"20 minutes of yoga nidra is equivalent to two hours sleep - it's that profound" Victoria mentions: A Chinese medicine practitioner called Katie Brindle. The Touch Tuina clinic in Camden. Yeotown Wellness Retreat based in Devon. Holy Carrot restaurant on London’s Portobello Road. Victoria loves: https://www.instagram.com/rantsandbigpants/?hl=en https://www.instagram.com/ruthcrilly/?hl=en https://www.instagram.com/drtaraswart/?hl=en https://www.instagram.com/nicolesneuroscience/?hl=en Listen to the episode to get the full low-down on how Victoria ages well – from her skincare to her supplements. Find out more about Victoria and book a yoga class here: https://victoriawoodhall.com/ Follow Victoria on Instagram here: https://www.instagram.com/victoriawoodhall/?hl=en This is Victoria’s (fabulous!) YouTube channel: https://www.youtube.com/@victoriawoodhallyoga Sign up to Victoria’s equally fabulous newsletter and get a free 10-minute taster class straight to your inbox. Thanks for listening to Age Well with Dr Sophie Shotter – please rate and review the show if you get a moment. Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

Prof. Mark Birch-Machin This chat covers: • A quick explainer on organelles, mitochondria, and DNA • The mitochondrial DNA and how this is different to our genetic DNA • How skin ages • The role of UV light • Sunscreen • Tracking skin damage • Lifestyle interventions • Mark’s story • Can lines and wrinkles be reversed? Prof. Mark Birch-Machin is the founder of Skin Life Analytics and has been a professor in Molecular Dermatology for over 30 years. He's also the recipient of the prestigious Society of Cosmetic Scientists Lifetime Achievement Award. Skin Life Analytics offers non-invasive testing that can test and track how our skin is ageing at its deepest cellular level – or as their website puts it, ‘making the invisible, visible’. You can find out more at https://skinlifeanalytics.com/ And follow the team on Insta @skinlifeanalytics Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

The breathwork episode Rob Rea is a world-renowned breathwork coach and his work has been featured everywhere from Vogue and Tatler to The Times. This chat covers: • The physical benefits of breathwork • What Rob has seen in practice • The different types of breathwork • Over-breathing and its implications • HRV and the vagus nerve • Pairing breathwork with meditation • Using breathwork to stay calm • Using breathwork to energise • Mouth taping • Contraindications • Breath holding • A breathwork journey You can book Rob for workshops and one-on-ones – and he can also work with people online. Go to https://www.robrea.co.uk/ Follow Rob on Instagram https://www.instagram.com/robrea__/?hl=en Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

Dr. Sophie Shotter Dr. Sophie and Fiona discuss: • Is sugar addictive? • A dummy’s explainer on insulin and blood sugar spikes • The glucose goddess - Jessie Inchauspé • What’s a glucose spike? • Robert Lustig and ‘Sugar: The Bitter Truth’ • What is sugar made of? • Glucose v fructose • Sugary drinks • Is sugar bad for our skin? • Do artificial sweeteners cause cancer? • Can sugar cause cancer? • Notes on sugar-free chocolate bars • New sugar elimination supplements • Reasons to give up sugar • Final tips Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ Dr Sophie mentions a few studies and ideas – see below and press ‘episode website’ for the full list: In a 2017 review published in the British Journal of Sports Medicine the authors compared sugar to being as addictive as cocaine. One study in Cologne concluded that foods high in sugar can rewire the brain to demand more in the future. It’s been proven that people eat sugary foods not just for the taste or for starchy calories but because they get a dopamine hit – which is the pleasure hormone – in other words we feel good when we eat sugar because our brains see it as a reward. Sugar causes something called glycation which is when sugar molecules attach to fats and proteins, causing a loss of elasticity in the skin and potentially fine lines and dark spots. We also have evidence to suggest that lowering your sugar intake can have a positive impact on your skin’s condition. Read more: https://www.eatingwell.com/article/7869775/what-happens-to-your-body-when-you-cut-out-sugar/#:~:text=In%20fact%2C%20research%20suggests%20that,lots%20of%20fruits%20and%20vegetables. Sophie mentioned SkinCeuticals A.G.E Interrupter Advanced Last year, the World Health Organization (WHO) issued a statement to say that the artificial sweetener aspartame is “possibly carcinogenic to humans” and it’s now calling for further research. The research was done by The International Agency for Research on Cancer which is part of the World Health Organization. In 2022 the BMJ published the findings of a study that took place in Paris that concluded all artificial sweeteners are linked to an increased risk of heart disease and “should not be considered a healthy and safe alternative to sugar.” Evidence suggests that our liver can metabolise 6 teaspoons (or 12g) of sugar a day. Anything above that will cause problems…most people consume around 100g of sugar a day. We also have data suggesting that high sugar is the main driver in ADD and ADHD. Sophie mentioned Zotter which you can get from the Cocoa Runners website: https://cocoarunners.com/shop/zotter-70-milk-chocolate-dark-style/ She also mentioned the STC range of chocolate. BioLumen have launched a product called Monch Monch - a plant-based fibre powder that you mix with water and this is designed to expand in the stomach like a sponge and soak up any sugar in food, so it can’t be absorbed. The idea is that, once it’s locked in the “sponge”, a significant amount of the sugar will simply pass through the digestive tract. It can apparently absorb six grams of sugar. Researchers at Harvard have been working in collaboration with Kraft Heinz on a process that takes a plant-based enzyme that has the ability to convert sugar to fibre in the gut. A UK startup called Zya is doing something similar. The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

Dr. Sophie Shotter Dr. Sophie and Fiona discuss: • Why are some experts suddenly saying that coffee is healthy? • What about caffeine? • The healthiest way to drink coffee • Is there a case for giving up caffeine? • How is decaf made / the filtration systems to look out for • Decaf brand thoughts and recommendations • Half caf coffee • Can you drink too much coffee? • Is coffee addictive? • Does adding milk change the health benefits? Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ Dr Sophie and Fiona mention the Decadent Decaf Coffee Company. Find out more here: https://www.decadentdecaf.com/ The caffeine sensitivity test Sophie mentioned is here: https://www.reachforhealth.co.uk/dnafit/ Sophie mentioned a study at the University of Gothenburg and Professor Dag Thelle. In 2017 the British Medical Journal published a study that looked at over 200 meta-analyses of the health benefits of coffee and that found drinking three to fours cups of black coffee a day provides the most health benefits overall. These included lowering the risk of heart disease; numerous types of cancer; and neurological, metabolic and liver disorders; as well as overall mortality. Other studies have found coffee reduces the risk for melanoma, heart disease, multiple sclerosis, type 2 diabetes, liver disease, prostate cancer, Alzheimer’s. Some smaller studies have shown caffeine can cause dyspepsia, which is poor digestion – plus heartburn and nausea. One study found that people who consumed more caffeine had a higher risk of IBS, especially women and people who were overweight or obese. Caffeine can increase gastric acid production, which can contribute to GERD. More studies and articles here: https://www.sciencedirect.com/science/article/abs/pii/S1087079216000150 https://pubmed.ncbi.nlm.nih.gov/23471406/ https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2021.752826/full https://academic.oup.com/carcin/article/21/6/1157/3627211 https://www.heart.org/en/news/2018/09/28/is-coffee-good-for-you-or-no https://www.bmj.com/content/359/bmj.j5024 The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

The Christmas Gift Guide Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ Here’s Dr Sophie’s list of favourite things (press ‘episode website’ for the full list): Clinical Skin - gentle cream cleanser Revision’s cleansers Romilly Wilde’s Light + Energy balm cleanser Revision DEJ daily boosting serum – and eye creams (esp the DEJ) and Body Firm Meder Beauty skincare – Salva hand and Circa hand creams Meder Beauty Circa Night Cream HA Immerse and the Restorative Skin Complex from Elastin Skinbetter Science - AlphaRet Overnight Cream Clinical Skin’s rejuvenating eye balm Clinical Skin’s polypeptide firming serum, and collagen boosting moisturiser Intradermology Synergy 6 sunscreen Neova Silc Sheer sunscreen Murad’s clear SPF sunscreen Meder Beauty sheet masks – the full range – esp the Hydra-Fill and Enzy-Peel Exuviance’s peel pads AP25 Pureology for hair K18 for hair Act+Acre for hair GLOV hair towel Sweaty Betty gym wear Panache sports bras Tumi luggage The N101 supplement from Dr Nathan Bryant Earth Resonance’s lion’s mane Dreem Distillery CBD oil EverNutri supplements Nuchido Time+ (NAD) Clear Whey Protein from FoodSpring – esp the Raspberry Mojito flavour Victoria Beckham eye liners Pat McGrath eye shadows Natasha Denona eye shadows Chantecaille Cheek Gelée and their Longest Lash Mascara Giorgio Armani's Luminous Silk Foundation Oxygenetics concealer Hourglass’s Voyeur Waterproof Liquid Eyeliner Revision’s Youthful Lip Replenisher (tinted) Augustinus Bader tinted lip balm Clarins – tinted shea butter lip balm Dyson Air Straight Thomas Kosmala Après l'Amour Chanel Coromandel Aqua Allegoria Pera Granita by Guerlain Baccarat Rouge 540 fragrance 8Sleep mattress Oura Ring – device Sensate – device Apollo wristband – device Nurosym – device Rowland Earthing grounding sheet HigherDose Infrared PEMF mat Dermalux flex Emerald Laser Body Ballancer Loop Earplugs Respire mouth taping Eberjey nightwear Yves Delormes bed linen Olverum bath oil De Mamiel bath salts L’Occitane Shea Butter bath soak Shower cap by Kitsch Luxe Drowsy Sleep Mask AirPods Max The Bertioli Water Meadow Breathing Balm Dipytique candles Jo Malone candles Neom candles Nike MetCon trainers APL trainers Freddie’s Flowers FLOWERBX Perrier Jouet champagne Truth Coffee Lo Bros kombucha 1 Living kombucha Sophie also loves her Stanley Cup Dr Joe Dispenza - Becoming supernatural (book) and The Source (doc) Maria Tash's ear jewellery Jo Malone’s soaps - English Pear and Freesia is Sophie’s current fave The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

The medicinal cannabis episode In the UK, cannabis is illegal for recreational use and is classified as a Class B drug. Dr Sophie is not endorsing recreational drug use – and people should chat to their GP for guidance on any disease or disorder. Dr. Sophie and Prof David discuss: • Alfie Dingley’s story • Cannabis and multiple sclerosis • Cannabis and cancer • CBD / THC ratios • Cannabis and glaucoma • Funding and studies • Getting a UK prescription • Supply chain • GP training • Dosing • The T21 Clinic • Risks and side effects • The financial discussion • Big pharma • Costs • Support and guidance Here’s are some links to David’s book “Cannabis (seeing through the smoke): The New Science of Cannabis and Your Health” https://www.yellowkitebooks.co.uk/titles/professor-david-nutt/cannabis-seeing-through-the-smoke/9781529360509/ https://www.amazon.co.uk/Cannabis-seeing-through-smoke-Science/dp/1529360498/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=&sr= TIMES review https://www.thetimes.com/article/cannabis-seeing-through-the-smoke-by-david-nutt-review-bmxrws3n8 Here’s the Drug Science website: https://www.drugscience.org.uk/ Follow Prof David on Twitter / X here: https://x.com/ProfDavidNutt?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor Follow / listen to the Drug Science podcast here: https://podcasts.apple.com/gb/podcast/the-drug-science-podcast/id1474603382 Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en Find out more by heading to https://drsophieshotter.com/ This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

The bone health episode Nick Birch is a Consultant Spine and Bone Health Specialist and the founder of Osteoscan UK - the first company in Britain to offer access to bone mineral density and bone fragility measurement using REMS technology. Find out more and book an appointment with Nick via https://www.osteoscanuk.com/ Dr. Sophie and Nick discuss: • Why bones are integral to our health and wellbeing • Bone loss at peri / post menopause • Osteoporosis as a silent / hormone related disease • Oestrogen receptors • HRT as a treatment for osteoporosis • Bisphosphonates • Bone elasticity • Fractures • DEXA scans v REMS screening • GP resistance to refer for scans • How we can empower ourselves • Vitamin D (‘hormone’ D) • Diet • Exercise • The calcium question • HRT again – inc. for women unable to take it • Medication options • Support • Can you reverse osteoporosis? Nick mentioned: https://www.drlouisenewson.co.uk/ frax.shef.ac.uk/FRAX/ An APPG report which is here https://strwebprdmedia.blob.core.windows.net/media/mfql3b50/appg-on-osteoporosis-and-bone-health-inquiry-report-into-primary-care-2022.pdf Prof Belinda Beck’s programme which is here https://theboneclinic.com.au/onero/ The moringa leaf – more info here https://www.webmd.com/vitamins-and-supplements/health-benefits-moringa An analysis by Paola pasani and her team, published in 2023 – read more here https://pubmed.ncbi.nlm.nih.gov/36752950/ Doug Lucas, and his patients who've reversed their osteoporosis – read more here https://www.optimalhumanhealth.com/ Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

The gynaecology episode Dr. Sophie and Miss Smita discuss: • Vulval and vaginal skin conditions – an explainers • The BTL Emsella chair for pelvic floor strength • The BTL EmFemme 360 radio frequency device • Pelvic floor lifts – exactly how to do them • Vaginal polynucleotides • Vaginal and vulval skincare protocols – and why this is needed • Chronic UTIs • Vaginal and vulval exams Find out more about Smita here: https://www.serenitywomensclinic.co.uk/ Follow Smita on Instagram here: https://www.instagram.com/miss_smitasinha/ Follow the Serenity Clinic on Instagram here: https://www.instagram.com/serenity.womensclinic/ Smita works from Somerset and London. Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en Find out more by heading to https://drsophieshotter.com/ This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

The holistic dentistry episode Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en Dr Bita Fox runs Munro Hall, a holistic dentist practice in Weybridge, Surrey. Munro Hall offers a full suite of dental care spanning a range of holistic alternatives but also a range of conventional treatments including cosmetic dentistry. You can find out more via https://weybridgebiodentist.co.uk/ Follow Munro Hall here https://www.instagram.com/munrohallclinic/?hl=en-gb on Instagram Co-host and producer https://fionamattesini.co.uk/ The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare