The Method - Health in the Real World

Ep.3 - Can astronauts teach us how to age better? With longevity physician Filippo Ongaro

After six months in space, the human body changes as much as it would after ten years on Earth. Without gravity setting the pace, muscle mass and bone density drop, circadian rhythms are disrupted, we rest and eat differently too… And that is also what happens as we age.So what can we learn from space medicine to age better here on Earth? And could the rigorous training astronauts use to protect their bodies hold a promise for staying strong and healthy on our own timeline? Greg and Charlie set to find out in this episode of The Method.Today, they sit down with Dr. Filippo Ongaro, a former space medicine physician at the European Space Agency. Filippo began his career in sports medicine before working with space agencies, where he studied how microgravity accelerates physical deconditioning. Today, he applies those insights through preventative medicine; his mission is to help people build long-term strength and resilience as they age.Together, we dive into what space physiology reveals about long-term health and fitness. We discuss where comparisons between spaceflight and aging on Earth are genuinely useful, and where they can be misleading. The conversation centres on one key idea: muscle and bone health are among the strongest predictors of quality of life as we get older.From there, we move into the practice segment. Drawing inspiration from astronaut training Filippo shares accessible, realistic ways to prioritise strength and consistency in everyday life, including:Where and how to get started to avoid frailty (21:18)When high intensity interval training can be valuable (27:48)Tips to adopt sustainable fitness habits (32:54)How to find the right “environment” to train (35:10)Filippo will show us that our muscles are one of the most powerful tools we have to age well. Whether you’re busy, starting later in life, or feeling intimidated by exercise, there is no bad time to begin, so tune in today to get started.Links:Filippo Ongaro - WebsiteFilippo Ongaro - YouTube Greg Potter - WebsiteThriva - WebsiteIf you’d like to send us your health questions for future episodes, you can email us a voice note, or simply write in with your question at themethod@thriva.coAbout 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.2 - Resistance Training 101: building muscle for long-term health, with Eric Helms

For many of us, January starts with a new membership to the gym. Whether it’s your first time, or a glorious come back, chances are you’re thinking about a new routine. So where’s the best place to start? And maybe more importantly, what are we actually doing it for? What is resistance training, and why does it matter to be healthy?In this episode of The Method, Greg and Charlie sit down with natural bodybuilder and Strength and Conditioning researcher Eric Helms, to demystify resistance training: what counts, what doesn’t, and what benefits building strength holds beyond building muscle or looking “toned”. We start with the science, exploring why muscle growth, strength, and power are foundational to a long-term quality of life. Eric breaks down why resistance training isn’t just for athletes or bodybuilders, and why women in particular should feel confident picking up weights.From there, we move into the practice. With Eric, Greg and Charlie dive into routine advise you can adopt right now. We cover:“Training splits” or how to fit effective workouts into a tight schedule (16:28)How to achieve progress over time (20:11)Why resistance training can enhance endurance (23:36)The role played by hormonal cycles in training routines (25:41)Spoiler alert: you don’t need huge volumes or perfect programming to start seeing results, especially in the beginning.Finally, in the experience section, we talk about how to train when we don’t have a solid sleep routine, how yoga or mobility work can fit into resistance training, and how to interpret pain during sessions. Eric helps us figure out what can help us reach our goals. If you’re trying to train smarter, check out this conversation that will show you the ropes to make resistance training a part of your life. Links:Eric Helms - ResearchEric Helms - InstagramGreg Potter - WebsiteGreg Potter - InstagramThriva - WebsiteIf you’d like to send us your health questions for future episodes, you can email us a voice note, or simply write in with your question at themethod@thriva.coAbout 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.1 - How to get your sleep back when life gets in the way, with Sophie Bostock

You know the feeling: life happens, routines fall apart, and suddenly sleep feels like something you’ve “lost”. So, what is really going on? In our very first guest episode of The Method: Health in the Real World, Greg and Charlie are joined by Dr Sophie Bostock, a sleep specialist, health psychologist, and founder of The Sleep Scientist. Sophie specialises in how sleep affects mental and physical health, and, crucially, how we can recover when sleep goes off the rails. This episode offers a deep dive into the issue of sleep disruption. We start our science segment with a quick fire round, to discuss what happens in the brain and body when sleep is disrupted; from memory and reaction time, to hormones, mood, and cardiovascular health. And we find out how and why insomnia shows up at different phases of life.We’ll follow up with practical advice to get our sleep back, especially for those who can’t just “catch up” or bank hours. Sophie, Greg, and Charlie dig into real world considerations, including: What parents and others in chronically disrupted phases of life can realistically do to protect their sleep (23:02);Why building a healthy relationship with your sleep environment matters (26:06);How relaxation techniques can make a difference (32:33);Why sleep apnea is often missed, and how to spot the signs (36:10).  Finally, we hear from our very first listeners, who shared their questions and practical challenges around sleep. If sleep has ever felt frustrating, or out of reach, this episode is for you.Links:Sophie Bostock - WebsiteSophie Bostock - YouTube Greg Potter - WebsiteThriva - WebsiteIf you’d like to send us your health questions for future episodes, you can email us a voice note, or simply write in with your question at themethod@thriva.coAbout 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/. 

Welcome to the Method: Meet Your Hosts, Charlie & Greg

Welcome to The Method: Health in the Real World. This is a show where we speak to health experts and ask the questions that matter, so we can improve our lives in simple, effective ways. Think of it as your companion for figuring out how health science fits into real, and sometimes messy, lives.In today’s pilot episode, get to know your hosts, Dr. Greg Potter and Charlie Edmondson. Long-time friends with a shared curiosity about health, they’re here to dive into the hard questions and translate expert knowledge into something practical and doable. Each week, they’ll sit down with one specialist – from sleep scientists to longevity doctors and nutrition experts – to break down their expertise. To do that, they’ve got a method.Step one: dig into what the science actually says.Step two: figure out how to put that theory into practice; what’s been tested and proven to work.Step three: fill in the gaps by tackling real-life questions, drawing on lived experience, and answering listener questions each week.On this journey, Greg is here to help you get to grips with science. A health consultant and researcher with a PhD, he loves going deep into the evidence (and occasionally gets a little nerdy). His friend Charlie Edmondson is here to keep things accessible. A long-time sports enthusiast with an endless curiosity about health, she raises the questions we’re all thinking – challenging assumptions and channeling the voice of the everyday listener who cares about health but doesn’t reach for academic journals.In this episode, you’ll hear how Greg and Charlie met (and how their friendship is largely kept alive through long WhatsApp voice notes), what healthspan really means and why it matters, and which guests and topics are coming up next. Consider this your teaser for what’s to come.The Method: Health in the Real World is a podcast from Thriva. Get in touch with us at themethod@thriva.co, and tune in on January 12th for our very first guest episode.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 https://thriva.co/. 

Introducing: The Method - Health in the Real World

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. Each episode, long-time friends Greg Potter and Charlie Edmondson will speak with leading voices to help you make sense of your health. We'll look at every topic 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. 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 will empower you to push what really matters when it comes to your health.About your hostsDr 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 ThrivaThe 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/.