Stress-Free Longevity

Episode Overview In this insightful conversation, Dr Chloe Grimmett, a behavioural scientist at the University of Southampton, explores the complex world of behaviour change and sustainable lifestyle interventions. With expertise in health psychology and prehabilitation, Dr Grimmett reveals why willpower alone isn’t enough and shares evidence-based strategies for motivation, action, and long-term sustainability of healthy behaviours. Key Behaviour Change Insights: The Complexity of Change: Behaviour change isn’t just about willpower—it’s influenced by our entire environment, social structures, and evolutionary programming that favours energy conservation. Paralysis by Ambivalence: Many people get stuck in the “I know I should, but I can’t” mindset, where competing priorities and life stresses prevent action on healthy behaviours. Identity and Sustainability: Those who successfully maintain physical activity often identify as “active people,” making exercise part of their core self-concept rather than just an activity. Environmental Barriers: Our modern environment is increasingly set up to make healthy choices more difficult, from sedentary lifestyles to ultra-processed food availability. The Power of Specificity: Successful behaviour change requires detailed planning—specific days, times, and preparation rather than vague intentions. Teachable Moments: Significant life events like health diagnoses can create powerful motivation for change, but smaller wake-up calls can be equally effective. Expert Behaviour Change Takeaways Set both short-term achievable goals and long-term vision to build confidence whilst maintaining direction Schedule healthy behaviours in your diary as you would any important appointment, with specific days and times Start with “exercise snacking”—five-minute bursts of activity throughout the day rather than 30-minute blocks Use self-monitoring techniques to track progress and maintain motivation over time Prepare for setbacks with “if-then” plans and practice self-compassion when things don’t go perfectly Find ways to couple less enjoyable activities with things you already enjoy (podcasts, music, TV) Focus on the minimum effective dose—any movement is better than none, especially for those starting from low activity levels Consider your personality type when choosing solo versus group activities for motivation and accountability About Our Guest Dr Chloe Grimmett is a behavioural scientist based at the University of Southampton with a background in sports science and health psychology. She completed her PhD at University College London, developing behaviour change interventions for colorectal cancer patients. For over 12 years at Southampton, Dr Grimmett has specialised in prehabilitation—optimising patients’ physical and psychological fitness before major medical treatments. Her research focuses on supporting sustainable behaviour change across various clinical populations, with particular expertise in physical activity promotion and motivational interviewing techniques. Visit Dr Chloe Grimmett’s Academic Profile Watch the ‘Behaviour Change’ interview Behaviour Change Resources Coming Soon Connect With Us Follow Stress-Free Longevity for more evidence-based insights on health and wellness: Facebook Instagram TikTok YouTube The post Episode 13: Understanding Behaviour Change with Doctor Chloe Grimmett first appeared on Stress-Free Longevity.

Episode Overview In this comprehensive conversation, Professor Colin Espie, Professor of Sleep Medicine at the University of Oxford, shares expert insights on how to sleep better naturally. With over four decades of clinical experience, Professor Espie explains the fascinating science behind sleep stages, debunks common myths, and provides evidence-based strategies for improving sleep quality. This episode covers everything from understanding your individual sleep needs to practical techniques for falling asleep faster and maintaining healthy sleep hygiene. Key ‘How to Sleep Better’ Insights: Sleep as an Involuntary Process: Sleep functions like breathing—it’s something that happens to us naturally rather than something we can force, which is why trying to sleep often backfires and disrupts natural sleep patterns. Individual Sleep Requirements: Like shoe sizes, sleep needs vary significantly between individuals, typically ranging from 6-10 hours, with most adults requiring 7-9 hours for optimal function and sleep quality. The Science of Sleep Stages: Sleep consists of multiple stages including REM (dreaming) sleep and three stages of non-REM sleep, each serving different functions from memory consolidation to cellular regeneration and immune function. Sleep as Health Provider: Rather than viewing sleep problems as consequences of other issues, Professor Espie emphasises treating sleep as a fundamental cause of wellbeing that directly impacts physical and mental health outcomes. The Trust Principle for Better Sleep: Good sleep requires trusting the natural process rather than overthinking or over-engineering bedtime routines—a key component of effective cognitive behavioural therapy for insomnia treatment. Sleep Efficiency Concept: The proportion of time actually spent sleeping versus lying awake in bed is more important than total time in bed, with 85% efficiency being a good target for quality sleep. Expert Sleep Tips and Practical Takeaways Experiment with sleep timing: Try different bedtimes and wake times to discover your natural chronotype and optimal sleep window for better rest Practice the “day review” technique: Spend 10 minutes each evening reviewing the day and planning tomorrow to prevent racing thoughts at bedtime—effective sleep hygiene Use the “stay awake” method: When unable to sleep, try to remain awake with eyes open in a relaxed state rather than forcing sleep—a natural approach to fall asleep faster Try the “THE” technique: Repeat the word “the” every few seconds to block intrusive thoughts—a proven form of articulatory suppression for sleep problems Optimise your bedroom environment: Ensure your bedroom is well-ventilated, cool, and conducive to rest as part of comprehensive sleep hygiene Monitor your sleep efficiency: Calculate the percentage of time spent sleeping versus time in bed to optimise your sleep window and improve sleep quality Get morning daylight exposure: Step outside early to help regulate your circadian rhythm and flush out residual melatonin—natural sleep science in action Focus on personalised sleep hygiene: Identify the one or two factors most affecting your sleep rather than trying to perfect everything—effective insomnia treatment approach About Our Guest Professor Colin Espie is Professor of Sleep Medicine at the University of Oxford and a clinical psychologist specialising in the relationship between sleep and mental health. With over 40 years of clinical experience since qualifying in 1980, he has led research collaborations with the Mental Health Foundation and NHS on sleep’s importance for mental health and wellbeing. Professor Espie is a leading advocate for cognitive behavioural therapy as the first-line treatment for insomnia and has developed innovative approaches to sleep health that emphasise trust, personalisation, and protection of natural sleep processes. His expertise in sleep science has helped thousands learn how to sleep better naturally. Visit Professor Colin Espie’s Academic Profile Watch the ‘How to Sleep Better’ interview https://www.youtube.com/watch?v=Mc04WPfEzBU How to Sleep Better Resources If you suffer with insomnia, despite trying all sleep hygiene recommendations, you need to try Cognitive Behavioural Therapy for Insomnia – the gold-standard ‘cure’. You can access my own online CBT-course here: https://sleepmentor.co.uk Connect With Us Follow Stress-Free Longevity for more evidence-based insights on health and wellness: Facebook Instagram TikTok YouTube The post Episode 12: Understanding How to Sleep Better with Professor Colin Espie first appeared on Stress-Free Longevity.

Episode Overview In this comprehensive discussion, Professor Michelle Harvie, a leading researcher at the University of Manchester, shares her groundbreaking work on intermittent fasting and weight management. As the scientist whose research underpinned the popular 5:2 diet, Prof. Harvie provides evidence-based insights into how different forms of intermittent fasting affect our metabolism, who should consider these approaches, and the practical realities of sustainable weight management. With nearly 30 years of research experience, she brings clarity to the science behind energy restriction and its role in preventing chronic diseases including cancer. Key Intermittent Fasting Insights: The Internal Impact of Excess Weight: Excess fat doesn’t just affect appearance—it accumulates in organs like the liver, pancreas, and heart, causing them to function poorly and leading to inflammation and disease risk. Metabolic Flexibility Matters: Our bodies are designed to switch between fed and fasted states. Intermittent fasting can help restore this metabolic flexibility, improving insulin sensitivity and fat metabolism. Different Intermittent Fasting Approaches: The 5:2 diet (two low-calorie days per week) and time-restricted eating (eating within specific time windows) work through different mechanisms, with varying levels of evidence for their effectiveness. The Fasting Response: During energy restriction, the body shifts from growth mode to repair mode, potentially clearing out damaged cells and improving cellular housekeeping—though more research is needed on optimal duration and frequency. Individual Variation: Genetics influence 40-70% of weight differences between people, meaning some individuals need to work harder at weight management, but genetic predisposition doesn’t make weight control impossible. Timing and Quality Matter: What and when you eat are both important—the hierarchy is: don’t overeat, focus on diet quality (Mediterranean-style), then consider meal timing. Practical Intermittent Fasting Takeaways: Consider the 5:2 approach if you need to lose weight: two days of 800-1000 calories with five days of healthy eating, ideally using consecutive days for better adherence Try time-restricted eating with a 10-12 hour eating window, stopping food intake around 8 PM and avoiding late-night eating for better metabolic health Focus on plate composition: aim for half vegetables, with the remainder split between protein and wholegrain carbohydrates Prioritise protein at meals to improve satiety—if you’re still hungry after eating, you likely didn’t have enough protein and had too much carbohydrate Plan your meals in advance and ensure family support, as peer support is crucial for long-term success Don’t fear hunger occasionally—being hungry isn’t necessarily harmful and can help restore metabolic flexibility Avoid intermittent fasting if you’re pregnant, breastfeeding, frail, elderly, have a history of eating disorders, or take diabetes medication without medical supervision Remember calories still matter—intermittent fasting works primarily through calorie reduction, so focus on nutrient-dense, satiating foods within your eating window About Our Guest Professor Michelle Harvie is a clinical dietitian and researcher at the University of Manchester and Manchester University Foundation Research Trust. With nearly 30 years of research experience, her work focuses on preventing cancer through weight control and calorie restriction, though she has expanded into research on multiple chronic diseases. Prof. Harvie’s groundbreaking research formed the scientific foundation for the 5:2 diet that was later popularised by Michael Mosley. She is passionate about translating research into practical strategies that help people achieve and maintain healthy weight, recognising both the scientific complexity and real-world challenges of sustainable behaviour change. Visit Professor Michelle Harvie’s Academic Profile Watch the interview Intermittent Fasting Resources No resources available currently. Connect With Us Follow Stress-Free Longevity for more evidence-based insights on health and wellness: Facebook Instagram TikTok YouTube The post Episode 11: Understanding Intermittent Fasting with Professor Michelle Harvie first appeared on Stress-Free Longevity.

Episode Overview In this fascinating conversation, Professor Russell Foster, Professor of Circadian Neuroscience at Oxford University, reveals the science behind our body clock and its profound impact on health. As the discoverer of the third light-sensing system in the eye, Prof. Foster shares groundbreaking sleep science insights into how light regulates our sleep-wake cycles and debunks common myths about blue light and sleep apps. This episode provides evidence-based strategies for optimising your circadian rhythm for better sleep, cognitive performance, and long-term health. Key Sleep Science & Body Clock Insights: Your Body Clock Controls your biology: From immune function to cognitive performance, your circadian rhythm regulates far more than just sleep – it’s the conductor orchestrating your entire biology The Discovery of a Third Eye System: Professor Foster’s research revealed photosensitive retinal ganglion cells that detect environmental brightness specifically for regulating our body clock Blue Light Myths Debunked: The panic about blue light from screens is largely unfounded – you need bright light for long durations to significantly affect your circadian rhythm Chronotypes Are Real: Whether you’re a lark, owl, or dove is determined by genetics, age, hormones, and light exposure – with important implications for work and health Modern Life Disrupts Natural Rhythms: We’ve retreated indoors where light levels are 50-100 times dimmer than natural morning light, weakening our circadian signals The Cost of Disruption: Poor sleep and circadian misalignment increase risks of cardiovascular disease, diabetes, cancer, depression, and dementia Practical Body Clock & Sleep Science Takeaways: Get a “photon shower” of morning light – 10,000 lux for 30 minutes or go outside shortly after dawn Stop drinking coffee by 2-3pm as caffeine can last 5-9 hours in your body Keep naps to 20 minutes maximum to avoid disrupting nighttime sleep pressure Maintain consistent bedtimes and wake times, including weekends Create a bedroom cocoon – cool (17-18°C), dark, quiet, and free of electronic devices Reduce light levels 30 minutes before bedtime, but complete darkness isn’t necessary Don’t rely on sleep apps – they’re largely inaccurate and can increase sleep anxiety If you wake during the night, stay relaxed – biphasic sleep is normal, especially as we age About Our Guest Professor Russell Foster is Professor of Circadian Neuroscience and Director of the Sleep and Circadian Neuroscience Institute at Oxford University. He also heads the Nuffield Laboratory of Ophthalmology at the Oxford Eye Hospital. Professor Foster’s groundbreaking research led to the discovery of the third light-sensing system in the mammalian eye, revolutionising our understanding of how light regulates our body clock. His work has earned international recognition and numerous awards for advancing sleep science and circadian biology. Visit Professor Russell Foster’s Academic Profile Watch the interview Body Clock and Sleep Science Resources You can buy Professor Foster’s book “Life Time” here:Amazon US https://amzn.to/4jOrdle **Amazon UK https://amzn.to/4kHlq2c ** ** I only recommend products I actually use and love. Some links are affiliate links that help keep this channel running. Thank you for supporting the channel! ONLINE CBT-i COURSE: if you struggle to sleep despite all recommended sleep behaviours, you may be suffering from insomnia. The best treatment is Cognitive Behavioural Therapy for Insomnia (CBT-i) – you can access my online CBT-i course here: https://sleepmentor.co.uk Connect With Us Follow Stress-Free Longevity for more evidence-based insights on health and wellness: Facebook Instagram TikTok YouTube The post Episode 10: Understanding The Body Clock (Sleep Science) with Professor Russell Foster first appeared on Stress-Free Longevity.

Episode Overview In this comprehensive conversation, Professor Mark Jones, a leading stress researcher from Manchester Metropolitan University, explores the intricate science of how to manage stress effectively in modern life. With extensive research experience in stress psychology and cardiovascular responses, Prof. Jones provides evidence-based insights into chronic stress, challenge versus threat responses, and practical strategies for building resilience in both personal and professional settings. Key Insights on How to Manage Stress: The Science of Stress Responses: Understanding how our brain appraises threats and demands, and why the same situation can affect people differently based on their perception of control and resources Challenge vs. Threat States: How your cardiovascular system reveals whether you’re thriving under pressure or struggling, and what this means for long-term health outcomes Modern Life Stressors: Why the pace of contemporary living and technology create unique challenges for stress management, and how social media affects our perception of coping abilities The Role of Control: How perceptions of control over situations dramatically influence stress responses, and practical techniques for building this sense of agency Workplace Stress Management: Evidence-based strategies for managing chronic work stress, including the importance of job crafting and social connections Lifestyle Foundations: The crucial role of sleep, nature engagement, and social support in preparing your body and mind to handle stress more effectively How to Manage Stress – key Takeaways: Identify your specific stressors by writing them down to increase self-awareness and processing Use the control mapping technique to visualise which factors you can influence and which are outside your control Prioritise activities you enjoy during busy periods—paradoxically, this is when you need them most Focus on building confidence in your ability to execute skills and regulate emotions, not just technical competence Create clear boundaries between work and home life, especially when working remotelyInvest in social connections at work by having conversations that aren’t solely about work tasks Maintain consistent sleep patterns and spend time in nature to build your stress resilience baseline Practice breathing regulation techniques like mindfulness or meditation to develop in-the-moment coping skills About Our Guest Professor Mark Jones is a leading researcher in stress psychology at Manchester Metropolitan University. His work focuses on the physiological and psychological aspects of stress responses, with particular expertise in cardiovascular reactivity and challenge-threat theory. Prof. Jones has conducted extensive research on stress management in demanding occupations including healthcare, sport, and military settings. His practical approach to stress research has led to the development of evidence-based interventions for building resilience and managing chronic stress in various professional contexts. Visit Professor Marc Jone’s Academic Profile Watch the interview https://www.youtube.com/watch?v=Tv8IA9c5GHo Resources Connect With Us Follow Stress-Free Longevity for more evidence-based insights on health and wellness: Facebook Instagram TikTok YouTube The post Episode 9: Understanding How To Manage Stress with Professor Marc Jones first appeared on Stress-Free Longevity.

Episode Overview In this enlightening conversation, Dr. Gemma Ryde, a senior lecturer at the University of Glasgow, explores the complex landscape of workplace physical activity. With expertise in physical activity research, particularly within workplace settings, Dr. Ryde discusses why workplaces are simultaneously ideal yet challenging environments for promoting physical activity, the benefits for both employers and employees, and practical strategies for implementation despite cultural and structural barriers. Key Insights on Workplace Physical Activity from This Episode: The Workplace Paradox: The workplace is both an ideal setting to promote physical activity due to the amount of time people spend there, yet one of the most difficult environments to implement such initiatives due to workplace culture and employee autonomy. Organisational Benefits: Companies that implement physical activity initiatives can benefit from increased productivity, reduced absenteeism, lower healthcare costs, improved job satisfaction, and better employee recruitment and retention in a competitive job market. Individual Benefits: Physical activity provides comprehensive health benefits across physical, mental, and social domains, including disease prevention, improved mood, reduced anxiety and depression, and increased social connections, while also freeing up time outside work hours. Cultural Barriers: A significant challenge is the ingrained workplace culture that prioritises productivity over health, where employees feel activity takes away from work time rather than enhancing it, and where appropriate clothing for activity might not align with workplace norms. Effective Implementation: The most successful workplace initiatives involve employee consultation, leadership support, and structural integration into job roles rather than relying solely on short-term motivation or enthusiastic individuals. Practical Workplace Physical Activity Takeaways: Engage employees from the beginning by asking what barriers they face and what would help them be more active at work. Identify “spark plugs” – enthusiastic employees who can champion physical activity initiatives among their peers. Ensure buy-in at all organisational levels, particularly from middle managers who are crucial for day-to-day implementation. Build physical activity into organisational structures and job roles for sustainability rather than relying on temporary initiatives. Incorporate activity after lunch to combat afternoon energy slumps and help manage blood glucose levels. Consider activity breaks in response to physical discomfort rather than waiting for scheduled breaks. Integrate “activity snacks” throughout the day – small movements like stair climbing, heel raises while waiting for the kettle, or taking walking meetings. Increase intensity of everyday movements (like climbing stairs faster) to maximise benefits when time is limited. About Our Guest Dr. Gemma Ryde is a Senior Lecturer at the University of Glasgow where she runs an MSc programme in sport and exercise science and medicine. Her research focuses on physical activity, particularly within workplace settings, examining how to effectively promote movement in environments that have become increasingly sedentary. Dr. Ryde brings practical experience from her previous work with Paths For All, an organisation delivering the Scottish Government’s walking strategy, where workplace walking initiatives were actively implemented and encouraged. Visit Doctor Ryde’s Academic Profile Watch the interview https://www.youtube.com/watch?v=5OqRpFxfJ_8 Resources Connect With Us Follow Stress-Free Longevity for more evidence-based insights on health and wellness: Facebook Instagram TikTok YouTube The post Episode 8: Understanding Workplace Physical Activity with Dr Gemma Ryde first appeared on Stress-Free Longevity.

Episode Overview In this comprehensive guide to strength training, Professor Leigh Breen from the University of Birmingham shares his evidence-based expertise on how effective resistance exercise promotes healthy aging and longevity. He explains why strength training is essential for maintaining muscle mass as we age, outlines beginner-friendly strength training approaches that anyone can start today, and discusses how proper nutrition maximises the benefits of your strength training routine. Professor Breen emphasises that strength training delivers profound health benefits at any age and provides actionable guidance for incorporating sustainable strength exercises into your weekly routine. Key Strength Training Insights from This Episode: Muscle as a metabolic powerhouse: Strength training targets skeletal muscle, the largest organ in your body (40% of body weight). Beyond enabling movement, strength-trained muscle is metabolically active and secretes factors that communicate with other tissues, dramatically improving whole-body health and disease resistance. Combat age-related muscle loss through strength training: After age 40, we lose muscle mass at 0.5-1% yearly (sarcopenia) without intervention. Strength training is the most effective way to combat this decline, which accelerates during illness or immobility. Regular strength exercises preserve muscle even into advanced age. Strength metrics predict longevity: Research shows measurements like grip strength and leg strength are powerful predictors of longevity and healthy aging. These strength indicators reflect overall physical capacity and functional independence, highlighting why strength training matters for everyone. Progressive strength training for continued results: Effective strength training follows the progressive overload principle. Your exercises must gradually become more challenging through increased resistance, repetitions, or intensity. This systematic progression prevents plateaus and ensures continued strength development at any age. Optimise protein intake to maximise strength training benefits: Strength training works best with proper nutrition, especially protein. Older adults need more protein to support muscle health and maximise strength training adaptations. Strategic protein distribution throughout the day significantly enhances muscle maintenance and growth from your strength workouts. Practical Strength Training Takeaways: Begin your strength training journey with bodyweight exercises: Start your strength routine with 5-6 foundational movements like chair squats, wall push-ups, lunges, and calf raises. Master proper form first before adding repetitions or resistance to build strength safely. Follow a proven strength training progression: Structure your strength development by starting with bodyweight exercises, then systematically incorporate resistance bands or dumbbells as strength improves. Target 1-2 sets of 10-15 repetitions, with final reps challenging (8/10 difficulty) for optimal muscle stimulation. Establish an effective strength training frequency: Schedule two strength training sessions weekly, 30-45 minutes each, allowing 2-3 days recovery between workouts. This scientifically-backed frequency optimises muscle adaptation while preventing overtraining. Set measurable strength training goals: Define specific functional objectives for your strength program, such as independently rising from a chair, climbing stairs without assistance, or carrying groceries. Clear goals maintain motivation and provide meaningful benchmarks for your strength development. Support strength training with strategic protein timing: Maximise muscle response to strength training by distributing protein intake across all daily meals, particularly at breakfast and lunch when intake is typically insufficient. High-quality sources include Greek yogurt, eggs, dairy products, and various beans. Create a complete fitness routine with strength and aerobic training: Combine strength training with aerobic exercise for comprehensive health benefits. Research shows this combination provides the greatest disease risk reduction and longevity benefits compared to either type alone. Adapt strength training to your current abilities: Strength training offers benefits at any age or ability level. Even if mobility is limited, modified chair-based strength exercises can significantly improve function, independence, and quality of life. About Our Guest Professor Leigh Breen is a leading strength training and muscle physiology researcher at the University of Birmingham, UK, in the School of Sport, Exercise and Rehabilitation Sciences. His pioneering research investigates how strength training and proper nutrition optimize muscle health across the lifespan, from younger individuals to older adults and those with chronic conditions. Professor Breen specialises in translating complex muscle science into practical strength training interventions that combat age-related muscle loss and metabolic decline. His evidence-based approach to strength training has been supported by research funding from academic institutions and industry partners in the protein nutrition field, making him a trusted authority on strength development for longevity. Visit Professor Breen’s Academic Profile Watch the interview https://www.youtube.com/watch?v=TcPWONnSh4g Resources Connect With Us Follow Stress-Free Longevity for more evidence-based insights on health and wellness: Facebook Instagram TikTok YouTube The post Episode 7: Understanding Strength Training with Prof Leigh Breen first appeared on Stress-Free Longevity.

In this discussion, Professor Keith Baar, an expert in muscle physiology at UC Davis, sheds light on the fascinating science of exercise and its effects on health and longevity. He demystifies the mTOR pathway, crucial for muscle growth, and emphasizes how resistance training shapes strength and cardiovascular health. Professor Baar also highlights the role of PGC-1α in enhancing endurance and mitochondrial efficiency. He offers practical tips on maximizing muscle development and the importance of protein, making his insights invaluable for all fitness levels.

Episode Overview In this valuable conversation, Professor Maria Stokes, Emeritus Professor of Musculoskeletal Rehabilitation at the University of Southampton, shares evidence-based insights on neuromuscular exercise and its impact on health. With decades of research experience, Prof. Stokes offers practical advice on preventing injuries, maintaining mobility, and incorporating simple yet effective movements into daily life that can dramatically improve health outcomes. Key Insights from This Episode: The Deadly Impact of Inactivity: How physical inactivity causes more deaths than smoking, and why this silent health crisis deserves more attention Neuromuscular Exercise Explained: The science behind controlling muscles for efficient, coordinated movement that prevents injury and improves function Endurance vs. Strength: Why muscle endurance is often more important than strength for everyday function and injury prevention Modern Life Challenges: How computer use affects posture and practical strategies to prevent associated neck and back pain Exercise Myths Debunked: Evidence showing that static stretching before exercise doesn’t prevent injuries, while dynamic warm-ups do Simple Daily Movements: Research-backed exercises that take minimal time but deliver significant benefits for strength and balance Practical Takeaways: Incorporate 45 sit-to-stands daily (in three sets of 15) to improve strength and balance Practice standing on one leg during daily activities like brushing teeth or washing dishes Take regular breaks from computer work and maintain proper posture Perform dynamic warm-ups before exercise instead of static stretching Cool down after exercise with less intensive movements and stretch when muscles are warm Remember that exercise benefits apply to all ages – it’s never too late to start About Our Guest PProfessor Maria Stokes is an Emeritus Professor of Musculoskeletal Rehabilitation at the University of Southampton. Her research focuses on neuromuscular activity, exploring how muscles work in coordinated patterns and how these patterns change with injury or disease. With extensive experience in physiotherapy and rehabilitation science, Professor Stokes has pioneered research into practical exercises that help people stay active regardless of age or physical condition. Her work has been particularly influential in developing neuromuscular exercises for back pain, shoulder rehabilitation, and maintaining mobility in older adults. Visit Professor Stokes’s Academic Profile Watch the interview Resources Some websites mentioned in the interview. Click to access. NHS: How to Warm-Up Before Exercising NHS: Home Office Ergonomics Versus Arthritis GLA:D WHO Guidelines on Physical Activity and Sedentary Behaviour Connect With Us Follow Stress-Free Longevity for more evidence-based insights on health and wellness: Facebook Instagram TikTok YouTube The post Episode 5: Understanding Neuromuscular Exercise with Prof Maria Stokes first appeared on Stress-Free Longevity.

Episode Overview In this insightful conversation, Professor Jason Gill, a professor of cardiometabolic health at the University of Glasgow discusses the complex relationship between diet, physical activity, and health. With over 25 years of research experience, Prof. Gill brings clarity to often misunderstood topics about weight management, healthy eating, and long-term wellbeing. Key Insights from This Episode: The Complexity of Calories: Why “calories in, calories out” is true but oversimplified, and how different foods affect our body’s processing of calories Ultra-processed Foods: A nuanced look at why not all ultra-processed foods are harmful, and the real mechanisms behind their impact on weight The Truth About Diets: Evidence showing that different diets achieve similar results, with adherence being the key factor Energy Density and Portion Size: How these factors influence our eating behaviour more than we realise The Role of Food Types: The importance of balanced nutrition, with specific insights on carbohydrates, proteins, and fats Long-term Success: Why we need 1000-day plans instead of 100-day plans for sustainable health Practical Takeaways: Focus on building long-term, sustainable habits rather than quick fixes Find an eating approach you can stick to rather than following the latest trend Understand food energy density and manage portion sizes Aim for about 50% of calories from carbohydrates, focusing on low-glycemic options Choose plant-based fats over animal-based when possible Eat slower to allow your body’s fullness signals to work effectively About Our Guest Professor Jason Gill is a Professor of Cardiometabolic Health at the University of Glasgow. His research spans three main areas: epidemiology of chronic disease, biological mechanisms of diet and exercise effects, and development of lifestyle interventions. With funding from prestigious organizations including research councils in the United Kingdom, Diabetes UK, the British Heart Foundation, and the European Commission, his work has contributed significantly to our understanding of how lifestyle factors influence health outcomes. Visit Professor Gill’s Academic Profile Watch the interview Resources Some relevant research papers – click on the title below to access the paper Celis-Morales (2018) Associations of grip strength with cardiovascular, respiratory, and cancer outcomes and all cause mortality. prospective cohort study of half a million UK Biobank participants. GIll (2020) Linking volume and intensity of physical activity to mortality Gill (2023) Potential impact of wearables on physical activity guidelines and interventions. opportunities and challenges Gill, Sattar (2014) Fruit juice – just another sugary drink Hall (2015) Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity Hall-2019-Ultra-processed-diets-cause-excess-calorie-intake-and-weight-gain Ross (2016) Effects of an Injected Placebo on Endurance Running Performance. Stamatakis (2023) Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality Stamatakis (2023) Journey of a thousand miles. from ‘Manpo-Kei’ to the first steps-based physical activity recommendations Connect With Us Follow Stress-Free Longevity for more evidence-based insights on health and wellness: Facebook Instagram TikTok YouTube The post Episode 4: Understanding Cardiometabolic Health (Part 2) with Prof Jason Gill first appeared on Stress-Free Longevity.