concept in detail – a philosophy that emphasises being ready to handle any challenge life throws your way. Sometimes - in some situations - just having the look is enough to meet the challenge, but this concept goes far beyond simply looking a certain way.

It's about functional strength, endurance and resilience. Imagine being able to lift heavy, run fast, and maintain performance for long periods of time, making you confident in tackling any physical task at a moment's notice, even when you're at the gas station or in a restaurant.

Bryant's approach blends his academic theoretical knowledge with decades of "in the trenches" experience with some of the strongest and most impressive athletes on the planet. His methods have also been forged and tested in many of the toughest, most unforgiving environments like maximum security prisons and the famous Metroflex gym in Texas, home of bodybuilding legends like Ronnie Coleman and Branch Warren.

As an athlete himself - he won the Strongest Man in America competition and became the youngest person to bench press 600lbs (273kg or 6 plates a side) raw - Bryant knows the importance of real-world applicability. What is perhaps even more impressive is his record as a coach: he has guided more than twenty athletes to hit this herculean bench press milestone. His Jailhouse Strong methods are also famously adaptable, and have transformed the lives of countless individuals by helping them achieve functional strength and mental toughness.

But prodigious strength is not enough for Bryant; the ultimate state of physical preparedness requires a significant conditioning element too. One piece of this puzzle can be addressed by rucking, which recently seems to have exploded in popularity. Bryant also – quite literally – wrote the book on rucking years before it became mainstream, and was the key figure in popularising it outside military circles.

At the other end of the intensity spectrum we find sprints, another thing Bryant knows a thing or two about. If you're looking to boost your explosive power and cardiovascular fitness, hill sprints are a game-changer. Learn how to use sprints safely to supercharge your overall athletic performance with his step-by-step guide on how to incorporate them into your training programme.

Whether you're aiming to enhance your athletic performance, build a resilient body, or simply stay fit and healthy, don't miss our exclusive Unfiltered conversation from one of the greatest strength coaches on the planet.

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We are living in a time of revolution. We’ve seen the enormous impact of the AI revolution with Large Language Models (LLMs) like ChatGPT, and also the weight loss revolution with GLP-1 agonists like Semaglutide and related obesity drugs. Next in line is the longevity revolution.

At the forefront of this coming revolution we find Dr Gil Blander, a man who as founder and chief scientific officer of InsideTracker has been working on expediting this revolution since 2009, far before it became mainstream. In this fascinating and insightful interview we hear about cutting edge developments in personalised health like HealthGPT, the profound implications of nascent anti-ageing breakthroughs, and how they’ll fuel the upcoming longevity revolution.

InsideTracker analyses users’ blood biomarkers, DNA, and lifestyle data to create tailored health plans, ultimately leading to the development of revolutionary HealthGPT technology. The benefits of using Inside Tracker are clear: users report significant improvements in key health metrics such as glucose levels, cholesterol, and inflammation markers, translating directly into better physical performance and overall wellbeing.

These insights are only improving as more data is collected; this data (access to large amounts of data is fundamental to the success of machine learning) can then be leveraged to provide the most impactful information to inform the user.

This, combined with incorporating the latest and most reliable information from experts in fields such as biology, nutrition, exercise physiology, and computer science means Inside Tracker represents the tip of the spear in this revolution. Just to give you an idea of the scale involved here, Inside Tracker has already curated over 7000 clinical studies and more than 10 billion (yes, billion) data points – a combination which has so far helped over 100,000 users.

In our exclusive Unfiltered interview Dr Blander reveals the broader implications of anti-ageing research, how it relates to other developments, and how it can help you not only live for longer (lifespan), but also remain healthier and delay the onset of so called ‘diseases of ageing’ (healthspan).

As Dr Blander details, we now have access to technology and insights that only a few years ago would have been consigned to the realms of science fiction. So the question we all must now ask ourselves is not whether a revolution is coming, but whether you want to be a part of it.

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When was the last time you went to your doctor with a chronic health problem, such as high blood pressure, depression or weight gain? And what was the outcome?



Alongside your prescription to tackle the most severe complications of the condition, were you give any dietary advice to help ease your symptoms?

What about any positive lifestyle changes that may put you back in control of your physical and mental health?

All too often a visit to the GP ends in packets of pills and little else, depriving millions of patients of the proactive nutrition and health-living advice that could transform how they feel with very little cost, time and effort.



Even if you haven’t experienced this yourself, Dr Ally Jaffee, an NHS Junior Doctor, explains to Unfiltered that many GPs lack a deep understanding of how dietary and lifestyle changes can be potent first-line interventions for those under their care.

Instead, the default approach involves prescribing drugs, a trend driven by both insufficient nutritional and lifestyle education, knowledge and confidence, Big Pharma lobbying, and - an often overlooked factor - a patient population that would prefer quick fixes through pills than undertaking a proactive lifestyle approach to their health and wellbeing.



For Dr Jaffee, this lack of training around health-helping dietary and lifestyle interventions during medical school was so much of a shock that she decided to do something about it.

So she co-founded Nutritank, a pioneering nutritional education platform on a mission to revolution medical training and the healthcare system by giving doctors the information - and confidence - they need to start providing patients with additional wellbeing solutions that drugs alone.

The goal? A future where doctors are empowered to offer a spectrum of treatment options that allow patients to make informed, proactive and balanced health choices, not just for the benefit of their physical health, but their mental health too.

Dr Jaffee reveals her mission has received a mixed reception from her peers and senior doctors, highlighting both support and resistance for the need to shake-up medical training at its core, making nutrition and lifestyle medicine as integral as pharmacology.

But she is sticking to her guns, believe that the profound impact of a balanced diet and regular exercise on patient health could significantly shift patentee outcomes and reduce reliance on long-term drug therapies, promoting a more holistic approach to healthcare.

We also delved into the current climate within the NHS with Dr Jaffee painting a vivid picture of life as a junior doctor working on the frontlines of the British healthcare system that critics claim is creaking under the weight of soaring waiting lists and slashed budgets.

She also reveals the reality of Junior Doctors’ ongoing struggle for better pay and working conditions against the constant backdrop of accusations of greed, selfishness and dereliction of duty from some senior doctors and most of the mainstream media.

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What was your response the last time you received an unexpected compliment?


Did you instantly downplay it? Deflect it entirely? Or maybe you even quickly criticised yourself or your achievement is a desperate self-deprecating act that not only made you look bad, but likely made the compliment-payer feel a bit stupid too.

What about when someone asks you to do something you really don’t want to do. How do you respond? The people-pleasers amongst us will instantly say yes, no matter how undesirable or inconvenient the request. Why? Because the fear of letting someone, even a stranger, down is simply too much to bear, even if it means hours, days or weeks of anxiety over the impending event.

Being a people-pleaser. Public acts of self-deprecation. Never being selfish with your time, even when you really need just a minute to yourself.

Do these scenarios sound familiar? Don’t worry. You’re in good company.

These were the exact responses award-winning motivational speaker Jaz Ampaw-Farr used to give to every nice comment or unwanted request that came her way.

Fortunately for her, and now for you as she reveals her secrets to Unfiltered editor-in-chief Joe Warner, Jaz learnt a better way to live her life.

She found a way to stop trying to please all of the people all of time because of the enormous cost on her time and happiness. She learnt how never to put herself down in front of friends, family and strangers in an irrational attempt to make herself seem less arrogant and cocky, and make the people around her like her more.

And, crucially, she discovered how to always make time for herself so she could “refill her cup”, rather than fighting a never-ending and unwindable battle to prioritise the care of everyone around her to the hugely detrimental affect on her health and wellbeing.

In a fascinating, impactful and wide-ranging conversation with the three-time Speaker of the Year Winner, Jaz details how you can set boundaries and start to prioritise your own needs over chasing the constant approval of others, and the transformative effect this will have on your health and happiness.

After all, if you retrain your brain to see self-care not as selfish but an essential and non-negotiable upgrade it will ultimately make you better at doing the one thing you want above all else: to take better care of the people you love.

Jaz also discusses the art of compliments - both receiving and giving - and how getting better at both will change your life, as well as how you can inspire those around you

And no conversation with Jaz about relationships, leadership, motivation and authenticity would be complete without getting her expertise on how to deal with bad bosses.

She details her game-changing advice on how to work with toxic managers, especially those quick to criticise and eager to take all the credit, to make your workplace atmosphere not just bearable but enjoyable, and she reveals the warning signs when you know it’s time to walk away for good.

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In the ultra-competitive health and fitness arena, few stories are as inspiring as that of Luka Hocevar. In this exclusive Unfiltered conversation you don’t just get 20 years of professional insights on the power of coaching and the relentless pursuit of self-improvement, you’ll also discover his personal story: a narrative that will resonate with anyone determined to unleash their potential.

Hocevar is not your average coach. His philosophy transcends typical contemporary fitness paradigms, emphasising the importance of work ethic, and the profound impact a good coach can have on your life. He opens up about his difficult past, painting a vivid picture of the obstacles he faced and the resilience he cultivated to overcome them.

Perhaps Hocevar’s key takeaway is the transformative power of coaching. This pivotal realisation not only changed his life but also set him on a mission to help others achieve their own goals.

One of the most compelling aspects of his story is his belief in the life-enhancing benefits of prioritising long-term learning over chasing instant paydays.

In a society increasingly driven by the pursuit of quick results, his approach is refreshingly patient. He shares how investing in knowledge, skills and relationships has paid dividends far greater than any immediate financial reward. His journey is a powerful reminder that the most meaningful success is built on a foundation of continuous learning and growth.

But Hocevar’s story is not just about personal triumph. It's about the broader impact of effective coaching. He passionately discusses how great coaches do more than just guide workouts: they transform lives. Through his own experiences, he illustrates how the right mentorship can ignite a passion, instil discipline and create a ripple effect of positive change in those around you.

Hocevar also reveals the intricacies of his coaching philosophy, offering valuable insights for both aspiring coaches and seasoned professionals. His tips on improving work ethic are actionable and inspiring, rooted in his real life experiences and successes. This isn’t just a narrative of overcoming adversity, it’s a blueprint for anyone looking to elevate their life, both physically and mentally.

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From leading covert counter-terrorism operations for the British military for two decades to becoming the fastest Briton to solo row the Talisker Whisky Atlantic Challenge – achieving the 3000-mile crossing from San Sebastian in the Canary Islands to Nelson’s Dockyard in Antigua in just 46 days – Mike Bates knows a thing or two about performing under pressure.

Whether the enemy was a Taliban insurgent in the middle of Afghanistan or a 40-foot wave in the middle of the night, Bates’s preparedness and resilience has empowered him to rise to every challenge.

Yet not even men like Mike, who has more motivation and determination than most of us can imagine, can do it alone.

That’s why after his distinguished military career and fresh from his endurance challenge heroics he co-founded NXT45, an innovative health, performance and wellbeing company dedicated to supporting men through midlife.

More than just an events and community-building company, Bates wants NXT45 to be more like a movement, helping men navigate the often tumultuous transition from the first half of their lives to the second. The name NXT45 signifies this shift, focusing on the next 45 years and beyond.

For many men the first half of their life is driven by testosterone-fuelled pursuits such as power, ambition, money and success. Yet as men approach middle age, these goals often shift towards more family-oriented values like support, community and mentorship. Navigating this shift successfully, Bates argues, is crucial for your long-term health and happiness.

In our exclusive Unfiltered interview, Bates sheds light on why understanding this transition will empower men to take back control of their lives and find new purpose and meaning. Knowledge, communication and support, he says, will also prevent them descending into a pit of despair and depression as they contemplate their lost youth and the inevitable march towards their own mortality.

One of the most compelling aspects of Bates’s message is his belief in the power of community, something many men at all stages of their life don’t feel or experience. Through NXT45 he aims to foster environments where men can connect, share experiences and support each other. This sense of camaraderie and mutual support, an essential asset in the military, can be a lifeline for those struggling with midlife transitions.

Bates’s unique perspective, shaped by his diverse and hair-raising experiences, makes him a compelling voice for men approaching middle age. His blend of practical advice, motivational insights and personal anecdotes can provide you with the blueprint for navigating your midlife with grace and purpose.

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