Solutions Manual Podcast

Imagine how different our personal and professional lives will be when menopause is addressed for the people first?Our next conversation is with Vicky Mose, founder of Imagine How and one of the UK’s leading trainers and advocates for menopause support for the workforce. We talk about how menopause is a people risk first and a business-critical issue. With the recent UK legislation change, menopause reporting and support needs to go beyond “nice to have wellbeing add-ons” which means a major shift in leadership and business.This episode is a step towards that mindset shift.Join us as we discuss* The 10% Quit Club and the human, financial, and business costs that continue to increase* What the changes are in legislation, and what companies can do to support women* What interventions don’t work based on past failures from mental health initiatives* Personal insights into recognising and managing the menopause “monkey”* And more!Meet and Connect with VickyImagine HowVicky Mose | LinkedInWith three decades of expertise, Vicky has established herself as a transformative leader across health, education, and workplace wellbeing. From leading innovation within major charities to shaping professional standards in the fitness and education sectors, her impact is both strategic and far-reaching.Today, as the Founder of Imagine How, Vicky is at the forefront of workplace menopause strategy. She works with organisations to move beyond awareness and into action, helping them understand their menopause demographic, mitigate risk, and implement meaningful, measurable support. Her approach positions menopause not just as a wellbeing topic, but as a critical workforce, retention, and governance issue.A menopause mentor and trainer, Vicky combines her background in psychology, health and fitness, and awarding organisation leadership with lived experience to help organisations move from awareness to action. She is known for translating complex legal, cultural, and organisational expectations into clear, practical steps that support both people and performance.Her work has gained growing recognition. In 2026, Vicky was shortlisted for the London UK StartUp Awards in the Education and Training category, reflecting the impact and momentum of Imagine How as a business and movement.Imagine How is not just a platform, it is a call to action. Through her work, Vicky is helping organisations create menopause-ready workplaces where people can thrive, and where support is not left to chance. Get full access to Solutions Manual at zatonski.substack.com/subscribe

Our next guest is Johnny Els, founder of TruFit academy and human performance coach for veterans, triathletes, and entrepreneurs going through life transitions.Johnny shares his transition from grueling collegiate sports to helping others build sustainable habits without extreme changes. In this episode we talk about identity, getting to the emotional driver of your “why”, why taking care of yourself really matters, and how to redefine success for longevity.Thank you, Johnny for sharing your approach!Connect with Johnny:Johnny Els | LinkedInTruFit Academy • Health Coach For High Performance LeadersRead more:Effortless MotivationMovement as the ultimate brain and body boostYou live inside your brain's predictions. And your life depends on it.Life doesn’t come with a solutions manual – so we made one! The Solutions Manual Podcast is where Drs Sara Farwell and Maciej Zatonski talk about the challenges and solutions to a healthy mind, body, relationships, and career. Featuring super guests with personal stories, the science behind human behaviour change and transformation, and everyday tips for living fully. Get full access to Solutions Manual at zatonski.substack.com/subscribe

Sleep is the most overlooked foundational pillar of health and performance. This is paradoxical since nothing in human biology operates independently of sleep.Come with us into this episode where we discuss all things sleep and how to master your slumber:* Myths and misunderstandings of sleep* Sleep deprivation as the cultural badge of honour* Dr Matt’s personal insights and experiments with sleep* Core principles of sleep and cognition, immune function, cardiovascular health, metabolism, and hormonal regulation* Sleep architecture and how sleep actually works* Deep sleep and REM sleep and why they are critical to your health* What “good sleep” means, and why drugs don’t help* Timing, regularity and circadian rhythms* Why people struggle with sleep* How to get better sleep - immediately * And more!Download our free guide:Go to Bed! The Solutions Manual for Sleep (Free Download)Read on:Life doesn’t come with a solutions manual – so we made one! The Solutions Manual Podcast is where Drs Sara Farwell and Maciej Zatonski talk about the challenges and solutions to a healthy mind, body, relationships, and career. Featuring super guests with personal stories, the science behind human behaviour change and transformation, and everyday tips for living fully. Get full access to Solutions Manual at zatonski.substack.com/subscribe

Awie combines human movement science with evidence-based practice for helping people move beyond recovery and into thriving.This conversation is packed with a different view on health, longevity, clearer thinking, and personal development. We cover:* Exercise as medicine; and why the rest of the world is paradoxically behind* How personal drivers influence how we help others* The importance of continuous education for practitioners and their responsibility for helping patients* The realities of putting behaviour change into practice* Communication as a clinical skill* Supplements and the longevity perspective* And more!Thank you, Awie for being a part of The Solutions Manual!Meet and Connect with Awie:After experiencing a serious shoulder injury and rehabilitation myself, I became focused on bridging the gap between research and real-world outcomes. My approach is individual-first, adaptive, and grounded in what consistently works in practice rather than rigid protocols.I’ve worked across clinical rehabilitation, chronic disease management, and high-performance sport, and I believe meaningful change happens when sound science meets human context.Spies Biokinetics (@spies_biokinetics) • Instagram photos and videosAwie Spies | LinkedInLife doesn’t come with a solutions manual – so we made one! The Solutions Manual Podcast is where Drs Sara Farwell and Maciej Zatonski talk about the challenges and solutions to a healthy mind, body, relationships, and career. Featuring super guests with personal stories, the science behind human behaviour change and transformation, and everyday tips for living fully. Get full access to Solutions Manual at zatonski.substack.com/subscribe

We continue our conversation and cover the pharmaceuticals that, if used properly, could be helpful tools in breaking repeated behavioural loops and building new lifestyle habits.Unfortunately, they are rarely used that way. This is especially concerning since they have effects on your cognitive health and long-term performance.In this Solutions Manual Short, we talk specifically about what GLP-1s, benzodiazepines, and SSRIs do the brain, why it’s very difficult to come off of them, and what the data trends are showing for the future (scary!).Learn to use the tools to break loops and re-build for a better, healthier life.Please subscribe, like, comment, and share with your favourite humans.Catch up on Part 1:Episode 35 – SMS 6: Lifestyle Loops Part 1More on GLP-1s:GLP-1s for weight loss?Life doesn’t come with a solutions manual – so we made one! The Solutions Manual Podcast is where Drs Sara Farwell and Maciej Zatonski talk about the challenges and solutions to a healthy mind, body, relationships, and career. Featuring super guests with personal stories, the science behind human behaviour change and transformation, and everyday tips for living fully. Get full access to Solutions Manual at zatonski.substack.com/subscribe

In this Solutions Manual Short, we talk about the all-too-familiar loops and downward spirals that happen when we only manage symptoms and not make small changes to what’s underneath. We talk about the cycles of sleep deprivation, supplementation, and taking the “easy” pill that keep us from feeling better and getting healthy – and some simple things to do to break those loops.Please subscribe, like, comment, and share with your favourite humans.On sleep and magnesium supplementation:Life doesn’t come with a solutions manual – so we made one! The Solutions Manual Podcast is where Drs Sara Farwell and Maciej Zatonski talk about the challenges and solutions to a healthy mind, body, relationships, and career. Featuring super guests with personal stories, the science behind human behaviour change and transformation, and everyday tips for living fully. Get full access to Solutions Manual at zatonski.substack.com/subscribe

In this episode about dogs, we non-directly cover common challenges that humans face: lack of confidence, attitudes towards stress, how to use (and when not to use) rewards, anxiety, consistency, behavioural change, trust, trauma, the need for clarity, non-verbal communication, relationships, self-discovery, happiness, the important of setting boundaries … and many more! We even discuss… cats!Can you teach an old dog new tricks?Absolutely.Welcome our next guest, the award-winning dog behavioural specialist Flurina Stocker. Our conversation is a refreshing take on behaviour change, confidence, reward, and personality.Turns out, most of the principles can be successfully applied to changing our own behaviour - regardless of our past, our beliefs, our thoughts, traumas or emotions.See how many “that’s just like humans” you can count.If you have a pet, spouse, child, sibling, manager, coworker, or friend – there’s a tip or two for you in this episode.Thank you, Flurina, for sharing your philosophy and practice!Connect with Flurina:Canine Sense - Top Rated Dog Trainer Berkshire & SurreyCanine Sense (@canine_sense) • Instagram photos and videosRead On:Behavioural Loops, and how to break themHow to change your habits. Once and for all.Life doesn’t come with a solutions manual – so we made one! The Solutions Manual Podcast is where Drs Sara Farwell and Maciej Zatonski talk about the challenges and solutions to a healthy mind, body, relationships, and career. Featuring super guests with personal stories, the science behind human behaviour change and transformation, and everyday tips for living fully. Subscribe today! Get full access to Solutions Manual at zatonski.substack.com/subscribe

In this Solutions Manual Short, we simplify the physiology of overwhelm and the four ways it gets mislabeled (and mistreated) for most people who just need a reset. We give you a body-mind solution for when you are in overwhelm and tips for your future self.Please like, comment, and share with your favourite humans.Let’s dive in.Further readingSmall Steps: When a Step Backwards is Actually a Step ForwardsLife doesn’t come with a solutions manual – so we made one! The Solutions Manual Podcast is where Drs Sara Farwell and Maciej Zatonski talk about the challenges and solutions to a healthy mind, body, relationships, and career. Featuring super guests with personal stories, the science behind human behaviour change and transformation, and everyday tips for living fully. Get full access to Solutions Manual at zatonski.substack.com/subscribe

We are joined by Phill Tarling, The Image Coach and acclaimed stylist to high profile and executive men for the last 30 years.Our conversation is a journey through:· Image and its impact on credibility, confidence, and long-term success· The total transformation that can happen when a man is expertly styled· The science behind cognition, clothing, and performance· Quick wins anyone can implement for their own image· And more!Thank you, Phill, for talking with us in person!Work with Phill:London menswear fashion stylist and Image ConsultantPhill Tarling on LinkedInPhill Tarling on InstagramResources:Instant ConfidenceEnclothed cognition (Read full text article at ScienceDirect) Get full access to Solutions Manual at zatonski.substack.com/subscribe

In this very special episode, we sit down with Abby Payne, Screen Time and nervous system coach, registered nurse, and creator of the Digital Detox Program—a science-backed, spiritually grounded program that helps overwhelmed professionals rebuild a healthier relationship with their devices. Abby shares her personal story of scrolling and screen time addiction at the height of Covid as an ICU nurse, and what she did to become THE expert in how to break that cycle.Our episode covers:· What digital overload looks like· The mental, physical, and social risks to overuse and dependence on screens· Steps to take to wean from scrolling· Replacement habits and building a better life· And more!Thank you Abby, for sharing your light and brilliance!Where to find Abby?Nurse Abby CoachingFurther readingLife doesn’t come with a Solutions Manual – so we made one! The Solutions Manual Podcast is where we talk about the challenges and solutions to a healthy mind, body, relationships, and career. Featuring super guests with personal stories, the science behind human behaviour change and transformation, and everyday tips for living fully.Did you find this page by chance? Subscribe, or you might never see us again. It’s free!Solutions Makers is a bespoke coaching consultancy, offering personalised solutions for physical and mental performance. To learn more and explore your future, get in touch with us here or at solutionsmakers.com. Get full access to Solutions Manual at zatonski.substack.com/subscribe

Dr James Morris, alcohol and addiction specialist, researcher, and author of the Alcohol Policy UK guidelines, speaks with us in this important episode about the social, environmental, and psychological impacts on alcohol normalisation and consumption. James shares his own personal experience of sobriety and the keys to changing behaviour for health: small steps.This episode flies by and blends science, history, personal stories, medicine, and habits.Thank you, James!Get in touch with James:The Alcohol ‘Problem’ Podcast - Apple PodcastsInstagram (@alcoholpodcast)On Alcohol:Life doesn’t come with a Solutions Manual – so we made one! The Solutions Manual Podcast is where we talk about the challenges and solutions to a healthy mind, body, relationships, and career. Featuring super guests with personal stories, the science behind human behaviour change and transformation, and everyday tips for living fully.Did you find this page by chance? Subscribe, or you might never see us again. It’s free!Solutions Makers is a bespoke coaching consultancy, offering personalised solutions for physical and mental performance. To learn more and explore your future, get in touch with us here or at solutionsmakers.com. Get full access to Solutions Manual at zatonski.substack.com/subscribe

Welcome Richard Waldman, founder of Brainyites and author of “Your Guide to a Better Way of Thinking” on this special episode of the Solutions Manual. Richard is a life coach, pastor, veteran, speaker, and author with decades of experience helping others through mental health crises.Our conversation takes us through some profound truths about the chatter in our heads, negative self-talk, judgments, and breaking those to live with purpose.Links to Richard:About - BrainyitesYour Guide to . . . A Better Way of THINKING (Amazon)More on Negative Thinking:Life doesn’t come with a Solutions Manual – so we made one! The Solutions Manual Podcast is where we talk about the challenges and solutions to a healthy mind, body, relationships, and career. Featuring super guests with personal stories, the science behind human behaviour change and transformation, and everyday tips for living fully.Solutions Makers is a bespoke coaching consultancy, offering personalised solutions for physical and mental performance. To learn more and explore your future, get in touch with us here or at solutionsmakers.com. Get full access to Solutions Manual at zatonski.substack.com/subscribe

We are very pleased to welcome Dr Kate Bancroft, Research Fellow at the University of Oxford’s Institute of Population Ageing, for the third episode of our Built for More miniseries. Her primary research applies advanced geospatial modelling to analyse the distribution and accessibility of health and social care services and assets across Oxfordshire. Kate currently works in gerontology but previously worked as a physical education teacher for primary and secondary school children, . Her specialties andThis episode blends science, behavioural change, lived experience, and calls to action for the uncertain future.Our conversation takes you through:· How socioeconomic disparities impact healthy ageing· What it takes to build habits and the deeper why that sustains them· The insights and expertise gained from working among older populations· Advice for the young at heart· And much more!Thank you, Kate!Meet Kate: Kate Bancroft | Oxford Institute of Population AgeingOn Longevity: Your foundational guide for achieving longevityLife doesn’t come with a Solutions Manual – so we made one! The Solutions Manual Podcast is where we talk about the challenges and solutions to a healthy mind, body, relationships, and career. Featuring super guests with personal stories, the science behind human behaviour change and transformation, and everyday tips for living fully.Solutions Makers is a bespoke coaching consultancy, offering personalised solutions for physical and mental performance. To learn more and explore your future, get in touch with us here or at solutionsmakers.com. Get full access to Solutions Manual at zatonski.substack.com/subscribe

Here’s a little tough love for all of our procrastinators: you need less lies and less excuses.In this Solutions Manual Short, we give you three simple tips to break your procrastination loop right now and to start enjoying your life without the panic or extra pressure.Links:Quick Tips Series (9/30): Procrastination Life doesn’t come with a solutions manual – so we made one! The Solutions Manual Podcast is where we talk about the challenges and solutions to a healthy mind, body, relationships, and career. Featuring super guests with personal stories, the science behind human behaviour change and transformation, and everyday tips for living fully.Solutions Makers audits and redesigns how people function for longevity in life and career. Our programmes are bespoke, personal, and rooted in brain health, biology, and behaviour. To learn more and explore your future, get in touch with us here or at solutionsmakers.com. Get full access to Solutions Manual at zatonski.substack.com/subscribe

Our conversation is packed with relatable strategies and learnings for pursuing a path of purpose, taking feedback, the importance of networking, an approach to lifelong learning, and how to balance life, work, family, and health. We also talk about what to do in difficult moments of uncertainty, self-doubt, and testing.This episode highlights Sheuli’s brilliance as a mentor, business leader, medical leader, advocate, and human.Thank you, Sheuli, for sharing your brilliance!Please connect with Sheuli on LinkedIn.Sheuli is the President of the Faculty of Pharmaceutical Medicine (FPM) and Director of Actaros Consultancy, Chief Medical Officer at Reinventing Health and Director at PM Life Sciences Consulting. Sheuli is a UK-registered physician who is focused on meaningful development and commercialisation of medicines and digital technologies. As a Fellow of the FPM, a Global Fellow in Medicine Development with IFAPP and a Fellow of the Royal College of Physicians of London and holds a number of other advisory roles, she has held senior roles in industry including Executive Director for Research, Medicine and Innovation at the ABPI and medical leadership roles in health tech and pharma companies. A skilled communicator and advocate for sustainable, patient-centric innovation, she is a sought-after speaker and advisor across academia, government, and industry.Four Thousand Weeks | Oliver BurkemanLife doesn’t come with a manual – so we made one! The Solutions Manual Podcast is where we talk about the challenges and solutions to a healthy mind, body, relationships, and career. Featuring super guests with personal stories, the science behind human behaviour change and transformation, and everytday tips for living fully.Solutions Makers audits and redesigns how people function for longevity in life and career. Our programmes are bespoke, personal, and rooted in brain health, biology, and behaviour. To learn more and explore your future, get in touch with us here or at solutionsmakers.com. Get full access to Solutions Manual at zatonski.substack.com/subscribe

Everyone falls into the trap of knowing – thinking that the more you know about something, the more likely you are to have the ability to do it, but without actually doing it. Without doing, competence and confidence become illusions, never having any real world outcome.In this Solutions Manual Short, we give real examples of this – from flying planes and surgeries, to public speaking and exercising – and how to get your brain out of this loop!Links:Quick (ish) Tips Series (19/30): The Trap of KnowingInstant ConfidenceMastery and Knowledge Levels Life doesn’t come with a solutions manual – so we made one! The Solutions Manual Podcast is where we talk about the challenges and solutions to a healthy mind, body, relationships, and career. Featuring super guests with personal stories, the science behind human behaviour change and transformation, and everyday tips for living fully.Solutions Makers is a bespoke coaching consultancy, offering personalised solutions for physical and mental performance and wellbeing. To learn more and explore your future, get in touch with us here or at solutionsmakers.com. Get full access to Solutions Manual at zatonski.substack.com/subscribe

Perfectionism usually stems from learned behaviours in childhood that prevent your adult brain from taking action or doing meaningful things.There are solutions to address this! Listen for more and test it out.Links:Quick Tips Series (7/30): PerfectionsimExtra Effort Makes you Worse at Your Job (long read) Get full access to Solutions Manual at zatonski.substack.com/subscribe

Welcome to our new Unlocked Leadership mini series! In these candid conversations, we speak with some of the most successful leaders about their career development, turning points, and strategies for sustainable success.Our first guest is Cristina Hallinan who embodies true leadership in her personal and professional life. Over the past twenty years, she has served in various roles with the global pharmaceutical company and currently leads operations at the company’s largest manufacturing site in the US.Cristina brings light and wisdom about:* Knowing oneself and how to give and receive advice* The mental, emotional, and cognitive benefits of daily physical movement* Practicing gratitude and genuine appreciation* What leadership is and how to embody it fully* Learning from failure and forward-thinking* And more!Thank you, Cristina for sharing your insights!Solutions Makers is a bespoke elite life and executive coaching consultancy, offering personalised solutions for physical, emotional and cognitive resilience. To learn more and explore your future, get in touch with us here or at solutionsmakers.com. Get full access to Solutions Manual at zatonski.substack.com/subscribe

Are you a people pleaser or know someone who is? Maybe a colleague, manager, cousin, or friend?People pleasing is a fear-based response that is detrimental to the people pleaser and to those around them.There are solutions to address this! Listen for more and test it out.LinksQuick Tips Series (4/30): People Pleasing Do you know someone who would benefit from listening to this episode? Be kind, and share it! Get full access to Solutions Manual at zatonski.substack.com/subscribe

🥳 Today we celebrate our 1st Birthday! 🎂 Here are some of our achievements from the last 12 months! 📅 📒 2,000+ regular readers of our Solutions Manual🤝 1000+ hours learning, reading, writing, certifying🌍 100+ clients in 10 countries 🎧 800+ people (on average) listening to our 20 podcast episodes 👩‍🎓 5 conferences🧑‍💼 2 high-impact workshops 📻 2 guest podcast appearances 🕸️ 1 new website 🖥️ 1 new AI-based FREE virtual coach trained on our unique methodologyWhat's coming?- We are committed to helping even more people in Year 2- SMS - Solutions Manual Shorts - bite sized podcast to help you solve your everyday challenges - Keynote Lecture at the United Nations - New, unique corporate and workplace offerings- New Signature VIP Partnership program (launching April 2026, in person, in London)- Work towards publishing our new book- And many more! Get full access to Solutions Manual at zatonski.substack.com/subscribe

We were thrilled to speak with Dr. Dani Hristova, physician, researcher, and fierce advocate for women’s health and menopause management. In this episode, Dani shares her personal story on her mother, her own early menopause, and the turning point for her as clinical researcher when she spoke to hundreds of women suffering and losing their mental, emotional, and physical wellbeing.It’s powerful and packed with:* Misconceptions and myths* What to ask your GP, PCP, or Pharmacist* How menopause can wreak havoc on the brain – confidence, efficacy, and performing at work* Why having healthy movement and nutrition habits early can be critical for monitoring health during peri/menopause* The truths about HRT – the optimal window for starting, testosterone, and what the data show about risks for cancer, weight gain, and side effects* And more!Learn more about Dani and connect with her here:Dr. Dani is a Clinical Research Physician with a special interest in menopause and perimenopause management. She has conducted several clinical studies on emerging menopause therapies and holds both the British Menopause Society Certificate in Menopause Management and the Certificate of Principles and Practice of Menopause Care.Her interest in menopause stems not only from her direct clinical experience supporting hundreds of women participating in menopause studies, but also from her own personal journey. Diagnosed with premature ovarian insufficiency (POI) before the age of 40, Dani has first-hand experience navigating both NHS and private menopause care in the UK.This combination of professional expertise and lived experience has inspired her to raise awareness around menopause through social media and to deliver training aimed at improving menopause care and understanding.Dr. Dani on LinkedInBritish Menopause Society | For healthcare professionals and others specialising in post reproductive health Get full access to Solutions Manual at zatonski.substack.com/subscribe

Join us for this casual conversation of our own reflections on what small lifestyle habits and experiences had the biggest impacts. We reflect on the long-term benefits that learning, reducing alcohol, movement, and stillness have had in our personal lives.What’s the best thing you ever did for your brain? Get full access to Solutions Manual at zatonski.substack.com/subscribe

We are pleased to host Jane Tarrant, renowned breathing habits specialist, speaker, and educator dedicated to helping people unlock better health, performance, and emotional resilience through the power of functional breathing. Fuelled by her own journey of learning to breathe well and guided by her unquenchable curiosity and love of learning, Jane helps people recognise unhelpful breathing patterns, retrain their habits, and harness the breath as a powerful tool. Jane makes the breath accessible and impactful for everyone—from athletes and executives to those seeking everyday calm.In this episode, we touch on:* What most of us do wrong when it comes to breathing and how to start fixing it at any age* The importance of breathing education* What oxygen does for the brain* Managing emotions* How to find your D-spot* And more!Where to find Jane?LiNK BREATHINGLinkedInInstagramLiterature* Frontiers | How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing* Mindfulness-Based Stress Reduction vs Escitalopram for the Treatment of Adults With Anxiety Disorders: A Randomized Clinical Trial | Complementary and Alternative Medicine | JAMA Psychiatry | JAMA Network Get full access to Solutions Manual at zatonski.substack.com/subscribe

The prevalence and severity of the decline of mental wellbeing has continued to increase over the last two decades, with rates of reported mental wellbeing concerns nearly double for women compared to men. The widespread use of AI and its consistently reported negative impacts on human cognitive performance contributes significantly to this decline.In this unscripted, open conversation, we summarise what recent studies show and what steps someone can take if they are experiencing negative impacts of technology on their cognitive and mental fitness. As you listen, we encourage you to do a little audit:* What is my partner’s or close friend’s phone number?* When is the last time I read a physical book?* Have I pet my dog or cat today?* What question do I really want to know the answer to? Who can I ask?* When was the last time I travelled to a new place without relying on GPS?* Can I make simple mental calculations without relying on a calculator in my mobile device?* When was the last time I read an article discussing a viewpoint opposite to the beliefs I currently hold?References & Literature“It happened to be the perfect thing”: experiences of generative AI chatbots for mental health | npj Mental Health Research[2504.18412] Expressing stigma and inappropriate responses prevents LLMs from safely replacing mental health providersArtificial Intelligence for Mental Health and Mental Illnesses: an Overview | Current Psychiatry ReportsAI therapy bots fuel delusions and give dangerous advice, Stanford study finds - Ars TechnicaOne in four young people in England have mental health condition, NHS survey finds | Mental health | The Guardian Get full access to Solutions Manual at zatonski.substack.com/subscribe

We speak with Sarah Vizer who overcame burnout and transformed her health and career – before it was too late. She now inspires others to redefine success, prevent burnout, and build enduring careers as an author, speaker, and acclaimed executive coach. In this episode, we dive into:* The importance of knowing ourselves and setting healthy boundaries* What is often missed in burnout, chronic fatigue syndrome, women’s health, and mental wellbeing and what to do about it* Gratitude, learning, overcoming failure, giving care to yourself, and never giving up* And more!Connect with SarahFind Sarah’s book on her website or AmazonConnect with Sarah on LinkedIn for leadership coaching, or if you are feeling on that edge of burnout.Recommended ReadingThe truth about burnout, by Christina Maslach and Michael P. LeiterGallup 2025 State of the Global Workplace report - https://www.gallup.com/workplace/349484/state-of-the-global-workplace.aspxArticle about the 7 types of rest - https://www.psychologytoday.com/au/blog/a-different-kind-of-therapy/202212/the-7-kinds-of-rest-you-need-to-actually-feel-rejuvenated Get full access to Solutions Manual at zatonski.substack.com/subscribe

There are tons of well presented, visually-appealing posts on LinkedIn these days around leadership. The infographics are sharp and colourful and pristine and full of “information” that gets thousands of engagements. But as clean and packed full of advice as these posts are... are they helpful? LinkedIn is an expansive platform for networking, sharing content on tons of topics, engaging in discussions and debates, advertising events, finding jobs. It’s global, it’s connected, and it’s a fertile marketplace for leadership ideas and skills. But is the recent, AI-driven, generic LinkedIn content less about leading and more about misleading? On this episode, we discuss real examples of posts and advice we’ve seen lately that in our opinion don’t just miss the mark with leadership skills, but could actually be harmful. We talk about: * Why ChatGPT will not make you stand out from the sea of mediocrity?* What empathy in the workplace and in a leadership really means?* How well-intentioned people cause harm at large scale?* What is the role of sacrifice in achieving your goals?* How knowledge can prevent you from succeeding?* How people’s perception shape your reality?* And more! Join us in this conversation – we'd love to hear your thoughts! Or simply drop us a line in the comments or to our mailbox. Get full access to Solutions Manual at zatonski.substack.com/subscribe

In this episode, our friend Freya shares her deeply personal experience, and her journey from addiction to and through sobriety. We talk about the beneficial impacts of stopping poisoning your brain with alcohol on physical and mental health, Freya’s turning point, how to get help, what to do when alcohol withdrawal becomes a medical emergency, and how to navigate the changes that come with being sober. Freya describes herself as a proud alcoholic with a bright future as she continues to help others as part of her renewed purpose.LinksArticle: Alcohol - minimising the negative impact of drinkingPodcast: Episode 5 - Spirits Misused: Part 1SupportAlcohol Change UKNHS Alcohol Support, UKUK National Drink Helpline: +44 0300 123 1110Alcoholics Anonymous UK Helpline: +44 0800 917 7650US Alcoholics Anonymous Helpline: +1 866 920 0628 Get full access to Solutions Manual at zatonski.substack.com/subscribe

We recently asked the people in our networks on LinkedIn what their biggest obstacle to their professional growth is, and the responses were very insightful...1. Too many competing priorities2. Fear, anxiety, and self-judgment3. Lack of a support systemIn this episode of the Solutions Manual podcast, we address #3 and talk about what a support system is, common assumptions and mistakes people make about their support in the corporate environment, how to audit your own network, and taking the next step in refocusing your resources on having a support system that will help you rather than hinder you.KEY MESSAGE: Be proactive in building and re-building your support system of mentors, coaches, sponsors, friends, and family who will provide you the support you need to advance personally and professionally. Removing people from your life who stop you from growing (or worse: drag you down) is often necessary.ResourcesFurther Reading* Chiaburu, D. S., & Harrison, D. A. (2008). Do peers make the place? Conceptual synthesis and meta-analysis of coworker effects on perceptions, attitudes, OCBs, and performance. Journal of Applied Psychology, 93(5), 1082–1103.* Drageset, J. (2021). Social support and its impact on job satisfaction and emotional well-being. Journal of Occupational Health Psychology, 26(1), 1–12.* Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: from neurobiology to clinical practice. Psychiatry (Edgmont), 4(5), 35–40.* Leow, S., & Ng, M. (2020). The role of social support in dealing with different types of stressors in the workplace. In Workplace Stress Management (pp. 45–60).* Saphire-Bernstein, S. (2013). Close relationships and happiness. In The Oxford Handbook of Happiness.* McCullough, M. E., Worthington, E. L., & Rachal, K. C. (1997). Interpersonal forgiving in close relationships. Journal of Personality and Social Psychology, 73(2), 321–336 Get full access to Solutions Manual at zatonski.substack.com/subscribe

This episode was recorded without overthinking. Just a real story with real solutions to help your brain work with you. Follow us, subscribe, and share with your favorite brain.Links:Surgeon's guide to overthinkingFurther reading: Visit zatonski.substack.com for downloadable documents with further reading. 1. Gender Differences in the Cortical Distribution of Corpus Callosum Fibers: Research on gender-based disparities in human brain structure has spanned over a century, yielding conflicting results and ongoing debate. While some studies indicate minimal distinctions, others consistently highlight differences in the corpus callosum (CC), even after accounting for average brain size.2. The Role of Corpus Callosum Development in Functional Connectivity and Cognitive Processing: The corpus callosum is hypothesised to play a fundamental role in integrating information and mediating complex behaviours. Here, we demonstrate that lack of normal callosal development can lead to deficits in functional connectivity that are related to impairments in specific cognitive domains. Get full access to Solutions Manual at zatonski.substack.com/subscribe

Dr. Julie Miwa, neuroscientist and founder of the NeuroSalon, speaks on the Solutions Manual about neuroplasticity and how to build a better brain. In this conversation, we talk about:- Why neuroplasticity matters, how to make better decisions, how to problem solve, how to improve your attention, and retain cognitive power later in life,- Why nicotine is bad for cognition,- The benefits of engaging in creative activities and in physical exercise for the brain,- Psychedelics, nootropics, video games and brain wave stimulation,- How to deal with negative self-judgment,- How to hack your dopamine system to help you achieve your goals- and more!LinksNeuroSalonThe Role of the Lynx Gene in Learning and BehaviorThe Solutions ManualCognitive PerformanceYour brain does not work the way you think it does…Information Diet: Secret to Improving Your Cognitive PerformancePsilocybin: 5 Years of psychotherapy in 1 afternoon? Get full access to Solutions Manual at zatonski.substack.com/subscribe

Burnout impacts more than the individual and its impacts can last for years after recovery. We review the six (6) universal causes of burnout and the solutions for short- and long-term recovery and prevention for you and those closest to you.* Work Overload (too much work; poor time management skills; low competency)* Lack of Control (micromanagement, work below skill level)* Insufficient Rewards (low pay; high expectations)* Social Divisions (poor work practices, poor policies, etc.)* Sense of Injustice (perceived mistreatment; poor management)* Value Conflict (wrong role; wrong industry; wrong reasons for choosing job)Do you have experience of your own? How did you recover from burnout? What are you doing to prevent this from happening to yourself or those in your care in the future?Now, you can help others! Share your story on the Solutions Manual.ResourcesRead more: Burnout - Solutions ManualPodcast: Survival Mode: Burnout, Part 1Article: Optimising Sleep for Lifelong Health and Longevity2025 UK Report on Burnout - Mental Health UKPress: The 6 Causes of Burnout (and How to Avoid It) Get full access to Solutions Manual at zatonski.substack.com/subscribe

In this very special episode, we speak with Dr. Seth Toback, physician and pharmaceutical industry executive and continue the conversation on the use (or misuse) of medications for #weightloss like #semaglutide, #tirzepatide, or the new #retatrutide.  We talk about the science, eating and exercising for longevity, and learn some important insights from Seth’s own personal health journey. Listen or watch for the discussion and expert opinions on: Dose escalation in the clinical trials versus real life Setting realistic goals and measures of success Gaps in healthcare, public health education, and concerns for the future Novel uses for GLP-1 agonists for alcohol use disorder, dementia, and other cognitive conditions Advice for someone considering starting a drug and what questions to ask your doctor And more!  Resources: GLP-1s for Weight Loss? https://zatonski.substack.com/p/glp-1s-for-weight-loss?utm_source=publication-search  Exercise for Health: https://zatonski.substack.com/p/exercise-for-health?utm_campaign=posts-open-in-app&triedRedirect=true  Podcast: Episode 3 - Slimming Madness - by Zatonski, MD and Sara Publication: https://www.acpjournals.org/doi/10.7326/ANNALS-24-01590?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed   Get full access to Solutions Manual at zatonski.substack.com/subscribe

What is cognitive performance?It is your brain’s ability to perform – think, conceptualise, reason, make decisions, and handle mental load. Just like physical performance, it requires a reserve, time, and rest to strengthen. When you are physically weak, you train the muscle – add load, break it down, build it back up, and rest in between.The same is true for your brain!In this Solutions Mini episode, work out your brain with a simple exercise, think about your own reserve, and start to discover solutions to not lose your marbles so fast. Check in with us during the week on your progress. There are a few links to the Solutions Manual below to help as well.BONUS: Join us for a free, 7-day cognitive performance master class beginning 15th of January 2025. Send us a message here or to [email protected] for the details and to reserve your spot.The Solutions Manual:Cognitive PerformanceInformation Diet: Secret to Improving Your Cognitive Performance Get full access to Solutions Manual at zatonski.substack.com/subscribe

In this special episode, Sal shares his weight loss story and his strategies for losing and keeping more than 50 lbs (22 kg) off for the last fifteen years. This conversation also touches on:* Exercise for enjoyment, accountability, longevity, and helping others* The relationship between longevity and unlocking your physical and mental potential* The science of Zone 2 workouts and the benefits of using a stationary bike* Awareness around calories in and out* Mindset and increasing the dose of weight loss medications* The importance of a supportive environment* & More!Please share with someone you care about who might benefit from listening!To receive all new posts, consider becoming a free or paid subscriber!Additional References:Exercise for health - Part I GLP-1 agonists for weight loss? Force-velocity, impulse-momentum relationships: implications for efficacy of purposefully slow resistance training - PubMed Get full access to Solutions Manual at zatonski.substack.com/subscribe

In this episode, we respond to audience questions on all things sugar and artificial sweeteners and what the data (or lack of) show. We talk about the answers to: * What is sugar, exactly? Why do we crave it? * What are artificial sweeteners? * How do we metabolise sugars? * What are the relationships between sugars or sweeteners and diseases? * What are the dietary recommendations? Email us at [email protected] to receive our comprehensive guide on calculating your energy needs for losing fat and building muscle. Links: Sugars - Simple Summary (Solutions Manual) - https://zatonski.substack.com/p/sugars-simple-summarySugar Substitutes (Solutions Manual) - https://zatonski.substack.com/p/sugar-substitutes-deep-dive Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance - PubMedDietary fructose enhances tumour growth indirectly via interorgan lipid transfer | Nature Get full access to Solutions Manual at zatonski.substack.com/subscribe

In this episode, we answer, discuss, or debunk...* Drinking – good or bad for health?* What are the impacts of alcohol on the body and body composition?* What supplements can I take to help alcohol be metabolised?* What are the relationships between alcohol and the pillars of longevity?* Sleep, heat, creativity, tolerance – myths?* What do we recommend?Share with someone you care about that can benefit from listening to this podcastLinks & ReferencesSolutions Manual - How to minimise the negative impact of alcoholAssociation of Habitual Alcohol Intake With Risk of Cardiovascular Disease | Cardiology | JAMA Network Open | JAMA NetworkSleep, Sleepiness, and Alcohol Use - PMCEffects of alcohol on autonomic responses and thermal sensation during cold exposure in humans - ScienceDirectAlcohol-related dementia: an update of the evidence | Alzheimer's Research & Therapy | Full TextMechanisms Underlying Muscle Protein Imbalance Induced by Alcohol | Annual Reviews Get full access to Solutions Manual at zatonski.substack.com/subscribe

Five years ago, Phil was almost 600 lbs (270 kg) and had over 60% body fat.  Today, he’s under 250 lbs (112kg) and close to his goal of 15% body fat. In this very special episode, Phil shares his incredible story, lessons learned, his strategies for mindset reframing for his own longevity, and advice for others.  Our conversation takes us through a few key points: * It can’t be done for you.   * Progress is not linear, and small steps are still steps towards your goal. * Energy in, energy out.  It’s that simple.  (But not easy!) * Setting realistic goals and expectations requires education, patience, and acceptance. * Support, mentors, coaches, and friendships are critical.  Your circle may change as you grow, and that’s okay. * And so much more! Resources: Phil’s Social Media Page: InstagramThe Biggest Losers - Why diets failSolutions Manual Podcast  Get your own free guide for fat loss and muscle gain by emailing [email protected] with your name and biological sex and we’ll send you your copy today. Key Takeaways:  * Up to 95% of people re-gain at least the weight they have lost (if not more) regardless of the intervention – what do the 5% do differently? * Maintaining a healthy lifestyle is a lifelong commitment* Persistence, resilience, and willingness for gradual change are key to your success Get full access to Solutions Manual at zatonski.substack.com/subscribe

In this episode, we talk a little technical and summarise:·      The major hormones involved in regulating blood sugar and metabolism·      The original semaglutide SUSTAIN Phase 3 trial in diabetes patients and its expansion to use for weight loss·      The general mechanisms of GLP-1 inhibitors·      Why discontinuing medicine long-term can be desirable for non-diabetics and what happens afterLinks:https://zatonski.substack.com/p/glp-1s-for-weight-loss?utm_source=publication-searchhttps://dom-pubs.onlinelibrary.wiley.com/doi/epdf/10.1111/dom.14725https://pmc.ncbi.nlm.nih.gov/articles/PMC7064975/Disclaimer: The content of this podcast/blog is provided for general informational purposes only. It is not intended as medical, nursing, or other professional healthcare advice, nor does it create a doctor-patient relationship. Any use of the information on this blog, or materials linked from it, is at the reader's own risk. This blog's content is not a replacement for professional medical advice, diagnosis, or treatment. Readers and listeners should not ignore or postpone seeking medical advice for any health condition and are encouraged to consult their healthcare professionals for proper guidance Get full access to Solutions Manual at zatonski.substack.com/subscribe

Join us for the first of a multi-part discussion on burnout.  In this episode, we talk about:·      Progression of physical and emotional symptoms in a personal story·      The critical phase of self neglect (and why it shouldn’t be neglected)·      The prevalence of burnout between different generations·      Why taking a vacation may make burnout worse·      A few immediate steps to takeSolutions Manual Selections:Burnout - Solutions Manual (substack.com)Optimising Sleep for Lifelong Health and Longevity (substack.com)Please reach out for help, with questions, or topics to [email protected]: The content of this podcast/blog is provided for general informational purposes only. It is not intended as medical, nursing, or other professional healthcare advice, nor does it create a doctor-patient relationship. Any use of the information on this blog, or materials linked from it, is at the reader's own risk. This blog's content is not a replacement for professional medical advice, diagnosis, or treatment. Readers and listeners should not ignore or postpone seeking medical advice for any health condition and are encouraged to consult their healthcare professionals for proper guidance Get full access to Solutions Manual at zatonski.substack.com/subscribe

Welcome to the first Solutions Manual podcast episode! Meet Drs. Sara and Maciej, co-founders of Solutions Makers Ltd, and experts in tailored longevity planning who help people at the edge of burnout get their personal and professional lives back on track. These conversations are where we speak about our experiences, others’ stories, get into the science, and provide solutions that work.Disclaimer: The content of this podcast/blog is provided for general informational purposes only. It is not intended as medical, nursing, or other professional healthcare advice, nor does it create a doctor-patient relationship. Any use of the information on this blog, or materials linked from it, is at the reader's own risk. This blog's content is not a replacement for professional medical advice, diagnosis, or treatment. Readers and listeners should not ignore or postpone seeking medical advice for any health condition and are encouraged to consult their healthcare professionals for proper guidance. Get full access to Solutions Manual at zatonski.substack.com/subscribe