The Method - Health in the Real World

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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. We speak with leading voices to help you make sense of your health, and we find out how we can live better now, and for longer. Each episode, long-time friends Greg Potter and Charlie Edmondson will interview leading experts to put key health topics under the microscope, and unpack health questions 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. In an often chaotic world, we want to keep an eye on the long game: maximising your healthspan, not just your lifespan. 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 gives you the tools to chart your own path towards health confidence. Expect deep dives into the science of health. We’ll cover topics like: supplements, brain health, personalised nutrition, biomarker tracking, zone 2 training, stress management, but also explore psychological wellness, the power of social connection, and good emotional resilience. Whether you’re new to proactive health, or already experienced and looking for nuanced conversations and fresh insights, The Method will empower you to push what really matters when it comes to your health. About your hosts: Dr 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 Thriva The 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/.

Episode List

Ep.15 - The case for compassion: why social connection is an underrated health hack, with Dr. Julian Abel

Jul 27th, 2026 3:00 AM

Conversations on health often centre around what to eat, how to move, when to sleep… But there’s a health lever most of us tend to overlook: social connection. In 2016, the Frome Project, a Somerset-based research initiative, found that we could reduce emergency hospital admissions by 14%, not with a miracle drug, but with more intentional community connections. This week, Greg and Charlie sit down with one of the minds behind this project: Dr. Julian Abel. Julian has spent his clinical career as a palliative care consultant, sitting with people at the very end of their lives, an experience that set him on a path to lead remarkable research into how relationships can measurably improve our health. Today, he is the director of a charity called Compassionate Communities UK and a public health specialist on the science of social connection.In this conversation, Julian shares the story behind the Frome Project, and helps us understand how compassion can be a tool to improve the healthcare system and our social life more broadly. The science section takes us deep into the biology of social connection: how loneliness and social isolation change our gene expression, suppress our immune systems, and drive inflammation. You’ll also find out how relationships can reverse that process.In the practice segment, Julian turns the tables and asks Charlie and Greg what their relationship to community is. They discuss the every day activities that bring them joy, and Julian demonstrates how new connections can be woven into existing routines. We get into:What connection feels like and how to magnify it in existing habits (25:53)Is modern life getting in the way of building meaningful relationships? (30:18)Why third spaces and organised group activities are fertile grounds for social connection (32:35)Finally, in the experience section, we hear from listeners navigating some of the most sensitive versions of this challenge. A mum in London who has watched her social world shrink since the pandemic; a full-time carer who is struggling to maintain a social life; and how to reconnect with community during a period of grief. If you’d like to send us your health questions for future episodes, remember to email us a voice note or write in at themethod@thriva.co.SourcesJulian Abel’s Book - The Compassion Project The Frome Project Research - British Journal of General PracticeJulianne Holt-Lunstad’s Meta-analytic Review: Loneliness and social isolation as risk factors for mortalitySteve Cole’s Research on Human Social GenomicsGreg Potter’s WebsiteGreg Potter’s InstagramThriva’s WebsiteAbout ThrivaThriva 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 thriva.co.

Ep. 14 - Night owl or early bird? Hacking your body clock, with Professor Russell Foster

Jul 13th, 2026 3:00 AM

Ever woken up exactly one minute before your alarm? Or landed on the other side of the world with a very accurate sense of what time it is back home? Our bodies have fine-tuned internal clocks that set the pace for our circadian rhythm. But why did we evolve to work like this? And what happens to our health when we’re out of sync?This week, as a follow up from our conversation with Kathryn Pinkham, Greg and Charlie sit down with Dr. Russell Foster, for a crash course on circadian biology. Russell is a Professor of Circadian Neuroscience at the University of Oxford, Head of the Department of Ophthalmology, and a leading voice on how our internal clocks work. Russell was instrumental in discovering a previously unknown light-sensing system in the eye that helps regulate our circadian rhythms. He is also the author of Life Time: The New Science of the Body Clock. In our science section, Russell explains what the biological clock is and why we evolved to have one. He walks us through how our clocks are reset each day by time cues - and why light is chief amongst them. Russell also discusses the concept of chronotypes: why some of us are larks while others are owls, and why that difference is biological, not simply a lifestyle choice. We also delve into why our modern environments can put us out of sync. In the practice segment, Russell, Greg, and Charlie get into what we can do to readjust our clocks, or better work with our natural day-night rhythm. We talk about:What night owls can actually do when they’re forced into a 9-5 world - and how light and exercise can help (22:06)Why seeking bright light the moment you wake up is not a good tip for early birds (24:30)What shift workers can do to support their clocks despite inconsistent schedules (26:19)Finally, we turn to your listener questions in the experience section. Russell shares his own technique for falling back asleep in the middle of the night (a hint: it involves BBC Radio 4), explains why sleep tends to get harder as we age and whether that’s reversible. Charlie and Russell also get into a healthy debate about whether snoring partners should be banished to the spare room, and we take a deep dive into delayed sleep phase disorder, which involves answering Greg’s life conundrums – but not just. Ultimately, Russell shows us that when it comes to our sleep-wake cycle, different isn't necessarily bad. Tune in to find out what your biological clock is trying to tell you.If you’d like to send us your health questions for future episodes, remember to email us a voice note or write in at themethod@thriva.co.Links:Russell Foster - Life Time: The New Science of the Body ClockRussell Foster - University of Oxford profileGreg Potter - WebsiteGreg Potter - InstagramThriva - Website 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 thriva.co.

Ep.13 - Why can't I sleep? Tips to fix insomnia beyond sleep hygiene, with Kathryn Pinkham

Jun 29th, 2026 3:00 AM

Most of us have had a bad night’s sleep. But when insomnia becomes chronic, a whole new world of lifestyle advice seems to open up – one that is confusing, and sometimes fails to fix the problem.So this week, Greg and Charlie take a deep dive into chronic insomnia with a new guest: Kathryn Pinkham. Kathryn is the founder of The Insomnia Clinic and one of the UK’s leading experts in treating chronic insomnia. Kathryn has helped over 5,000 people sleep better using Cognitive Behavioural Therapy for Insomnia (CBT-I) - the NHS-recommended, gold-standard treatment that outperforms sleeping pills for long-term outcomes. Her message: insomnia is very curable, however long or severely someone has been struggling.Starting with the science, Kathryn walks us through what sleep actually is and how it goes wrong. She explains the two biological systems that drive sleep: the circadian rhythm and sleep drive. She also makes the case for why standard sleep hygiene advice (the dark room, no caffeine after 2pm, a lengthy wind-down routine) often falls short. And yes, it can even add to the problem.In the practice segment, Kathryn, Greg, and Charlie get into what CBT-I actually involves. Including:Why spending less time in bed can cure insomnia and why that worksHow your bed becomes a source of anxiety and how to fix that association What to do when your mind won’t stop racing at bedtimeFinally, in the experience section, we turn to your listener questions. We hear from a parent navigating sleep disruption with a toddler and a newborn on the way, and tackle questions about whether the 8-hour rule is real, and whether deep sleep really matters as much as we’re told.Enjoy this conversation, and if you’d like to send us your health questions for future episodes, remember to email us a voice note or write in at themethod@thriva.coTo Explore FurtherKathryn Pinkham’s Insomnia Clinic: theinsomniaclinic.co.ukSleep Well, Live Better course: theinsomniaclinic.co.uk/sleep-well-live-betterKathryn Pinkham’s Instagram: @theinsomniaclinic Greg Potter’s Website: gregpotterphd.comGreg Potter’s Instagram: @gregpotterphdThriva’s Website: thriva.coAbout ThrivaThriva 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 thriva.co.

Ep.12 - Navigating weight plateaus, intermittent fasting, and building strength as you age, a Q&A with Greg and Charlie

Jun 15th, 2026 3:00 AM

The questions have been piling up since our last episodes on weight loss and strength training, so this week, Greg and Charlie are clearing the backlog. We are back for another Q&A episode! In the first half of this Greg and Charlie special, we’ll tackle some of the most pressing questions in nutrition and weight management right now. How to navigate weight plateaus after taking drugs like Mounjaro? (2:26)What's the difference between intermittent fasting and time-restricted eating; who is it for or not for? (6:31)When is it beneficial to try a 24 hour fast? (13:47)In the second half of this episode, we’ll continue the conversation about longevity, this time through the lens of strength training and nutrition as you age. We get into:What you need to do in the gym to build muscle and bone density as you get older (19:26)Why what you eat interacts with the muscle you're trying to build (25:23)How can osteoporosis best be prevented? (28:19)And yes, this episode, Greg will do the impossible and answer a question in four seconds flat. What he and Charlie spend the other 40 minutes doing? That is yours to find out.Episodes mentioned:Ep.2 - Resistance Training 101: building muscle for long-term health, with Eric HelmsEp.3 - Can astronauts teach us how to age better? With longevity physician Filippo OngaroEp. 9 - Training and the menstrual cycle: the science of resistance training for women, with Dr. Lauren Colenso-SempleEp. 10 - Debunking cognitive decline: why your brain doesn't have to slow down with age, with Dr. Tommy Wood Ep.11 - Ozempic, Yo-Yo Diets & the Science of Weight Loss, with Dr. David AllisonLinks:Greg 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/.

Ep. 11 - Ozempic, Yo-Yo Diets & the Science of Weight Loss, with Dr. David Allison

Jun 1st, 2026 3:29 PM

Obesity is one of the most misunderstood and emotionally charged topics in health. But what does the science actually say? Dr. David Allison is one of the world’s leading obesity researchers and biostatisticians. Today, he’s here to cut through the noise.A professor of paediatrics and director of the USDA Children’s Nutrition Research Centre, David has spent decades challenging assumptions in the field. His rigorous, evidence-led approach is exactly what this conversation calls for.He sits down with Charlie and Greg to unpack what obesity actually is, what drives it, and how to think about managing it in a way that’s realistic, compassionate, and grounded in evidence.Starting with the science, David explains why BMI is more nuanced than its critics suggest, and why the conceptual definition of obesity - excess body fat that impairs health or longevity - is harder to work into practice than it sounds. He walks us through what we can say with confidence about obesity’s health risks, the role of energy balance and diet composition, and why body weight tends to creep back up after dieting (with some surprisingly reassuring findings along the way).In the practice segment, David, Greg, and Charlie get into the practical side of weight management, including:• Why higher protein intake is one of the biggest levers for body composition• The case for resistance training – especially if you’re using GLP-1 medications• How to evaluate diet advice using a simple evidence checklist• Why the ‘dental model’ of weight management might change how you think about yo-yo dieting• What to know before starting semaglutide or other obesity medications Finally, in the experience section, we turn to listener questions. We tackle navigating weight management during perimenopause and menopause, how to evaluate conflicting health claims online, and what to do about hair loss while using Mounjaro and GLP-1s.Enjoy this conversation, and if you’d like to send us your health questions for future episodes, remember to email us a voice note or write in at themethod@thriva.co. To explore further• David Allison – Website: https://www.linkedin.com/in/david-allison-2917963b/• USDA Children’s Nutrition Research Centre: https://www.bcm.edu/research/research-centers/usda-ars-childrens-nutrition-research-center• Greg Potter – Website: gregpotterphd.com• Greg Potter – Instagram: @gregpotterphd• Thriva – Website: thriva.co About ThrivaThriva 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/.

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