“You will have a weakened pelvic floor whether you've given birth vaginally or via a C section.” Follow Dr Zoe on Instagram here: https://www.instagram.com/drzoewilliams/?igsh=eHIyNXdjb2F4cXg1# Here’s the Barnes Doula interview mentioned: https://www.thebarnesdoula.com/news/what-its-really-like-to-have-a-doula Dr Zoe mentioned Professor Nargund at Create Fertility – more info here: https://www.createfertility.co.uk/about/meet-our-team/members/professor-geeta-nargund Always do your research on egg freezing – further reading here: https://www.bbc.co.uk/news/uk-68505321 Information on the Issviva x Joylux device is here: https://issviva.co.uk/products/joylux-device?srsltid=AfmBOoo-PWy0PK6_qGRboOVJXbS4cuAkXr_86swk3fNtTkChXBBlspyl On the fragrance side, Dr Zoe mentions https://www.franciskurkdjian.com/ and https://uk.thenueco.com/products/forest-lungs There are several other episodes mentioned on this one – including: On at-home health test kits – 29 Oct 2024 On vaginas and vulvas – 3 Sept 2024 On microdosing mushrooms – 30 July 2024 On mushrooms in skincare – 16 Jan 2024 Listen to the episode in full for more on Dr Zoe’s routine and skincare etc. 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 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 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

"I was all over the tabloids, and felt massively misquoted - and I found that hurtful." Follow Sienna on Instagram here: https://www.instagram.com/guilloryguillorybe/?hl=en Listen to the episode to get the full low-down on how Sienna ages well – from her skincare to her supplements. This is Cilento, the part of Italy Sienna was referring to: https://www.embark.org/italy/naples/activity-type/adventures/cilento-and-vallo-di-diano-national-park This is The Carrier Company https://www.carriercompany.co.uk/ The short film Sienna mentioned is called ‘I’m Here’ and is available on YouTube. Here’s Maria Popova and The Marginalian https://www.themarginalian.org/ 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.

“I get all sorts of people on Instagram saying, ‘but surely you wouldn't put that stuff on your face?’ Yeah, I do. I absolutely do.” Follow Alice on Instagram here: https://www.instagram.com/alicehartdavis/?hl=en This is The Tweakments Guide https://thetweakmentsguide.com/ Listen to the episode to get the full low-down on how Alice ages well – from her skincare to her supplements. Here’s Allergan’s A-Z of medical aesthetics: https://media.allergan.com/actavis/actavis/media/general/AA_Consumer%20Lexicon%20Glossary_A4%20Landscape_22May24.pdf Alice mentions a book, ‘Why We Sleep’ – this is by Dr Matt Walker – more here: https://www.sleepdiplomat.com/ Alice mentions a few things that Sophie covers off in other podcast episodes – here are some links: On NAD and the Nuchido supplement: https://podcasts.apple.com/gb/podcast/we-now-have-hard-evidence-that-this-will-slow-cellular/id1713189123?i=1000665960901 On body treatments (e.g. the Body Ballancer): https://podcasts.apple.com/gb/podcast/cellulite-stretch-marks-stubborn-fat-and-loose-skin/id1713189123?i=1000651847475 On lasers, LED, IPL: https://podcasts.apple.com/gb/podcast/so-whats-the-deal-with-lasers-led-ipl/id1713189123?i=1000654001047 On at-home devices (inc. LED masks): https://podcasts.apple.com/gb/podcast/at-home-gadgets-and-devices/id1713189123?i=1000635505441 On RF micro-needling: https://podcasts.apple.com/gb/podcast/no-needle-anti-ageing-why-everyones-buzzing-about-sofwave/id1713189123?i=1000670480250 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.

“If you're using the right tools in the right way, it will make such a difference to your make-up.” Find out more about Caroline at https://www.carolinebarnes.co.uk/ Follow her on Insta here: https://www.instagram.com/carolinebarnesmakeup/?hl=en Buy Caroline’s make-up brushes here: https://otisbatterbee.com/collections/makeup-brush-sets/products/obxcb-12-piece-makeup-brush-set Here’s Caroline’s YouTube channel: https://www.youtube.com/c/SpeedBeautybyCarolineBarnes And here’s the episode she mentioned on facial cupping: https://www.youtube.com/watch?v=exp5TJ6iKmk Find out more about Look Good Feel Better here: https://lookgoodfeelbetter.co.uk/?utm_source=google&utm_medium=paid&gad_source=1&gclid=Cj0KCQiAy8K8BhCZARIsAKJ8sfQdzKAYm2Umikbi9pLcg6JSyD7a184iCujhv--EZ2gKjlCHYU5WaQwaArp1EALw_wcB Listen to the episode to get the full low-down on how Caroline ages well – and her full list of make-up tips and product recommendations. 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.

"People always ask what gives the most bang for your buck - and it's these two" Rosie mentions: https://www.fionalamb.com/ - hypnotherapist and anxiety therapist https://www.saradavison.com/ - divorce coach Michelle Roques-O'Neil – aromatherapist and reiki practitioner – available at https://thefrenchpharmacy.co/ This is Dr Sophie’s rosacea episode, also mentioned in the episode: https://podcasts.apple.com/gb/podcast/a-run-down-on-rosacea-sensitive-skin/id1713189123?i=1000651142069 Listen to the episode to get the full low-down on how Rosie ages well – from her skincare to her supplements. Buy Rosie’s book and find out more at https://www.lifesrosie.co.uk/ Follow Rosie on Instagram here: https://www.instagram.com/lifesrosie/ 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.

"In business, I want to be the woman that wasn't there for me" This is Sophie’s 2024 collagen episode – mentioned on the show: On Apple: https://podcasts.apple.com/gb/podcast/dr-sophies-collagen-101/id1713189123?i=1000634725358 On Spotify: https://open.spotify.com/episode/6V7QZuHzM4K7vmRGQs6jSF?si=ZC-rtzODRTCHma0Rb8GKMA This is Maxine’s We Are The City interview – also mentioned: https://www.youtube.com/watch?v=OtuPmFLW7AE More on Josephine Butler here: https://www.theguardian.com/society/article/2024/jun/27/josephine-butler-the-forgotten-feminist-who-fought-the-uk-police-and-their-genital-inspections More on Artemisia Gentileschi here: https://en.wikipedia.org/wiki/Artemisia_Gentileschi More on Coppa Feel here https://coppafeel.org/ Listen to the episode to get the full low-down on how Maxine ages well – from her skincare to her supplements. Get Absolute Collagen here: https://www.absolutecollagen.com/?utm_content=brand&gclsrc=aw.ds&&tw_source=google&tw_adid=727791043413&tw_campaign=18394523020&gad_source=1&gclid=Cj0KCQiAkJO8BhCGARIsAMkswyhzX1kLUTUDlNnWPgQDwqbpXgzsb5vVysRihlG-D9OmaMJTOPlUpaoaApdxEALw_wcB Follow Maxine on Instagram here: https://www.instagram.com/maxinelaceby/ Follow Absolute Collagen too while you’re at it https://www.instagram.com/absolutecollagen/ 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.

"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.