The Energy Equation

Designer and environmental wellbeing expert Oliver Heath explores the principles of biophilic design, bringing nature back into our homes, workplaces, and cities to support calmer, healthier living. He breaks down how natural light, plants, materials, airflow, and thoughtful spatial design can reduce stress, boost focus, and restore a sense of balance in a world that often disconnects us from nature.Oli also dives into the impact of our surroundings on energy and mood, reflecting on how overlooked design choices can shape our wellbeing as much as sleep or nutrition. Together, they offer simple, accessible ways to improve any space, from moving a desk closer to a window to improving air quality or adding natural textures, showing that even small shifts can make a meaningful difference.Blending evidence-based insight with practical, budget-friendly advice, Oliver empowers listeners to rethink their environment and create spaces that support restoration, productivity, and everyday wellbeing.Simba 👉Oli believes better energy starts with better sleep. Discover Simba and start your 200-night trial today:https://highpfrmc.com/EE-SIMBA-au  Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-au  Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-auDesign a Healthy Home can be purchased here:Waterstones:https://www.waterstones.com/book/design-a-healthy-home/oliver-heath/9780241500927Amazon:https://www.amazon.co.uk/Design-Healthy-Home-Transform-Wellbeing/dp/0241500923/ref=sr_1_1?crid=YDMHXMJLH7NF&dib=eyJ2IjoiMSJ9.bQawF2PMKTt-7L1S9oQcuMH4vzyWdzaG0WL45-Xwk1iszn3IJt48Z8vXWompiAS7FwTmF28pUP-TtzZUqhE47L7r7-SkQeuvkmiui-yNzYE4dMv_-zhu4Y1qmNfR6bANsBRzgnxO5K0pieZVx22lnJ5tS72_tfhcN4K867GnRBX4YrHoNoTgDq3S_gCOm4x5jhU07sqOcmqlhZheSPWfA0vIcUGDjnvFiXh59WPg8_E.I9R95Fr4VBwA1I1OCm9hB1NsX5g9nei4yUrXPDJTG24&dib_tag=se&keywords=design+a+healthy+home&qid=1765379344&s=books&sprefix=design+a+healthy+home%2Cstripbooks%2C95&sr=1-1 Hosted on Acast. See acast.com/privacy for more information.

World champion boxer Chris Billam-Smith brings a grounded, relatable perspective to life inside and outside the ring. He talks about managing stress with a “warrior” mindset, balancing the demands of elite performance with fatherhood, and learning to quiet his perfectionism while staying present for his family.Oli also digs into Chris’s physiology and daily rhythms, uncovering how inconsistent sleep, high stress readiness, and family pressures shape his energy, and how pockets of recovery, like guitar sessions, naps, and emotional preparation rituals, help restore equilibrium.Honest, self-aware, and deeply human, Chris shows that strength isn’t just built through training but through fatherhood, reflection, and the small habits that keep you grounded when life is nonstopEight Sleep 👉 If you want to invest in your energy this winter, Eight Sleep has a great offer running December 2nd through the 31st. Use my code EE at eightsleep.com/ee for up to £400 off the Pod 5 Ultra: https://highpfrmc.com/EE-eightsleep-au Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-au Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.

December is an endurance challenge for parents, filled with chaos and exhaustion. Tired moms and dads face broken sleep and emotional overload. Instead of drastic changes, explore "micro replenishment"—short breaks to recharge. Learn about non-sleep deep rest, the benefits of morning sunlight, and the importance of setting boundaries. Discover simple strategies like quick resets, mindful eating, and how to navigate holiday chaos without feeling drained. It’s all about protecting your energy for a happier holiday season.

Aldo Kane, a former Royal Marine Commando and world-record-holding adventurer, shares his insights on resilience and stress management. He emphasizes the importance of intentionally facing discomfort to build mental grit and confidence. Aldo discusses his exceptional stress tolerance linked to genetics and military training, revealing how repeated challenges can reduce anxiety. He also highlights the value of recovery, sleep routines, and the transformative effects of cold exposure, breathing techniques, and nature on overall well-being.

Dr. Vanessa Moulton, a chartered psychologist and founder of MindFlex, dives into the intriguing concept of the 'body budget'—how our mental and physical energies are interconnected. She reveals how chronic stress can drain this budget, leading to burnout. Practical strategies like flexible thinking and self-compassion emerge as tools to enhance psychological fitness. Vanessa also discusses the significance of social support and proactive self-management to combat energy depletion. Tune in for actionable insights to reclaim your energy!

Discover the reality of Seasonal Affective Disorder (SAD) and its effects on energy and mood during winter. Learn about crucial elements like circadian rhythms, serotonin levels, and the importance of morning light. Get practical tips such as using light therapy, maintaining routines, and optimizing nutrition to combat fatigue. Oli explores psychosocial tools and the significance of sleep strategies. He shares personal routines and encourages listeners to try a winter strategy for a week to uplift their spirits. Dive into understanding and managing seasonal changes!

Singer-songwriter Lucy Spraggan opens up about her journey through long COVID, endometriosis recovery, and rediscovering balance in both body and mind. Once driven by relentless energy, Lucy now embraces a more intuitive approach to wellbeing, tuning into her body’s signals, prioritising rest, and finding joy in movement, journaling, and time in nature.Oli also examines Lucy’s recovery through data and physiology, revealing how her mindful habits, like breathing practices, hydration, and restorative routines, are helping her rebuild strength and resilience.Known for her honesty and self-awareness, Lucy embodies the power of slowing down, listening inward, and redefining health on her own terms, a reminder that true wellbeing comes from self-compassion as much as discipline.Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-auEight Sleep 👉 If you’re ready to upgrade your nights and unlock more energy in your days, start with Eight Sleep. Use code EE for £700 off the Pod 5 Ultra here: https://highpfrmc.com/EE-eightsleep-auStride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.

Join Jonny Marsh, a private chef who delights elite footballers with nutrition-focused dishes. Discover his journey from a yacht chef to cooking for stars like Kevin De Bruyne. Jonny shares how tailored meals boost performance and his innovative use of sous vide for consistent cooking. He reveals the secrets behind his recovery curry and offers personalized pre-match meal strategies. Learn about the unique dietary needs of athletes and how he makes vegetables irresistible. Plus, get a sneak peek into his upcoming cookbook filled with practical recipes!

In this solo episode, Oli Patrick explores the hidden cost of rapid weight loss, asking a vital question: is it worth shedding kilos if it also drains your energy? He explains how popular weight loss jabs can leave people fatigued, undernourished, and disconnected from the joy of eating, sharing real-life examples that reveal the trade-offs behind quick results.Oli breaks down the science of energy balance, showing why maintaining muscle mass, nutrient quality, and emotional wellbeing are essential for true health. His message is clear: sustainable weight loss isn’t just about eating less, but about nourishing your body, staying strong, and protecting the energy that powers your life.Heights 👉 Join Oli in maximisng your energy, with Vitals. Click here for 20% off:Youtube Link: https://highpfrmc.com/EE20-ytAudio Link: https://highpfrmc.com/EE20-auSimba 👉 Oli believes better energy starts with better sleep. Discover Simba and start your 200-night trial today:Youtube Link: https://highpfrmc.com/ee-simba-ytAudio link: https://highpfrmc.com/EE-SIMBA-auStride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here:Youtube Link: https://highpfrmc.com/stride-ytAudio Link: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.

Dr. Andy Galpin, a human performance scientist and founder of Absolute Rest, shares his expertise on personalized training and sleep optimization. He introduces the transformative 'look, feel, perform' framework and explains why one-size-fits-all health advice often fails. Andy emphasizes the importance of monitoring resting heart rate and blood panels for better health insights and discusses how VO2 max can predict longevity. He also reveals simple fixes for improving sleep quality and highlights the significance of personalized approaches in achieving optimal performance.