The Method - Health in the Real World

In the gym, there’s often a pattern: women on the cardio machines, men in the weights section. It's a divide that says a lot about how we think women should train, but how much of that is science, and how much is just habit?This week, Greg and Charlie sit down with Dr. Lauren Colenso-Semple, a researcher specialising in female physiology and strength training,to answer the question: should women train like men? Lauren is also the co-owner of the MASS Research Review, which helps bridge the gap between cutting-edge research and practical fitness strategies for coaches and trainers.As always, we’ll start with the science, unpacking the key biological differences between the sexes and what they actually mean for how women should train, their risk of injury, and their relationship with exercise across different life stages. From hormonal fluctuations across the menstrual cycle to the effects of menopause symptoms, we explore how the body changes and what that means for getting the most out of your training. From there, we move into the practice, where Lauren, Charlie, and Greg discuss tangible ways to improve our training routines. They discuss:How socialisation shapes women's access to sport from an early age (19:08)Why resistance training is conducive to healthy aging (26:23)  What should we consider before pursuing Hormone Replacement Therapy? (31:52)Lauren walks us through what physical training can look like across different life stages, including how contraception and menopause factor into the picture. Finally, in the experience section, we turn to your questions. How to get back into training post-partum? Can pilates and stretching help relieve period cramps? Are there exercises we should be prioritising to better manage our cycles? Tune in to find out. While we’re here, just a note on language: throughout this episode, we use the term "women" for accessibility, but this episode makes an important distinction between gender and biological sex.To explore further:Lauren Colenso-Semple - WebsiteLauren Colenso-Semple - InstagramGreg Potter - WebsiteGreg Potter - InstagramThriva - WebsiteIf you’d like to send us your health questions for future episodes, you can email us a voice note, or simply write in with your question at [email protected] Thriva:Thriva is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we're living – and healthspan – how well we're living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body - and what to do about it - before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions. To learn more about Thriva’s values and services, visit https://thriva.co/. 

Have you ever written to us and been waiting expectantly for your question to make the cut? Well, it's time we finally answered you. This week, Greg and Charlie are back behind the mic for something a little different; a special Q&A episode. Over the course of 8 episodes, we've gathered a number of fascinating listener questions that don't always fit neatly into the subjects we cover. So today, we give four questions the spotlight they deserve, drawing on Greg's depth of knowledge and experience in the world of science.We cover three big themes: nutrition, caffeine, and sleep. From the basics of fat loss to the science of jet lag, Greg – or Dr. P, as we like to call him – breaks down the science, while Charlie brings the questions you actually want answered, including:Low fat or low carb: which is best for weight loss? (3:53)Can you lower cholesterol through diet alone, without taking statins? (13:26)How does caffeine work, and does it affect everyone's sleep in the same way? (19:07)What's the best way to prepare for and recover from jet lag? (And is May a good time to see the cherry blossoms in Japan?) (33:32)Whether you're fine-tuning your diet, navigating your relationship with coffee, or counting down to a long-haul flight, there's something in this episode for you. And if you stick around, you might just hear from our producer Lise, who may or may not be drinking an alarming amount of French press coffee every morning.We hope you enjoy this alternative format; and let this be your reminder to send in your questions to [email protected]. Greg's brain is officially on tap.Links:Susanna Holt’s Satiety IndexTimeshifter AppGreg Potter - WebsiteGreg Potter - InstagramThriva - WebsiteAbout Thriva:Thriva is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we're living – and healthspan – how well we're living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body - and what to do about it - before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions. To learn more about Thriva’s values and services, visit https://thriva.co/. 

We all know that eating well matters; but what does that actually mean for you, specifically? Low-fat, low-carb, mediterranean, keto, intermittent fasting… What if the reason no single diet works for everyone is because no single diet should?In this episode, Greg and Charlie sit down with Dr. Lucia Aronica, an epigenetics and nutrigenomics scientist at Stanford University School of Medicine, who has contributed to the DIETFITS study, one of the best-known trials in the field of personalised nutrition. Lucia will break down what factors shape personalisation, and what the research really shows. We discuss the findings of the DIETFITS study, explain how individual responses vary, and break down what variables really matter for a healthy diet. We then zoom out to ask the bigger question: is there actually compelling evidence that a personalised nutrition plan beats a well-designed, healthy, generic one?From there, we move into our practice segment, where Lucia shares what this all means day-to-day. We cover:The healthy eating principles that apply to all of us, whatever our goals (21:41)Why testing insulin is crucial (25:06)Why pleasure is the key to adopt long-lasting healthy eating habits (29:21)Finally, in the experience section, we pick up on your questions. From the future of DNA-based nutrition to the truth about keto and your microbiome, meal timing, insulin spikes, and whether that daily tablespoon of olive oil is as good as people say, Lucia gives her take on some of the most common (and most debated) questions in nutrition today.Personalised nutrition is a genuinely exciting scientific territory, but at times, it can be overhyped. This episode helps you figure out what the evidence actually supports, and what practical steps you can take right now. To explore further:Lucia Aronica - WebsiteLucia Aronica - Stanford ProfileLucia’s Clinical Epinutrition CourseThe Standford DIETFITS StudyGreg Potter - WebsiteGreg Potter - InstagramThriva - WebsiteIf you’d like to send us your health questions for future episodes, you can email us a voice note, or simply write in with your question at [email protected] Thriva:Thriva is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we're living – and healthspan – how well we're living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body - and what to do about it - before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions. To learn more about Thriva’s values and services, visit https://thriva.co/. 

We all know what stress is like. The adrenaline on a deadline. Sweaty palms, a racing heart, or a tingling in your fingertips. Sometimes it also feels like a hovering feeling that keeps you stuck at your desk, unable to focus.So where does stress come from, why does it feel like this, and most importantly, how can we learn to handle it?In this episode, Greg and Charlie sit down with Professor David Spiegel, psychiatrist at Stanford University and a leading expert on the connection between mind and body, to unpack the science of stress and explore what we can do to manage without medication.We start by breaking down what stress actually is. David explains the biology behind the “fight or flight” response, how stress can snowball, and why our bodies react to psychological pressures as if they were physical threats. We also explain what hypnosis actually is: a state of focused attention that can help us regulate our response to stress.From there, we move into our practice segment and David shares simple techniques listeners can try straight away:Self-hypnosis tools you can use at home (19:22)Breathing exercises like cyclic sighing (22:34)How to set up your environment to enhance relaxation (26:40) Finally, in the experience section, we hear from listeners navigating stress in their own lives. From questions about supplements and sleep to managing stress in neurodivergence, or getting better at recognising the signs, David offers his guidance on how to take the next step.While stress is a deeply human thing, we don’t have to suffer from it! With the right tools, we can learn to work with our bodies rather than against them and build resilience to life’s challenges. Listen to this episode to find out how. To explore further:Reveri AppDavid Spiegel - ResearchGreg Potter - WebsiteGreg Potter - InstagramThriva - WebsiteIf you’d like to send us your health questions for future episodes, you can email us a voice note, or simply write in with your question at [email protected] Thriva:Thriva is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we're living – and healthspan – how well we're living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body - and what to do about it - before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions. To learn more about Thriva’s values and services, visit https://thriva.co/. 

So you want to adopt a proactive approach to health; but do you know what you’re starting from? How do you know what’s normal for you, and what’s worth keeping an eye on over time? For many of us, that first step – baselining our health – can feel confusing, or even intimidating.In this episode, Greg and Charlie speak to Dr Vishal Shah, Thriva’s Chief Medical Officer, to discuss why establishing a baseline is one of the most important things you can do for your long-term health and show you how to actually do it.In the science section, Vishal explains why health isn’t just the absence of disease but the result of many interconnected systems working together in the body. We draw connections between physical, mental, and environmental factors, and consider how small changes can lead to wide-ranging benefits.In the practice section, Greg, Charlie, and Vish discuss how a few well-chosen measures can already paint a useful picture of your health. In a quick-fire round, we explore:Why a blood test is an accessible way to check key areas like heart health (ApoB) and hormone levels (26:23)What grip strength can show you about long-term vitality (33:16)How testing your hearing can protect your cognitive health (36:02)Alongside more advanced options, we cover where you can access these tests for free or at low cost and how often it makes sense to track.Finally, we hear from listeners who are already taking steps to track and understand their health. We explore how to find the right balance between proactive tracking and information overload and what alternatives exist for those who find certain metrics stressful, like weighing themselves. Vishal also responds to questions about heart health and nutrition, helping listeners interpret their data and decide the next step in their health journey.In this episode, we see that small changes can have wide-ranging effects. When it comes to improving healthspan, the first step isn’t doing everything; it’s knowing where you stand.Resources we mentioned:Cognitive health: Food for the Brain Cognitive TestMental well-being: Warwick-Edinburgh Mental Well-being Scale TestSleep: SATED Sleep QuestionnaireBlood pressure monitors: OmronTo explore further:Vishal Shah - LinkedInGreg Potter - WebsiteGreg Potter - InstagramThriva - WebsiteIf you’d like to send us your health questions for future episodes, you can email us a voice note, or simply write in with your question at [email protected] Thriva:Thriva is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we're living – and healthspan – how well we're living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body - and what to do about it - before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions. To learn more about Thriva’s values and services, visit https://thriva.co/. 

Longevity often feels like an exclusive club. High-end supplements, private clinics, body scans that come with a hefty price tag… But what if healthy ageing wasn’t a luxury?In this episode, Greg and Charlie sit down with Andrea Maier, professor of longevity medicine and gerontology at the National University of Singapore, to explore how we can make longevity accessible to more people, regardless of income or background.We begin with the science of ageing: what actually happens in our bodies over time, why some people age faster than others, and how genetics and environment interact. Andrea explains why wealth and class have an impact on both lifespan and healthspan, and where small interventions can make a difference.From there, we move into practical ways to track and support healthy ageing. We highlight simple but powerful metrics we can monitor ourselves:What intrinsic capacity is and how you can test it to baseline your health (22:20)What strength tests you can do without specific equipment (25:37)Everyday measures of cognitive resilience to avoid frailty (29:01)We explore what these signals can tell us about long-term vitality, and how to nurture brain health even if sudoku isn’t your thing!Finally, we turn to the experience segment, where we tackle questions from listeners who have already started exploring longevity interventions. Andrea helps us demystify peptides. We break down what they are and what to watch out for on the market. We also discuss the hype around NMN supplements and whether they live up to their promise.Along the way, Andrea reflects on the people and experiences that shaped her own view of what living until 90 can look like. A reminder that longevity isn’t just about adding years to life, but about preserving the simple freedoms that make it beautiful. Resources we mentioned:Handgrip strength in Europe by characteristicsAsian Reference Values for Handgrip Strength from the NUS Academy for Healthy Longevity An Expert Consensus Statement on Biomarkers of AgingTo explore further:Andrea Maier - ResearchAndrea Maier - LinkedInGreg Potter - WebsiteGreg Potter - InstagramThriva - WebsiteIf you’d like to send us your health questions for future episodes, you can email us a voice note, or simply write in with your question at [email protected] Thriva:Thriva is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we're living – and healthspan – how well we're living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body - and what to do about it - before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions. To learn more about Thriva’s values and services, visit https://thriva.co/. 

After six months in space, the human body changes as much as it would after ten years on Earth. Without gravity setting the pace, muscle mass and bone density drop, circadian rhythms are disrupted, we rest and eat differently too… And that is also what happens as we age.So what can we learn from space medicine to age better here on Earth? And could the rigorous training astronauts use to protect their bodies hold a promise for staying strong and healthy on our own timeline? Greg and Charlie set to find out in this episode of The Method.Today, they sit down with Dr. Filippo Ongaro, a former space medicine physician at the European Space Agency. Filippo began his career in sports medicine before working with space agencies, where he studied how microgravity accelerates physical deconditioning. Today, he applies those insights through preventative medicine; his mission is to help people build long-term strength and resilience as they age.Together, we dive into what space physiology reveals about long-term health and fitness. We discuss where comparisons between spaceflight and aging on Earth are genuinely useful, and where they can be misleading. The conversation centres on one key idea: muscle and bone health are among the strongest predictors of quality of life as we get older.From there, we move into the practice segment. Drawing inspiration from astronaut training Filippo shares accessible, realistic ways to prioritise strength and consistency in everyday life, including:Where and how to get started to avoid frailty (21:18)When high intensity interval training can be valuable (27:48)Tips to adopt sustainable fitness habits (32:54)How to find the right “environment” to train (35:10)Filippo will show us that our muscles are one of the most powerful tools we have to age well. Whether you’re busy, starting later in life, or feeling intimidated by exercise, there is no bad time to begin, so tune in today to get started.Links:Filippo Ongaro - WebsiteFilippo Ongaro - YouTube Greg Potter - WebsiteThriva - WebsiteIf you’d like to send us your health questions for future episodes, you can email us a voice note, or simply write in with your question at [email protected] Thriva:Thriva is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we're living – and healthspan – how well we're living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body – and what to do about it -- before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions. To learn more about Thriva’s values and services, visit https://thriva.co/. 

For many of us, January starts with a new membership to the gym. Whether it’s your first time, or a glorious come back, chances are you’re thinking about a new routine. So where’s the best place to start? And maybe more importantly, what are we actually doing it for? What is resistance training, and why does it matter to be healthy?In this episode of The Method, Greg and Charlie sit down with natural bodybuilder and Strength and Conditioning researcher Eric Helms, to demystify resistance training: what counts, what doesn’t, and what benefits building strength holds beyond building muscle or looking “toned”. We start with the science, exploring why muscle growth, strength, and power are foundational to a long-term quality of life. Eric breaks down why resistance training isn’t just for athletes or bodybuilders, and why women in particular should feel confident picking up weights.From there, we move into the practice. With Eric, Greg and Charlie dive into routine advise you can adopt right now. We cover:“Training splits” or how to fit effective workouts into a tight schedule (16:28)How to achieve progress over time (20:11)Why resistance training can enhance endurance (23:36)The role played by hormonal cycles in training routines (25:41)Spoiler alert: you don’t need huge volumes or perfect programming to start seeing results, especially in the beginning.Finally, in the experience section, we talk about how to train when we don’t have a solid sleep routine, how yoga or mobility work can fit into resistance training, and how to interpret pain during sessions. Eric helps us figure out what can help us reach our goals. If you’re trying to train smarter, check out this conversation that will show you the ropes to make resistance training a part of your life. Links:Eric Helms - ResearchEric Helms - InstagramGreg Potter - WebsiteGreg Potter - InstagramThriva - WebsiteIf you’d like to send us your health questions for future episodes, you can email us a voice note, or simply write in with your question at [email protected] Thriva:Thriva is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we're living – and healthspan – how well we're living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body - and what to do about it - before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions. To learn more about Thriva’s values and services, visit https://thriva.co/. 

You know the feeling: life happens, routines fall apart, and suddenly sleep feels like something you’ve “lost”. So, what is really going on? In our very first guest episode of The Method: Health in the Real World, Greg and Charlie are joined by Dr Sophie Bostock, a sleep specialist, health psychologist, and founder of The Sleep Scientist. Sophie specialises in how sleep affects mental and physical health, and, crucially, how we can recover when sleep goes off the rails. This episode offers a deep dive into the issue of sleep disruption. We start our science segment with a quick fire round, to discuss what happens in the brain and body when sleep is disrupted; from memory and reaction time, to hormones, mood, and cardiovascular health. And we find out how and why insomnia shows up at different phases of life.We’ll follow up with practical advice to get our sleep back, especially for those who can’t just “catch up” or bank hours. Sophie, Greg, and Charlie dig into real world considerations, including: What parents and others in chronically disrupted phases of life can realistically do to protect their sleep (23:02);Why building a healthy relationship with your sleep environment matters (26:06);How relaxation techniques can make a difference (32:33);Why sleep apnea is often missed, and how to spot the signs (36:10).  Finally, we hear from our very first listeners, who shared their questions and practical challenges around sleep. If sleep has ever felt frustrating, or out of reach, this episode is for you.Links:Sophie Bostock - WebsiteSophie Bostock - YouTube Greg Potter - WebsiteThriva - WebsiteIf you’d like to send us your health questions for future episodes, you can email us a voice note, or simply write in with your question at [email protected] Thriva:Thriva is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we're living – and healthspan – how well we're living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body - and what to do about it - before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions. To learn more about Thriva’s values and services, visit https://thriva.co/. 

Welcome to The Method: Health in the Real World. This is a show where we speak to health experts and ask the questions that matter, so we can improve our lives in simple, effective ways. Think of it as your companion for figuring out how health science fits into real, and sometimes messy, lives.In today’s pilot episode, get to know your hosts, Dr. Greg Potter and Charlie Edmondson. Long-time friends with a shared curiosity about health, they’re here to dive into the hard questions and translate expert knowledge into something practical and doable. Each week, they’ll sit down with one specialist – from sleep scientists to longevity doctors and nutrition experts – to break down their expertise. To do that, they’ve got a method.Step one: dig into what the science actually says.Step two: figure out how to put that theory into practice; what’s been tested and proven to work.Step three: fill in the gaps by tackling real-life questions, drawing on lived experience, and answering listener questions each week.On this journey, Greg is here to help you get to grips with science. A health consultant and researcher with a PhD, he loves going deep into the evidence (and occasionally gets a little nerdy). His friend Charlie Edmondson is here to keep things accessible. A long-time sports enthusiast with an endless curiosity about health, she raises the questions we’re all thinking – challenging assumptions and channeling the voice of the everyday listener who cares about health but doesn’t reach for academic journals.In this episode, you’ll hear how Greg and Charlie met (and how their friendship is largely kept alive through long WhatsApp voice notes), what healthspan really means and why it matters, and which guests and topics are coming up next. Consider this your teaser for what’s to come.The Method: Health in the Real World is a podcast from Thriva. Get in touch with us at [email protected], and tune in on January 12th for our very first guest episode.About Thriva:Thriva is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we're living – and healthspan – how well we're living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body - and what to do about it - before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions. To learn more about Thriva’s values and services, visit https://thriva.co/. 

There’s no shortage of health advice out there, but how much of it actually works? Cold plunges, glucose monitors, protein timing, strength training, avoiding microplastics… How do we figure out what’s worth our time? Now there’s a method.The Method – Health in the Real World unpacks the science and real-world application behind modern-day health. Each episode, long-time friends Greg Potter and Charlie Edmondson will speak with leading voices to help you make sense of your health. We'll look at every topic through three lenses:The science: What the experts, data, and scientific research say; The practice: How to turn theory into habit and sustainable behaviour change;The experience: How the practice lives up to expectation in real life. Whether it’s eating better, moving with intention, or getting quality sleep… We help you build good, evidence-based habits that stick. Let’s find out what works for you. The Method will empower you to push what really matters when it comes to your health.About your hostsDr Greg Potter is a health consultant with a PhD in sleep, nutrition, and metabolic health, and a master’s in exercise physiology. A real chameleon in the health world, he works across product development, coaching, scientific advisory, and science communication. He also loves meeting people, exploring new places, and spending an unreasonable amount of money on specialty coffee. On this show, Greg is here to cut through the noise of the wellness world and help listeners focus on what truly moves the needle for long-term health. Charlie Edmondson is a proudly Northern outdoors lover, with a growing passion for what it means to live well. She spent years firing her health questions at Greg over voice notes; a habit she now conveniently brings to the show. A real sports addict, Charlie has tried everything from swimming, to hockey, and cycling, to endurance racing representing Team GB in triathlon and duathlon across the globe. She is also a dog mum and doesn’t say no to the occasional Guinness. She brings her warmth to the Method to champion the voice of the everyday listener, who might not be an expert in health, but is brimming with questions.About ThrivaThe Method is brought to you by Thriva, a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we're living – and healthspan – how well we're living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body - and what to do about it - before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions. To learn more about Thriva’s values and services, visit https://thriva.co/.