Men for perhaps various reasons are more reluctant to monitor their health, note changes and seek medical advice. Ignoring symptoms or signs can become serious. Jonathan Prince MBE is Chairman of the Blue Ribbon Foundation, an organisation which raises awareness of, and encourages men to take positive action to safeguard their health & wellbeing. Jonathan delivers informative talks on various men’s health topics and body parts that we are too often embarrassed to speak about openly. How do men in general do health? Heart disease is one of the leading causes of death in UK men. Do you find that many people are unaware the free NHS health-check? What are symptoms of prostate cancer? What can we do for men’s mental health? Contact us info@natural-alternative.co,uk about our Men's health seminar/webinar for your workplace and reduce the taboo. www.blueribbonfoundation.org.uk www.menwhotalk.org www.mankindprojectuki.org www.lookgoodfeelbetter.co.uk/men

Menopause is a chapter of every woman’s life, and with 80% of women experiencing menopausal symptoms it can also mean that many partners, colleagues, friends also experience menopause indirectly. It can be a difficult time knowing when, how or what to do to support so I hope this is a helpful guide. I’m joined by Steve Foulger (Director of HR Services & Organisational Design at Connor) – you may have heard my episode about menopause in the workplace with Steve for Connor Conversations podcast (link below if you haven’t) but this time we’re switching roles and Steve is guest and so I’d like to know his thoughts on menopause in the workplace and his experience of supporting women going through the menopause. Do you know much about menopause? Examples of where you’ve experienced complex menopause absence cases? Advice on starting a menopause conversation From a partner point of view, what would you advise? Does male menopause exist? Menopause awareness is building in terms of awareness of symptom management options and also how partners, friends and colleagues can support women through this chapter. If you follow me on social media you may have seen I spoke at the BMS annual conference in Apr. I spoke about nutrition and menopause, and as a menopause specialist (in addition to being a nutritionist) I’m passionate about supporting both women and the workplace to raise awareness. If you’d like menopause awareness webinars for employees, manager training or menopause 1:1 consultations in your workplace reach out to me at hello@managingthechange.co.uk Links CIPD Line Manager Guide https://www.cipd.co.uk/Images/line-manager-guide-to-menopause_tcm18-95174.pdf Connor Conversations podcast https://connor.co.uk/landing-pages/connor-conversations/

Gut health and mental health. There’s so much conversation about improving gut health using probiotics, prebiotics and fermented foods, but it can be confusing. Jo Webster medical herbalist, nutritionist, gut health and fermented food specialist is joining me in this episode to answer a few questions I'm often asked when delivering webinars to organisations as part of their health & wellbeing activities; What is fermentation? What to look out for when buying fermented foods? How to make your own fermented food Do you need to buy a fermenting kit? What is your favourite ferment? Jo completed a 4 year degree qualifying as a herbalist (with distinction), she has a post-graduate diploma in nutritional medicine from Surrey University (with distinction) and in the final stages of the MSc Nutritional Medicine. Jo is a full member of the College of Practitioners of Phytotherapy and the National Institute of Medical Herbalists. She used to be a lawyer and also has a degree in psychology. Jo is devoted to helping people address their health issues using nutrition, medicinal herbs and a focus on gut health. An important aspect is encouraging people to take responsibility for their own health and providing them with the support, tools and information they need to do so.. In her own life, Jo strives to be the change she wants to see in the world, so she knows from first-hand experience how challenging changing entrenched behaviours can be. She walks the walk rather than just talking the talk. Jo is mother to 4 young people and has a love of reading, learning, asking questions, being outside, fermenting, herbing and laughing. Website: theumbel.org IG: @the.umbel FB: the.umbel Twitter:@theumbel LI: Jo Webster

1. How to find the stress "sweet spot" 2. How to manage our own mental health at work.  3. How to help a colleague struggling 4. What can organisations do to create a more supportive environment 5. ‘Reasonable’ workplace adjustments Links for further support: www.mhfaengland.org www.mhfaengland.org/startwell https://mhfaengland.org/mhfa-centre/campaigns/my-whole-self-2022/ LinkedIn: www.linkedin/in/simonblake/   Twitter: @MHFAEngland Instagram: @mhfaengland FB: @MHFAEngland Bio Simon joined MHFA England as Chief Executive in October 2018 and has been responsible for setting the organisation’s new strategic vision to improve the mental health of the nation through its mission to train one in ten of the population in mental health skills, knowledge and awareness. He has also been instrumental in leading the organisation’s commitment to become a truly anti-racist social enterprise, and is the executive sponsor for MHFA England’s race equity programme. Simon is a respected thought leader on the subject of mental health, workplace wellbeing, equality, diversity and inclusion. He writes regularly for the MHFA England blog, contributes to media articles and plays an active role on mental health and wellbeing events, either chairing or contributing his expertise as a speaker or panellist. Before joining MHFA England, Simon dedicated his career to working with young people and has a long track record of championing difference and creating platforms for people’s voices to be heard. In doing this, Simon has worked on some of the most talked about and complex social issues of today: sex and relationships education, sexual and reproductive rights, volatile substance abuse, Personal, Social, Health Education (PSHE) and Citizenship and LGBTQ rights. He is driven by a passion for a better, more inclusive society where everyone can be themselves.  With over 20 years working with young people Simon has been involved in several projects and initiatives to promote positive wellbeing and mental health. He has written over 40 publications on all aspects of PSHE and Citizenship.  In his roles at the Sex Education Forum, National Children’s Bureau, sexual health and wellbeing charity Brook and, most recently, as Chief Executive of the National Union of Students (NUS), Simon has considerable experience in balancing the competing agendas of various high-profile organisations and stakeholders, finding ways to build consensus and collaboration to achieve positive social outcomes.  Simon received an OBE in 2011 for his services to the voluntary sector and young people. He was recognised as a 2020 Global Diversity Champion in the Global Diversity List and the 2021 Pride Power List. He is Chair of the Dying Matters Campaign and the Support After Suicide Partnership. Prior to these voluntary roles he has held a number of trustee positions including trustee and vice chair of the Black Health Agency (2004 – 2011), Chair of Diversity Role Models (2012 – 2015) and vice chair of Stonewall (2015 – 2021). Simon is a Companion of the Chartered Management Institute.

We can’t always remove the stress but we can improve our awareness and resilience. Can stress be invisible? Is some stress good? Which resilience techniques really work? My guest on this episode is Debbie Kleiner who has a MSc in Workplace Health & Wellbeing, further qualifications in stress management and is a mental health first aid trainer. I’m looking forward to asking Debbie some of the questions I am often asked when delivering my Improving resilience webinar to organisations as part of their health & wellbeing activities.  Is stress bad? How can we identify if we are stressed?  What techniques do you suggest as a MHFA trainer and workplace wellbeing specialist? If you enjoyed the content in this podcast and you would like your employer to provide wellbeing webinars with a nutrition twist, contact info@natural-alterrnative.co.uk to receive the list of 21 webinar topics available ranging from Improving resilience to Managing menopause, Men’s health and Insomnia. You can contact Debbie: hello@wellbeing-inwork.co.uk www.wellbeing-inwork.co.uk 

We take a deeper dive into nutrition in this 2nd part of Bitesize Nutrition podcast epsiode with Dr Giles Yeo and discuss:  Is LCHF (low carb high fat) healthy?  What is a healthy way to achieve an optimum weight?  Where calories may be helpful Bio Giles is author of Why calories don’t count and Gene eating. He also has an 8-part podcast series; Dr Giles Yeo Chews the Fat Giles is also a presenter for BBC Horizon. His first programme was ‘Why are we getting so fat?’, which aired June 2016. Most recently, His investigative piece ‘Clean eating – The dirty truth’ for BBC Horizon was screened on January 2017. The film has been critically acclaimed and has prompted an important national debate about dieting advice and evidence-based science. IG & Twitter: @GilesYeo

Do you calorie count? You’ve probably seen Dr Giles Yeo as a science presenter on the BBC. Giles is a geneticist researching obesity and brain control over the last 20 years. In part 1 of this Bitesize Nutrition podcast episode we talk about his most recent book #WhyCaloriesDontCount and the myths surrounding weight-loss. 1. What affects body weight? 2. Can microbiome influence weight? 3. "The reason I am so large is because my metabolism is so slow." Bio Giles is author of Why calories don’t count and Gene eating. He also has an 8-part podcast series; Dr Giles Yeo Chews the Fat. Giles is also a presenter for BBC Horizon. His first programme was ‘Why are we getting so fat?’, which aired June 2016. Most recently, His investigative piece ‘Clean eating – The dirty truth’ for BBC Horizon was screened on January 2017. The film has been critically acclaimed and has prompted an important national debate about dieting advice and evidence-based science. IG & Twitter: GilesYeo

Nutrition & hydration week this year is 14-20 Mar. It’s one of the NHS health awareness days to highlight and educate on the importance of food and drink to maintain health and wellbeing. I receive lots of great nutrition questions when delivering wellbeing webinars and as it will soon be N&H week I thought Dr Simon Steenson could help me answer a few of these popular questions. Simon is Nutrition Scientist at the British Nutrition Foundation, a charity that provides impartial, evidence-based information, resources and training on food and nutrition. We discuss in this episode: How much liquid should we drink per day and does tea/coffee count? Does intermittent fasting appear to be a sensible way to maintain a healthy weight?  How important is 5-a-day, or should we be thinking about 30 per week challenge?  Do you think there are some nutrients which may become deficient in next few years – perhaps as a result of eliminating some food groups? Bio Simon graduated from the University of Nottingham with a BSc in Nutritional Biochemistry, after which he spent 18 months working as a researcher within the Medical Research Council’s Human Nutrition Research unit in Cambridge, investigating the effects of vitamin D status on bone health. Simon completed his PhD in Nutritional Sciences at the University of Surrey in September 2018, and his doctoral research focused on the impact of fructose sugar on cardiovascular disease risk, with a specific focus on its effects on fat metabolism in the small intestine. Simon joined the BNF in November 2018 as a Nutrition Scientist. Link to free BNF resources for Nutrition & Hydration week (including activities, posters, certificate, online events): https://www.nutrition.org.uk/healthy-eating-week/why-healthy-eating-week/ Follow The British Nutrition Foundation on social media: LinkedIn: British Nutrition Foundation Twitter: @NutritionOrgUK The British Nutrition Foundation https://www.nutrition.org.uk/ 

According to ONS, in 2020 males and females aged 45-49 years had the highest age-specific suicide rates. What is going on at this stage of life and what can we do to provide support: What are your thoughts on this startling statistic – why this particular age group? Does midlife crisis exist? Many people share their experiences with you through your research. Have you noticed any particular forms of support are better than others? If you are affected by this episode or you are struggling with your mental health and you would like further help, please contact your Doctor or a qualified medical professional. Tatiana is an academic, researcher and facilitator based at Henley Business School, University of Reading, UK and responsible for the personal development of students on MBA, Masters and Undergraduate programmes. Originally trained as a counselling and clinical psychologist, Tatiana an experienced and qualified executive coach, learning & development consultant and facilitator. Her consulting expertise lies in the areas of Executive Coaching, Learning and Development and Occupational Assessment, working with several high profile national and international, public and private organisations in the UK, Brazil and the United Arab Emirates. Tatiana practises in a wide range of sectors including banking and finance, pharmaceuticals, healthcare, media, energy and manufacturing. Tatiana’s research takes a life-course perspective to explore life, work and career transitions, with a focus on midlife and beyond. In particular how these transitions interact with the experience of ageing, health and well-being at work, and impact on the labour force participation and economic activity in later life. She is a published scholar and passionate about research that improves the quality of life of people in the real world. Follow Tatiana on social media: LinkedIn: drtatianarowson Twitter: drtatianarowson

In this episode I discuss: 1. What is plant based eating 2. Is it healthy? 3. Possible nutrient deficiencies 4. Meal & snack suggestions Join me to find out if plant based eating may improve your health. If you'd like to find out more contact me info@natural-alternative.co.uk about our Plant based webinar which can be delivered by your employer to improve employee health & wellbeing.  

The science of fats can be controversial, in favour one month and out the next. But of course not all fats are the same. So here’s a question; Butter or margarine – which is best? And is coconut oil for cooking a good or a bad thing? I’m joined by Professor Bruce Griffin who’s an active researcher and external speaker in human nutrition in relation to cardiovascular health. Bruce has published widely in the areas of blood lips, dietary macronutrients and cardiovascular disease so who better to ask in this episode: Butter or margarine? Coconut oil in cooking – good or bad fat?

Do you know your number - your blood pressure? Hypertension (high blood pressure) is also known as "the silent killer" as there's no signs or symptoms. I'm joined today by Prof Bruce Griffin who’s an active researcher and external speaker in human nutrition in relation to cardiovascular health. Bruce has published widely in the areas of blood lipids, dietary macronutrients and cardiovascular disease.  What causes high blood pressure? In terms of cholesterol, is saturated fat really the bad guy or is high cholesterol genetic?

Tatiana is an academic and coaching psychologist focusing on how life, work and career from mid-life onwards impact how we age and our health. During this episode I’ll be discussing with Tatiana the psychological barriers we sometime unconsciously erect which may sabotage our health. How does psychology and behavioural science impact how we approach nutrition? Can we use behavioural strategies to motivate us to eat healthier? Examples of how our mood, behaviour and mental health impact on our dietary patterns Can nutrition in food affect psychological state? Tips to help people implement dietary changes Tatiana is an academic, researcher and facilitator based at Henley Business School, University of Reading, UK and responsible for the personal development of students on MBA, Masters and Undergraduate programmes. Originally trained as a counselling and clinical psychologist, Tatiana an experienced and qualified executive coach, learning & development consultant and facilitator. Her consulting expertise lies in the areas of Executive Coaching, Learning and Development and Occupational Assessment, working with several high profile national and international, public and private organisations in the UK, Brazil and the United Arab Emirates. Tatiana practises in a wide range of sectors including banking and finance, pharmaceuticals, healthcare, media, energy and manufacturing. Tatiana’s research takes a life-course perspective to explore life, work and career transitions, with a focus on midlife and beyond. In particular how these transitions interact with the experience of ageing, health and well-being at work, and impact on the labour force participation and economic activity in later life. She is a published scholar and passionate about research that improves the quality of life of people in the real world. Follow Tatiana on social media: LinkedIn: drtatianarowson Twitter: drtatianarowson

In this episode we share our nutrition cooking hacks to improve the nutrition content of meals, including: boiled and cooled carbohydrates to lower the Glycemic Index pasta and rice substitutes if you're trying to reduce your carbohydrates Jenny's favourite soup base recipe Jenny's favourite salad dressing recipe sugar substitutes About Jenny Jenny Tschiesche is one of the UK's leading nutrition experts and the founder of www.lunchboxdoctor.com. Jenny delivers sought-after workshops to workplaces, sports teams and families. She has worked with BBC Sport, Sport England and Cancer Research UK and regularly contributes to Good Morning Britain, BBC Radio, The Guardian, The Mail, The Express and Top Santé. Her first recipe book (Sheet Pan Cooking: 101 recipes for simple and nutritious meals straight from the oven) was published on 13 March 2018. Jenny has also written Gut Health and Probiotics, and another recipe book called The Modern Multi-cooker Cookbook: 101 Recipes for your Instant Pot (™). Her most recent book is Real Lunchtime Food and is available to buy now, and look out for her next book on air fryer recepies due out Jan 2022. Follow Jenny on the following social media channels: www.facebook.com/lunchboxdoctor www.instagram.com/lunchboxdoctor www.twitter.com/jennytschiesche

A Bitesize Nutrition podcast episode with a difference - this time it's just me! 14th June is Nutrition & Hydration week so what better way to shout about the significance of nutrition in health than a podcast covering the most popular webinar themes I've delivered this year. 1. Nutrition tips for mental health 2. How to stop waking in the night 3. How to tell if symptoms are perimenopause 4. How to maximise immunity without supplements To find out how our webinars can benefit your employees health & wellbeing visit www.natural-alternative.co.uk/nutrition-webinars You can also follow on: Instagram @natalternative Twitter @natalternative LinkedIn The Natural Alternative Health & Wellbeing Ltd Facebook The Natural Alternative Health & Wellbeing Ltd

Omega-3 has a role in children and adult behaviour, learning, and performance. We delve a little deeper discussing whether: Nature or nurture Can environmental factors/triggers really make a difference Suggested omega-3 dose to notice an effect What are the essential vitamins & minerals to get the most from omega-3 We provide further information about the role of omega-3 in anxiety and mood in our Brain food webinar. Dr Alex Richardson Dr Alex Richardson is internationally known for her research into the role of nutrition (especially dietary fats) in brain development and function, and its implications for human behaviour, learning and mood. She has over 90 peer-reviewed publications, and is author of They are what you feed them. Her current research centres on the role of omega-3 and omega-6 fatty acids in mental health and development. Follow us on Twitter https://twitter.com/natalternative Follow us on Facebook https://www.facebook.com/The-Natural-Alternative-Health-Wellbeing-Ltd-210456875643976/ Follow us on Instagram https://www.instagram.com/natalternative/ Disclaimer: The information in this podcast is for educational purposes and should not replace medical advice. The information is not intended to diagnose or treat any medical condition. If you have a diagnosed medical condition, you should consult a doctor before making any major changes to your diet. Some supplements may interact with medications and you should check with your GP before commencing any supplement programme.

My guest on this episode is Leon Taylor - an Olympic medalist, BBC’s voice of diving, he’s an events speaker, executive coach and Team GB mentor with a real passion for mental health. You may have seen his TED talk “How to manage your mental health”, and this is the topic we’re discussing today. Is sport still a big part of your life? Has your nutrition changed over time? Have you found benefit in good fats for mental health? Tell us about “Mindset and Movement” where anyone can join 60min group sessions to boost physical and mental wellbeing Any tips for people struggling with their mental health?   About Leon "An uplifting and motivational address which inspired the audience ..." During his diving career, Leon enjoyed sustained success at the highest level. He participated at 3 Olympic Games and was a member of the Great Britain team for 16 years. The highlight of his career was Silver at the 2004 Athens Olympics. In May 2008, Leon retired from diving but he still enjoys involvement with elite sport. He is a member of the British Olympic Association (BOA) athletes commission. A role that saw him help TeamGB athletes prepare for Rio 2016 – their most successful to date. Olympic fans will recognise Leon’s voice as the BBC’s “voice of diving”. His colourful, insightful summaries have won him fans of all ages. Since retirement he has also been mentor to, among others, diving sensation Tom Daley. This latter role led him to write his first book, "MENTOR - The most important role you were never trained for". A book aimed at organisations wishing to engage and nurture talent through mentoring. Leon's mentorship skills are now put to good use in his work with SportsAid, the UK’s leading charity for young athletes. He also delivers mentoring workshops as well as continuing to raise funds for this important charity. After sustaining serious injuries throughout his career, including four shoulder surgeries and a worn disc in his lower back, Leon was advised by his medical team to try yoga... it worked he’s now pain free and has been teaching yoga for a decade. To mark his 40th birthday he completed a challenging Ironman triathlon. Leon is a qualified executive coach hired by leaders and entrepreneurs. He combines mentoring and high performance experience with a passion for mental wellness. This leads to sustainable high performance built on long-term mental wellness. Here’s a link to Leon’s TED talk https://www.youtube.com/watch?v=rkZl2gsLUp4 and also Mindeset and Movement we discussed during the episode https://leontaylor.co.uk/mindset-movement.html Follow Leon on the following social media channels: Website: www.leontaylor.co.uk LinkedIn: leontaylorGB Twitter: leontaylorGB Instagram: leontaylorGB FB: leontaylorGB

Todays episode is for you if you’d like to thrive under pressure and overcome adversity. We ask Lucy: Define resilience What are the common stress triggers? Is it possible to improve resilience? What simple habits can people use to boost resilience? About Lucy Lucy a professional Masters level coach, Positive Psychologist and trainer, specialising in workplace wellbeing and performance. She's a passionate believer in the power of wellbeing to drive success and excellence at both an individual and organisational level. Lucy works with people from all walks of life, including senior leaders and entrepreneurs and companies in a variety of sectors, including financial and legal services, not for profit and healthcare. Lucy's background is in HR, business development and project management means she's able to draw on her strong commercial acumen, as well as expertise in the fields of Positive Psychology, Wellbeing, and Neuroscience, to help individuals and organisations access their innate strengths and resilience, enabling them to flourish and thrive. You can follow Lucy on social media: Website: www.transformandthrive.co.uk LinkedIn: @lucywhitehall Twitter: @lucywhitehall

Poor nutrition results in an immune system less able to respond to infections. We also know that people with suppressed immune systems, and for all of us as part of the ageing process we are more susceptible to infections and poorer response to vaccinations. In terms of nutrition, we also know that increased immune activity is accompanied by an increased utilisation of certain vitamins (A, B6, B12, B9, C, D, E) and trace elements (Zn, Cu, Se Fe) which are required to support the immune system. Some research has also identified enhanced vaccination response in people taking probiotics. So clearly diet has a large role in supporting immunity and our response to vaccination. I have Prof Philip Calder with me today to discuss his article Nutrition, immunity & Covid-19 which was recently published in the BMJ. Philip is Professor of Nutritional Immunology within Medicine at University of Southampton and has over 700 scientific publications. He is also a visiting lecturer on the MSc Nut Med course I attend at Surrey University. I’m delighted to have the opportunity to ask Philip some of the questions I often get asked when delivering webinars as part of organisations wellbeing strategy. What’s the best diet to support immunity? Is diet enough or do we need a daily multivitamin & mineral supplement? What the microbiota is, and why it’s important?  Do you think there’s a place for probiotics? What is a “cytokine storm” and dietary advice or supplements which may be beneficial? About Philip Professor Philip Calder BSc(Hons), PhD, DPhil, RNutr, FSB, FAfN is Professor of Nutritional Immunology within Medicine at the University of Southampton. Philip has broad research interests in nutritional modulation of immunity, inflammation and cardiometabolic disease risk. Much of his work has been devoted to exploring the metabolism and functionality of fatty acids with an emphasis on the roles of omega-3 fatty acids. He has over 700 scientific publications. His work aims to understand how nutrition affects the functioning of the human body. Better understanding is key to developing strategies to improve human health and well-being, to lower disease risk and to treat nutrition-related illnesses Nutrition, immunity & Covid-19 article in the BMJ https://nutrition.bmj.com/content/early/2020/05/20/bmjnph-2020-000085

Nick Littlehales is a leading elite sport sleep coach and founder of the R90 Technique used by elite athletes, players and coaches to redefine sleep for improved performance in work, sport and mental wellbeing. Nick is also author of SLEEP The myth of 8 hours, the power of naps and the new plan to recharge your body and mind. Eat to sleep is one of our most popular webinar/seminars, and I wonder if over the last year has your sleep pattern changed?  I asked Nick about: What should you do to get back to sleep if waking in the night Suggest things to do/take the following day to boost energy if they’ve had a bad night sleep? Understanding chronotypes Kids sleep Nick also mentions during the episode: His book SLEEP read or listen https://www.sportsleepcoach.com/collections/sleep-by-nick-littlehales His 10 session audio coaching course https://www.sportsleepcoach.com/products/redefine-your-approach-to-sleep-10-step-course The R90 Technique + Nick explains video https://www.sportsleepcoach.com/pages/about-r90-coaching Dawn Wake Simulator SAD Lamps light therapy https://www.lumie.com/ Hi tech light therapy https://humancharger.com/ Blue Blockers light therapy https://www.swanwicksleep.com/ About Nick Sport Sleep Coach was founded by Nick Littlehales, after many years working within sleep and elite sport, with the aim of providing a simple and achievable technique that any individual can apply to their life for improved sleep. Later named the R90 Technique, this approach has been beneficial in improving not only sleep, but recovery, performance and mood. The R90 Technique consists of the 7 Key Sleep Recovery Indicators (KSRIs) that contribute to an improved sleep approach. Outlined in Nick's book Sleep, this revolutionary technique has been helping elite athletes, sports teams, high achievers, businesses and individuals all over the world.  Nick's previous experience working within the mattress industry has also led him to develop the R90 SleepKit, the perfect product combination to compliment the R90 Technique. The SleepKit can be built up, layer by layer, to suit each individual and with a mattress that is personalised to your body type, your perfect sleeping environment is now possible. Travel SleepKits are also available, so you can take your R90 set up with you, wherever you go. Follow Nick on the following social media channels: Website: www.sportsleepcoach.com Twitter:@sportsleepcoach Instagram: @_sportsleepcoach FB: sportsleepcoachuk YouTube: Sportsleepcoach

Nick Littlehales is a leading elite sport sleep coach and founder of the R90 Technique used by elite athletes, players and coaches to redefine sleep for improved performance in work, sport and mental wellbeing. Nick is also author of SLEEP The myth of 8 hours, the power of naps and the new plan to recharge your body and mind. Eat to sleep is one of our most popular webinar/seminars, and I wonder if over the last year has your sleep pattern changed? I asked Nick about: 90min sleep cycles and stages of the cycle Tips for falling asleep after getting into bed Nick mentions during the episode: His book SLEEP read or listen https://www.sportsleepcoach.com/collections/sleep-by-nick-littlehales His 10 session audio coaching course https://www.sportsleepcoach.com/products/redefine-your-approach-to-sleep-10-step-course The R90 Technique + Nick explains video https://www.sportsleepcoach.com/pages/about-r90-coaching Dawn Wake Simulator SAD Lamps light therapy https://www.lumie.com/ Hi tech light therapy https://humancharger.com/ Blue Blockers light therapy https://www.swanwicksleep.com/ About Nick Sport Sleep Coach was founded by Nick Littlehales, after many years working within sleep and elite sport, with the aim of providing a simple and achievable technique that any individual can apply to their life for improved sleep. Later named the R90 Technique, this approach has been beneficial in improving not only sleep, but recovery, performance and mood. The R90 Technique consists of the 7 Key Sleep Recovery Indicators (KSRIs) that contribute to an improved sleep approach. Outlined in Nick's book Sleep, this revolutionary technique has been helping elite athletes, sports teams, high achievers, businesses and individuals all over the world.  Nick's previous experience working within the mattress industry has also led him to develop the R90 SleepKit, the perfect product combination to compliment the R90 Technique. The SleepKit can be built up, layer by layer, to suit each individual and with a mattress that is personalised to your body type, your perfect sleeping environment is now possible. Travel SleepKits are also available, so you can take your R90 set up with you, wherever you go. Follow Nick on the following social media channels: Website: www.sportsleepcoach.com Twitter:@sportsleepcoach Instagram: @_sportsleepcoach FB: sportsleepcoachuk YouTube: Sportsleepcoach

In Sleep part 3 we sit down with Lucy to delve a little deeper into the benefits of sleep, and if it's quality or quantity which is more important. We also look at the effect of insomnia on health - implications for shift workers, clinical evidence of incidence of heart attacks during daylight savings and just one hour less sleep per night, and any possible links to sleep reduction and dementia (an increasingly emerging area of information).

If you’ve got kids – whatever age - then this episode will make a lot of sense. As a Nutritionist and mum of a 6 & 7 year old you may think I’ve completely got our meals nutritionally balanced with clean plates every time….. My kids tastes are very different and one loves nothing more than processed food. Don’t even try to go there with vegetables! Some meals are more successful than others, and when researching kids recipe books one day I came across Little Cooks Co.   My guest today is Helen who is also a Registered Nutritionist. Helen is mother to Artie and the founder and Director of Little Cooks Co. When her son Artie began weaning she was overwhelmed and excited by the opportunity to help his development and wellbeing through food. Helen began her own research into how she could give him the best start in life through the food, but there were a lot of conflicting messages. It was at this point that Helen decided to quit No10 and Little Cooks Co was born! Helen’s goal is to help families make healthy choices for their children and themselves and remind them that nutritious food doesn’t have to be boring! Most importantly, it is about the time spent together, creating those memories in the kitchen that will stay with them for life. So armed with plenty experience, who better to answer some questions about childrens nutrition: Why some children don’t like veg & tips to help kids eat veg? Quick healthy breakfast & snack suggestions Healthy evening meals popular with kids Key kitchen ingredients  Tips for parents juggling work/running business whilst still wanting to cook something health with/for kids About Helen and Little Cooks Co: Little Cooks Co is the UK's first healthy cooking kit for kids! Sending monthly recipe boxes to children full of healthy baking recipes and all the dry organic ingredients to make them. They are on a mission to teach children to love cooking and eating healthy food and to create happy family memories along the way. They are very proud of our partnerships with two incredible charities: Magic Breakfast and Feeding Britain. Through these charities, every box we sell provides breakfast and dinner for a child who might otherwise go hungry. Ensuring children have enough food to eat is fundamental to our mission and we could not be happier to be support these inspirational charities in their work! Follow Helen and Little Cooks Co on the following social media channels: Website: www.littlecooksco.co.uk LinkedIn: @littlecooksco Twitter: @littlecooksco Instagram: @littlecooksco FB: @littlecooksco

The benefits of omega-3 are far reaching, including effects on stress, anxiety, mood, and sleep to name just a few. In this overview episode Dr Alex shares her knowledge on the role of omega-3 and: The influential role of diet How omega-3 influences the brain/gut in terms of serotonin and dopamine Suggested frequency/dose of omega-3 The beneficial vitamins and minerals to improve absorption There's further information about the role of omega-3 in stress management in our Improving resilience webinar, information about anxiety and mood in our Brain food webinar, and information about sleep in our Eat to sleep webinar.  Dr Alex Richardson Dr Alex Richardson is internationally known for her research into the role of nutrition (especially dietary fats) in brain development and function, and its implications for human behaviour, learning and mood. She has over 90 peer-reviewed publications, and is author to one of my favourite books – They are what you feed them. Her current research centres on the role of omega-3 and omega-6 fatty acids in mental health and development. Follow us on Twitter https://twitter.com/natalternative Follow us on Facebook https://www.facebook.com/The-Natural-Alternative-Health-Wellbeing-Ltd-210456875643976/ Follow us on Instagram https://www.instagram.com/natalternative/ Disclaimer: The information in this podcast is for educational purposes and should not replace medical advice. The information is not intended to diagnose or treat any medical condition. If you have a diagnosed medical condition, you should consult a doctor before making any major changes to your diet. Some supplements may interact with medications and you should check with your GP before commencing any supplement programme.

Part two of the Dr Adam Collins episode includes: Gender differences between eating before or after exercise  Which food source is better by gender around exercise Ketogenic diet and intermittent fasting.

It’s January, and usually around now there’s lots of focus on becoming healthier, including healthier weight. This year there’s a bit more pressure too – increased risk of Covid-19 symptoms in people who are obese. So if your focus for 2021 and beyond is to be a healthier weight and maintaining it, then this podcast episode is for you. I want to introduce you to perhaps a new term - “rebound weight gain”. Many of us may at some point have achieved our goal weight but were unable to maintain it resulting in low self-esteem and frustration.  Today I’ve Dr Adam Collins with me – Adam has lectured on the MSc Nutritional Medicine course I attend and his PhD was on energy expenditure and body composition. His current research includes exercise intensity and energy balance, intermittent fasting, meal timing and composition.  So who better to explain about rebound weight gain and answer some very popular weight management questions.  What is rebound weight gain? What are the known mechanisms as the body tries to restore its lost weight? Often people plateau, can we override this? Does when you eat matter as much as what you eat? What about Intermittent Fasting About Adam MSc in Nutrition & Metabolism and a PhD focusing on energy expenditure and body composition. My on-going interests lie in obesity, exercise nutrition, body composition and energy metabolism all as can be applied to weight loss/maintenance and metabolic health. Current research includes exercise intensity and energy balance, intermittent fasting, meal timing and composition. Specifically the use of carbohydrate manipulation for metabolic health  Follow Adam on Twitter @nutriffic

Tim Spector – epidemiologist, researcher & writer on the microbiome, nutrition & genomics and whose Zoe symptom tracking app is providing vital information about the Covid-19 virus. Tim is also well known for his approach to personalised nutrition. In his latest book - Spoon-Fed, why almost everything we’ve been told about food is wrong - Tim tackles some pretty controversial topics including calorie counting, the allergy epidemic, gluten-free, why coffee can save your life, and nutrition for mental health. Today we’re going to chat about two of these topics – caffeine, and the role of the microbiome in mental health So the 1st myth is “drinking coffee is bad for your health” What does the evidence suggest is the safe upper limit to number of cups of coffee per day?  Is it OK to drink mostly coffee/tea and nothing else each day? “food only impacts the health of your body, not your mind” I’ve heard you on other podcasts discussing wild salmon as a good source of omega-3. If we are limited to supermarket shopping how can we best support our health with omega-3 i.e. is it tinned wild salmon? What natural probiotics in the form of fermented foods do you regularly add to your diet, and what are the easily accessible and affordable forms for general public? A good place to start for improved mental health is variety – eating 30 different plant species per week. Do you have a link to examples of these types of foods – perhaps you’ve used an infographic on social media we might include in the show notes or could you give us some examples? If you were in charge of public health & nutrition which 3 major changes would you make to improve diets and health of the nation? About Tim In the course of research, Tim Spector has been shocked to discover how little scientific evidence there is for many of our most deep-rooted ideas about food. much of the current advice about food and nutrition is dangerously inaccurate, misleading and often downright wrong In twenty-two short, myth-busting chapters, his latest book Spoon-Fed reveals why almost everything we’ve been told about food is wrong. Tim pays special attention to the scandalous lack of good science behind many medical and government food recommendations, and how the food industry holds sway over these policies and our choices. Spoon-Fed forces us to question every diet plan, official recommendation, miracle cure or food label we encounter, and encourages us to rethink our whole relationship with food. As a scientist, within the last few years, Tim focused all his energies in researching the microbiome, the large community of microbes that live in our gut, skin and body. Although the research is new and ongoing, we already know that these beings play a highly important role in our health and the current epidemics of obesity, diabetes, allergy and even depression. A small trail over the internet will expose you to thousands of theories on what to eat and what to exclude to be thinner, healthier, and happier. Following three years of exhaustive research, his book The Diet Myth was born, dispelling many nutritional myths and asking how our diets can improve the health of our gut microbes. Tim believes that Diversity, both in the food we eat and the microbes we feed is the key. The trillions of microbes in our gut play an important role in digesting food and producing a number of chemicals vital for a strong immune system. We know that the greater the number of different types of microbe the healthier we can be. This microbial diversity is achieved by eating a wide array of real and fermented foods, not excluding them. Tim Spector is a Professor of Genetic Epidemiology and Director of the TwinsUK Registry at Kings College, London and has recently been elected to the prestigious Fellowship of the Academy of Medical Sciences. He trained originally in rheumatology and epidemiology. In 1992 he moved into genetic epidemiology and founded the UK Twins Registry, of 13,000 twins, which is the richest collection of genotypic and phenotypic information worldwide. He is past President of the International Society of Twin Studies, directs the European Twin Registry Consortium (Discotwin) and collaborates with over 120 centres worldwide. He has demonstrated the genetic basis of a wide range of common complex traits, many previously thought to be mainly due to ageing and environment. Through genetic association studies (GWAS), his group have found over 500 novel gene loci in over 50 disease areas. He has published over 800 research articles and is ranked as being in the top 1% of the world’s most cited scientists by Thomson-Reuters. He held a prestigious European Research Council senior investigator award in epigenetics and is a NIHR Senior Investigator. His current work focuses on omics and the microbiome and directs the crowdfunded British Gut microbiome project. Together with an international team of leading scientists including researchers from King’s College London, Massachusetts General Hospital, Tufts University, Stanford University and nutritional science company ZOE he is conducting the largest scientific nutrition research project, showing that individual responses to the same foods are unique, even between identical twins. You can find more on https://joinzoe.com/  Follow Tim on the following social media channels: Website: tim-spector.co.uk and www.joinzoe.com  Instagram: @tim.spector Twitter: @timspector  

Reading articles containing unhelpful messages about vegan nutrition is frustrating. Whether you’re a seasoned vegan or simply curious about totally plant-based nutrition Heather a Dietitian from The Vegan Society is here to bust some vegan myths: What does a well planned vegan diet look like? Do any specific vitamins & minerals require special attention? What are good sources of calcium and what’s vegan cheese made from? Best sources of vegan protein? Do we need to eat complete protein with every meal? Vegan sources of omega-3? Here’s the links we mentioned in the episode: Vegan Eatwell Guide: https://www.vegansociety.com/sites/default/files/uploads/downloads/The%20Vegan%20Eatwell%20Guide_2.pdf HEART UK resources aimed at people with high cholesterol: https://www.vegansociety.com/news/blog/lets-talk-about-cholesterol-and-vegan-diets About Heather/The Vegan Society: Heather is passionate about eating well and keeping fit.  She trained to be a dietitian because she wanted to combine her love of science with a desire to help people, and she loves food!  She worked in the NHS from 2010 to 2016, specialising in diabetes from 2013.  She is now using her dietetic skills to support the work of The Vegan Society. The Vegan Society is an educational charity founded in 1944 to raise awareness of veganism and support existing vegans. Their work includes running public campaigns, engaging with policymakers, conducting research and working with manufacturers to correctly label their products as suitable for vegans. They are a membership organisation, and they support the vegan community with guidance and information on plant-based nutrition and vegan rights. Follow Heather/The Vegan Society on the following social media channels: Website: www.vegansociety.com/nutrition LinkedIn: https://www.linkedin.com/company/the-vegan-society Twitter: @herbiheather @TheVeganSociety Instagram: @theoriginalvegansociety FB: https://www.facebook.com/TheVeganSociety

Reading articles containing unhelpful messages about vegan nutrition is frustrating. Whether you’re a seasoned vegan or simply curious about totally plant-based nutrition Heather a Dietitian from The Vegan Society is here to bust some vegan myths: What does a well planned vegan diet look like? Do any specific vitamins & minerals require special attention? What are good sources of calcium and what’s vegan cheese made from? Best sources of vegan protein? Do we need to eat complete protein with every meal? Vegan sources of omega-3? Here’s the links we mentioned in the episode: Vegan Eatwell Guide: https://www.vegansociety.com/sites/default/files/uploads/downloads/The%20Vegan%20Eatwell%20Guide_2.pdf HEART UK resources aimed at people with high cholesterol: https://www.vegansociety.com/news/blog/lets-talk-about-cholesterol-and-vegan-diets About Heather/The Vegan Society: Heather is passionate about eating well and keeping fit.  She trained to be a dietitian because she wanted to combine her love of science with a desire to help people, and she loves food!  She worked in the NHS from 2010 to 2016, specialising in diabetes from 2013.  She is now using her dietetic skills to support the work of The Vegan Society. The Vegan Society is an educational charity founded in 1944 to raise awareness of veganism and support existing vegans. Their work includes running public campaigns, engaging with policymakers, conducting research and working with manufacturers to correctly label their products as suitable for vegans. They are a membership organisation, and they support the vegan community with guidance and information on plant-based nutrition and vegan rights. Follow Heather/The Vegan Society on the following social media channels: Website: www.vegansociety.com/nutrition LinkedIn: https://www.linkedin.com/company/the-vegan-society Twitter: @herbiheather @TheVeganSociety Instagram: @theoriginalvegansociety FB: https://www.facebook.com/TheVeganSociety

There’s been much media speculation and sensationalization around vitamin D and Covid-19 but it’s important to remember advice should be evidence based. Vitamin D is essential for good health and low status may be exacerbated during Covid-19 due to increased time spent indoors. A 2018 study identified almost 20% of UK adults have low levels of vit D. In particular, 39% of 11-18 year old girls were deficient. Updated PHE advice in April 2020 advises 10mcg daily even through summer months. People at high risk of vit D deficiency are people whom are frail or housebound and where clothing covers most of skin when outdoors. BUT vit D is just a small part of good health. My guest today is Pf Susan Lanham-New and she’s one very busy lady – hugely in demand with her extensive knowledge of vitamin D. Sue has written over 235 publications, is a lecturer on the MSc Nutritional Medicine course which I am close to completing, and is also Head of the Nutrition Science Dept at University of Surrey.  Questions Is vit D necessary? Can we obtain all the vitamin D we need from the sun?  Can vegans rely on D2?   Is 400IU/10mcg enough? Side-effects of high doses? Aside from immunity, why else is vitamin D important e.g. cancer, rickets, osteomalacia? About Susan Professor Susan Lanham-New is head of the Department of Nutritional Sciences at the University of Surrey and is a registered Public Health Nutritionist (RPHNutr). She completed her BSc in Exercise Physiology at the University of Chicester and her MSc in Human Nutrition and Metabolism and PhD in Nutrition and Bone at University of Aberdeen. As a PhD student, Sue was awarded a PhD Scholarship by the Nutritional Consultative Panel, and has three times won the Young Investigator Award at the World Osteoporosis Conference, at the National Osteoporosis Society Conference, and at the Joint Meeting of ECTS and IBMS. Currently, Professor Lanham-New's research focusses on the nutritional aspects of bone health, including specific projects such Interaction between diet and sunlight exposure on vitamin D status in Caucasian and Asian women (D-FINES) study, Extent of vitamin D deficiency in Saudi Arabian women and boys and girls, Impact of veiling on Vitamin D status in Kuwait adolescent girls: impact on bone mass and Protein and bone health: systematic review and meta-analysis. Professor Lanham-New is a member of the Academic Assembly Policy Committee, an Editor-in-Chief of the Nutrition Society Textbook Series and a member of NS Publications Committee.

November has become well-known as Movember – increasing the awareness of men’s health including raising much needed funds for research projects into mental health, suicide prevention, prostate and testicular cancer. We cover these areas of health in our Men’s Health webinar, and you can contact us through our website to facilitate this webinar at your organisation. We sit down with Daniel a BANT Registered Nutritionist to ask him the following questions: What is andropause and does it exist?  Key things in terms of nutrition men can do for their heart Should men check their prostate, and how? Can you explain the link between stress and reduction in testosterone, and can an understanding of nutrition be beneficial? Can you share with us your tips on good mental health including how nutrition can help Daniel also mentioned this link https://www.youtube.com/watch?v=AO6n9HmG0qM About Daniel Daniels award-winning personalised nutrition is based on your diet on your specific needs - because you are unique. One-sized dietary guidelines may be a good start, but tailored nutrition advice is the cornerstone of health. It gets results. Daniel works with a proprietary functional medicine model to offer personalised nutrition and lifestyle recommendations. He looks at the causes of ill health and bases solutions on a complete case history, using the most sought after biochemical, genetic testing, and analysis available. He’s a firm believer in personalised nutrition and want you to understand your body holistically, transform your life, and feel great. His programmes have worked for thousands of people internationally who have benefited from weight loss, better skin, more energy, and less stress. Daniel discovered nutrition through suffering from some personal nutritional issues, including acne and fatigue. Through genetic and functional testing, he was able to understand factors which helped alleviate his symptoms, giving him more energy, and a full understanding of how he was meant to function. Daniel has completed further training to become a Certified Functional Medicine Practitioner which there are only a handful of practitioners in the UK. This is the Gold Standard in Functional Medicine training so clients are assured he is working to the highest level possible. Follow Daniel: Website: www.thenakednutritionist.co.uk Instagram: @thenakednutritionist

At just 8 weeks old Naomi was diagnosed with a condition which meant she could not see colour and was extremely sensitive to light. She faced bullying at school affecting her self-confidence. Her love for rowing developed at University leading to Naomi winning six World Championship titles, Bronze in Beijing, Gold in London 2012 and an MBE in 2013. Upon retiring from GB Rowing Team in 2013 Naomi wanted to keep testing her resilience and established a new Guinness World Record – to row the length of the Thames (165miles) non-stop in a single sculling boat which she did in just over 47 hours! She’s became the 1st woman to row the Navigable Thames. Naomi also does quite a bit of motivational speaking at corporate events and schools and motivation is the topic we’re going to focus on today. We ask Naomi: Do you still row? How has relationship with food changed over the years? Do you have a nutrition plan you follow when you’re training to make sure you get the right balance of various food groups?  Key strategies to maintain resilience? Motivational tips to stay healthy in current climate and on dark damp mornings? Nutrition motivation tips to avoid unhealthy eating? About Naomi At the London Paralympic Games in 2012, Naomi achieved what some athletes only dream of - winning a Gold Medal in front of a home crowd. For most of her young adult life, this level of achievement was, quite literally, unimaginable. Not least because at just 8 weeks old, she was diagnosed with Achromatopsia, along with a cocktail of other eye conditions.  This means that she has no colour vision, and is extremely sensitive to light. During her years in mainstream school, she was severely bullied; and her differing needs were generally not well understood. All of this led her to significant academic under-achievement, and seriously affected both her self-confidence and self-esteem. During her second year of University, she was offered the chance to try out for the GB Adaptive Rowing Team. Of course, she grasped this opportunity with both hands; and just four months later became a World Champion in the GB Mixed Coxed Four. Over the next 10 years, during which Para-Rowing developed into a full-time, Lottery-Funded Paralympic Sport - she went on to win six World Championship titles, Bronze in Beijing, and Gold in London. Amidst all of this achievement, she was always driven by a burning desire to prove that she should never to be defined by her disability. Having retired from the GB Rowing Team in 2013, she decided, in 2016 to test her resilience a little further. Her ambition was to establish a new Guinness World Record - by rowing the entire length of the Navigable Thames, in a single sculling boat. With the help of a veritable army of generous volunteers and supporters, she covered the 165 miles from Lechlade to Gravesend, non-stop, in forty-seven hours, fifty-nine minutes, and fifty-four seconds. In doing so, she became the first woman to row the Navigable Thames. Naomi is now motivating and inspiring others with her incredible story and has presented to audiences large and small, young and old...  working with individuals, companies, teams, and charities.  What really motivates her is helping people to be the best that they can be.  Follow Naomi on the following social media channels: LinkedIn: https://www.linkedin.com/in/naomiriches Twitter: NaomiRichesMBE Instagram: naomiriches_mbe

Weight gain, anxious, hair loss, foggy head, dry skin, constipation - these are all common symptoms of an underactive thyroid, which is relatively common in the UK. We chat to Laura de la Harpe and ask her to share her knowledge on thyroid health and the role of nutrition in thryroid health, including:  Common thyroid symptoms Available tests Test reliability What are the causes Foods to avoid/eat more of Medication Related health conditions Implications Further information is on our website webinar page. Laura de la Harpe: Laura is an experienced nutritional therapist whose thriving Reading-based practice, Nutritional Benefits, has been established since 2007. She enjoys an excellent reputation for success and has clients from Berkshire, Oxfordshire, Hampshire, Surrey and London. Laura’s philosophy is based on the belief that by understanding how foods affect your energy, mood and general wellbeing, you can make changes to your health that are sustainable and achievable. Laura uses Functional Medicine principles to get to the root cause of health issues for each client, and then creates a tailored programme, teaching them how to understand food and its impact on health. She has a ‘never give up’ attitude, and will support each client to master their diet and make the right choices, so they no longer feel at the mercy of food. Training, qualifications & experience Trained by World-renowned ION, qualifying in 2006.  A member of the Institute for Functional Medicine since 2015 A very experienced metabolic balance coach since 2011. Laura is a fully qualified and Registered Nutritional Therapist.  She studied or four years at the Institute of Optimum Nutrition in Richmond, obtaining the Dip ION and FdSc (Diploma in Nutrition and a Foundation Science Degree). She is a member of the BANT which is the professional body for Nutritional Therapists. Laura is also a member of the Complimentary & Natural Healthcare Council (CNHC) which was established with Government support to regulate Nutritional Therapy (and other complementary therapies). Its' key purpose is to protect the public and recommends when seeking a Nutritional Therapist to consult with someone who is CNHC registered. Laura’s areas of specialism include weight management, digestive disorders/IBS/ulcerative colitis, food allergies & intolerances, female hormone health, thyroid health, Hormones (PCOS, PMS, menopause and adrenal imbalances) including chronic fatigue.  Laura is also a qualified DNA Life practitioner and offers 4 profiles: DNADiet, DNAHealth, DNAOestrogen and DNASport. Also a reminder: The information in this podcast is for educational purposes and should not replace medical advice. The information is not intended to diagnose or treat any medical condition. If you have a diagnosed medical condition, you should consult a doctor before making any major changes to your diet, and; Some supplements may interact with medications and you should check with your GP before commencing any supplement programme.

In this episode we sit down again with Lucy Whitehall to discuss the sleep cycle - how it works, what are the stages, are some stages more important than others for children and again for adults? We ask Lucy to explain circadian rhythm and if we don't work with it what might go wrong in terms of health (shift workers). We discuss the importance of daylight to reset the body clock and darkness to promote the release of melatonin. Lastly we look at how much is the ideal number of hours. Lucy shares 5 tips to help you get a goof night sleep http://transformandthrive.co.uk/blog/5-tips-for-better-sleep/   About Lucy Lucy is a Positive Psychologist and a Masters level Coach. She is a passionate about the power of wellbeing to help people succeed and excel. Lucy works 1:1 helping people identify their personal values and strengths, supporting them to achieve their goals. Lucy holds a BSc in Life Sciences, MSc in Human Resource Management, and is a chartered member of the Institute of Personnel and Development (MCIPD). Lucy is also a qualified Mindfulness guide and holds a Masters in Applied Positive Psychology and Coaching Psychology. https://www.linkedin.com/in/lucy-whitehall-990549a/

Leaving home for the first time....not sure how or what to cook? Jen and Jenny from Fearless In The Kitchen and The Lunchbox Dr share their tips to nutritious cooking on a shoe string including: the basic ingredients in any soup/stew/curry hearty minestrone soup packed with goodness top 10 cupboard stables nutrition for hangovers brain food to optimise learning and mental health Some of Jens great recipes here www.fearlessinthekitchen.co.uk/easy-recipes About Jen & Jenny While we still have social distancing, Jen is running one hour cook along Zoom classes for a range of plant based recipes, off to uni cooking, healthy snacks and dinner party menus. Jen Roach grows a lot of her own veg in a Kitchen Garden and includes the seasonal produce in further courses including; meat-free family meals, fermenting & gut health, healthier baking and vegan courses. The meals are quick, easy, healthy and affordable. A shopping list is emailed a week prior to the class and there’s also a PDF recipe booklet to keep. To find out more: www.fearlessinthekitchen.co.uk Facebook: www.facebook.com/fearlessinthekitchen/ Instagram: www.instagram.com/fearlessinthekitchen About Jenny Jenny Tschiesche is one of the UK's leading nutrition experts and the founder of www.lunchboxdoctor.com. Jenny delivers sought-after workshops to workplaces, sports teams and families. She has worked with BBC Sport, Sport England and Cancer Research UK and regularly contributes to Good Morning Britain, BBC Radio, The Guardian, The Mail, The Express and Top Santé. Her first recipe book (Sheet Pan Cooking: 101 recipes for simple and nutritious meals straight from the oven) was published on 13 March 2018. Jenny has also written Gut Health and Probiotics, and another recipe book called The Modern Multi-cooker Cookbook: 101 Recipes for your Instant Pot (™). Her most recent book is Real Lunchtime Food and is available to buy now. Follow Jenny on the following social media channels: Facebook: www.facebook.com/lunchboxdoctor Instagram: www.instagram.com/lunchboxdoctor Twitter: www.twitter.com/jennytschiesche  

In this episode we discuss nutrition tips to help reduce snacking and maintain eating healthily during lockdown, including: • Change habits • Caffeine • Breakfast like King • Glycaemic index • Portion control • Food/drink swaps For more information check out our Lockdown nutrition webinar. Follow us on Twitter  https://twitter.com/natalternative Follow us on Facebook https://www.facebook.com/The-Natural-Alternative-Health-Wellbeing-Ltd-210456875643976/ Follow us on Instagram https://www.instagram.com/natalternative/ Disclaimer: The information in this podcast is for educational purposes and should not replace medical advice. The information is not intended to diagnose or treat any medical condition. If you have a diagnosed medical condition, you should consult a doctor before making any major changes to your diet. Some supplements may interact with medications and you should check with your GP before commencing any supplement programme.

We've all been there - short on time and need to buy food on the go. Meal deals can be attractive as they're often more competitively priced than individual healthier options.  We catch up with Jenny to ask her if some meal deals better than others, and how can we find healthier meal deals? Jenny also speaks about a quick guide to reading food labels to help personalize food for our individual health, and we also go into more depth in this in our Understanding food labels webinar. We also discuss our nutrition top suggestions for homemade “lunch on the road” food, including lunchbox bingo to make sure there's nutritional balance. About Jenny Jenny Tschiesche is one of the UK's leading nutrition experts and the founder of www.lunchboxdoctor.com. Jenny delivers sought-after workshops to workplaces, sports teams and families. She has worked with BBC Sport, Sport England and Cancer Research UK and regularly contributes to Good Morning Britain, BBC Radio, The Guardian, The Mail, The Express and Top Santé. Her first recipe book (Sheet Pan Cooking: 101 recipes for simple and nutritious meals straight from the oven) was published on 13 March 2018. Jenny has also written Gut Health and Probiotics, and another recipe book called The Modern Multi-cooker Cookbook: 101 Recipes for your Instant Pot (™). Her most recent book is Real Lunchtime Food and is available to buy now. Follow Jenny on the following social media channels: www.facebook.com/lunchboxdoctor www.instagram.com/lunchboxdoctor www.twitter.com/jennytschiesche

In this episode we discuss Essential Fatty Acids with Dr Alex Richardson, including: Why are they called "essential" An explanation of structure of omega-3 (the difference between short and long chain) & the sources of omega-3 How frequently we should include omega-3 in our diet Is fortification with omega-3 reliable (e.g. eggs) How to choose a good omega-3 supplement If there are any medical reasons for not taking an omega-3 supplement How you can test to see if you are low in omega-3 We also include omega-3 in our Brain Food webinar if you would like to dive deeper into omega-3 for mental health. Dr Alex Richardson Dr Alex Richardson is a Research Associate at Oxford University and is internationally known for her research into the role of nutrition (especially dietary fats) in brain development and function, and its implications for human behaviour, learning and mood. She has over 90 peer-reviewed publications, including controlled treatment trials, experimental studies, and collaborative investigations into the epidemiology and genetics of both normal individual differences and developmental and psychiatric disorders. Her current research centres on the role of omega-3 and omega-6 fatty acids in mental health and development. Dr Richardson frequently speaks for public and professional as well as academic audiences. Her own work has received substantial media coverage, and she is a frequent commentator for press, radio and TV in the UK and abroad. As Founder Director of the UK charity Food And Behaviour Research, she also has extensive experience of designing conferences and professional training courses on nutrition for mental health, wellbeing and performance. She is also author of one of my favourite books – They are what you feed them. Social media Follow us on Twitter https://twitter.com/natalternative Follow us on Facebook https://www.facebook.com/The-Natural-Alternative-Health-Wellbeing-Ltd-210456875643976/ Follow us on Instagram https://www.instagram.com/natalternative/ Disclaimer: The information in this podcast is for educational purposes and should not replace medical advice. The information is not intended to diagnose or treat any medical condition. If you have a diagnosed medical condition, you should consult a doctor before making any major changes to your diet. Some supplements may interact with medications and you should check with your GP before commencing any supplement programme.

In Sleep (part 1) we take a look at the main sleep issues for UK adults making it difficult to switching off, or waking through the night.  Anxiety is one of the reasons for insomnia and it's the most common reason, often described as difficulty letting go or switching off. Lucy shares a mindfulness tip (the body scan) to help calm on overactive mind and induce sleep. We also discuss that most women will have difficulty at least once in their life from at least one of the various life stages (peri-menopause, menopause, ageing, pregnancy). Lucy shares 5 tips to help you get a goof night sleep http://transformandthrive.co.uk/blog/5-tips-for-better-sleep/   About Lucy Lucy is a Positive Psychologist and a Masters level Coach. She is a passionate about the power of wellbeing to help people succeed and excel. Lucy works 1:1 helping people identify their personal values and strengths, supporting them to achieve their goals. Lucy holds a BSc in Life Sciences, MSc in Human Resource Management, and is a chartered member of the Institute of Personnel and Development (MCIPD). Lucy is also a qualified Mindfulness guide and holds a Masters in Applied Positive Psychology and Coaching Psychology. https://www.linkedin.com/in/lucy-whitehall-990549a/

In this - our very first episode - I discuss an overview of how nutrition can optimise your health, including: • Whole foods and variety of foods • Balance of carbohydrates, protein, fats, fibre, salt • Portion control • 5-a-day, not just for fibre but immune health During the episode I mention our Bitesize basics webinar for personal interest or if it's something you would like to offer as part of your organisation health & wellbeing initiative - here's a link to our webinars page https://www.natural-alternative.co.uk/nutrition-webinars/ I also talked about sugar alternatives. Here's a link to our article Sugar alternatives You can find links to our other podcasts on www.natural-alternative.co.uk Follow us on Twitter: https://twitter.com/natalternative Follow us on Facebook:  https://www.facebook.com/The-Natural-Alternative-Health-Wellbeing-Ltd-210456875643976/ Follow us on Instagram: https://www.instagram.com/natalternative/ Follow us on Linkedin: https://www.linkedin.com/company/18489143/admin/ About the speaker Anjanette is a Registered Nutritionist of 14 years, currently studying a MSc in Nutritional Medicine. She has written and facilitated seminars and webinars for large organisations (BP, John Deere, Hilton Hotels etc..), SMEs, charities, and benevolent funds. Anjanette's previous career was in Corporate Finance for PricewaterhouseCoopers in London, then followed a move to Australia to study nutrition. Disclaimer: The information in this podcast is for educational purposes and should not replace medical advice. The information is not intended to diagnose or treat any medical condition. If you have a diagnosed medical condition, you should consult a doctor before making any major changes to your diet. Some supplements may interact with medications and you should check with your GP before commencing any supplement programme.