Sweaty AF Podcast

• Series 2, Episode 25: Magnesium 101 with Dr. Barb Woegerer – Why You're Probably Deficient & How to Fix It

  In this episode of Sweaty AF, Lucy sits down with Naturopathic Doctor Dr. Barb Woegerer to unpack why magnesium is one of the most important, and most ignored, minerals for modern health. Magnesium supports sleep, stress resilience, mood, energy, hormones, digestion, heart rhythm, and brain function, yet most people are deficient due to soil depletion, processed diets, stress, medications, caffeine, alcohol, and insulin resistance. Dr. Barb explains the most useful forms: bisglycinate/glycinate for sleep and calming the nervous system, citrate for digestion and migraines, malate for low energy and muscle pain, L-threonate for memory and mood, and orotate for heart health. She also highlights why vitamin D won’t activate properly without magnesium, why serum blood tests do not accurately show magnesium status, and why women in perimenopause often need more. While foods like leafy greens, nuts, seeds, beans, and dark chocolate help, diet alone often isn’t enough to replenish stores.Quick takeaways:Glycinate = sleep, calm, nervous system supportCitrate = constipation, reflux, migrainesThreonate = brain, mood, focusMalate = energy + muscle painMost people are deficientSerum magnesium tests are unreliableSupplement after heavy sweating or saunaFind Dr. Barb here: https://www.barbwoegerer.com/https://www.instagram.com/drbarbwoegerer/

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• Series 2, Episode 24: How to Heal from the Inside Out with Crohns specialistDane Johnson

  In this episode of the Sweaty AF podcast, Dane Johnson shares his transformative journey from suffering with Crohn's disease to developing the SHIELD protocol, a holistic approach to gut health. He emphasizes the importance of mindset, nutrition, and personalized healing strategies, while also discussing the role of supplements, food quality, and various therapies in the healing process. Dane encourages listeners to take control of their health and find joy in their healing journey.Dane's personal experience with Crohn's disease led him to develop the SHIELD protocol.Mindset plays a crucial role in healing; one must be happy to get healthy.Customizing your healing journey is essential; what works for one may not work for another.Food quality and preparation are more important than labeling foods as good or bad.Supplements should be taken with understanding; know what they do and why you're taking them.Therapies like infrared sauna and cold therapy can aid in healing but should be approached with caution.Lymphatic health is vital for detoxification and overall wellness.Daily habits like drinking hot water with electrolytes can improve gut health.Consistency in health practices is more valuable than striving for perfection.Healing is a journey that requires patience, exploration, and self-empowerment.Find Dane here: https://www.instagram.com/danejohnson1/?hl=enhttps://www.instagram.com/crohnscolitis_lifestyle/?hl=en

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• Series 2, Episode 23 - Sleep Smarter with The Sleep Scientist, Dr. Sophie Bostock

  In this episode of the Sweaty AF podcast, Dr. Sophie Bostock, renowned sleep scientist, shares her journey into sleep research and the importance of sleep for overall health. She discusses the differences between sleep quality and quantity, the various stages of sleep, and how hormonal changes and circadian rhythms affect sleep patterns. Dr. Sophie provides practical tips for improving sleep, including the role of light, exercise, and nutrition, as well as the impact of alcohol and stress on sleep quality. The conversation emphasizes the significance of cognitive behavioral therapy for insomnia and the need for better sleep hygiene.Sleep is a shield against stress, helping us bounce back faster.Both sleep quality and quantity are crucial for health.Hormonal fluctuations, especially during perimenopause, can disrupt sleep.Circadian rhythms are wired into every cell of our body.Light exposure is essential for regulating our sleep-wake cycles.Exercise can enhance sleep quality, especially when timed correctly.Alcohol can fragment sleep and suppress REM sleep.Cognitive Behavioral Therapy is the most effective treatment for insomnia.Sleep hygiene practices are vital for improving sleep quality.Managing stress is key to achieving better sleep.Find Sophie at: https://www.thesleepscientist.com/https://www.instagram.com/drsophiebostock

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• Series 2, Episode 22: How to Eat for Your Hormones: Functional Nutrition for Midlife Women with Pauline Cox

  In this conversation, Lucy and Pauline discuss the critical aspects of functional nutrition, particularly for women in midlife. They explore the importance of understanding hormonal changes, managing blood sugar levels, and addressing insulin resistance. Pauline emphasizes the role of lifestyle changes, including sleep, stress management, and nutrition, in achieving hormonal balance. They also touch on the impact of inflammation, thyroid health, and the significance of supplements. The discussion concludes with insights on mindset shifts for longevity and practical advice for women to embrace their health journey.Women in midlife require a new approach to nutrition.Hormonal changes significantly impact women's health.Blood sugar management is crucial for metabolic health.Insulin resistance can worsen perimenopausal symptoms.Stress and cortisol levels affect weight management.Thyroid health is essential for overall well-being.Inflammation can disrupt hormonal balance.Supplements like creatine can support energy levels.Sleep quality is linked to inflammation and health.Mindset shifts are vital for embracing health in midlife.Find Pauline at:https://www.instagram.com/paulinejcox

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• Series 2, Episode 21 - Owning Your Menopause with Kate Rowe-Ham

  In this enlightening conversation, Kate shares her personal journey through perimenopause, detailing the challenges she faced and how they inspired her mission to empower women in midlife. She discusses the importance of adapting fitness routines, nutrition, and mindset to navigate this life stage effectively. Kate emphasises the need for open conversations about menopause, breaking the stigma, and the significance of strength training and mental well-being. She also provides practical advice for women entering perimenopause, advocating for gradual lifestyle changes and the importance of self-acceptance.* Kate's journey through perimenopause sparked her mission to empower women.* Many women are unaware of perimenopause and its symptoms.* Adapting fitness routines is crucial during midlife.* Nutrition plays a vital role in managing menopause symptoms.* Mindset is key; menopause can be a launch pad for new beginnings.* Breaking the stigma around menopause is essential for women's health.* Strength training is crucial for maintaining muscle and bone density.* Hormone replacement therapy should be considered after lifestyle changes.* Movement, even in small amounts, can significantly improve mental well-being.* Creating a supportive community is vital for women navigating menopause.You can find Kate here:https://www.owningyourmenopause.com/https://www.instagram.com/owningyourmenopause/https://www.instagram.com/katerh_fitness/

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