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Introvert or extrovert, we've all been told about the importance of social connection to our health. Isolation can have knock-on effects for your brain health – and the health of the rest of your body. Norman and Tegan unpack how many friends the average person "needs" and what happens when you're alone but not lonely. References: Social ties and health: the benefits of social integrationSocial isolation: a predictor of mortality comparable to traditional clinical risk factorsThe Connection Prescription: Using the Power of Social Interactions and the Deep Desire for Connectedness to Empower Health and Wellness Friendships, Subjective Age, and Life Satisfaction of Women in Midlife The American Friendship Project: A report on the status and health of friendship in AmericaSocial connection linked to improved health and reduced risk of early death – World Health Organization Differential Social Cognitive Performance in Older Adults With Mild Cognitive Impairment and DementiaIntrovert vs Social Anxiety: How to tell the difference If you enjoyed this episode, check these out! Is retirement bad for you?Chronotypes: early birds vs night owlsShould you aim for an alkaline lifestyle?

You might've heard you'll burn more fat if you exercise in the morning before, or in lieu of breakfast. There is some research to back that claim up, but the science on fasted exercise isn’t clear cut. Norman and Tegan work through the evidence on exercising on an empty stomach, and what you can do to maximise your workouts. References: Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysisEffect of Overnight Fasted Exercise on Weight Loss and Body Composition: A Systematic Review and Meta-AnalysisInterval training in the fed or fasted state improves body composition and muscle oxidative capacity in overweight womenEffects of exercise before or after meal ingestion on fat balance and postprandial metabolism in overweight menEffects of time-restricted eating with exercise on body composition in adults: a systematic review and meta-analysisExercising in the Fasted State Reduced 24-Hour Energy Intake in Active Male Adults Appetite, energy intake and resting metabolic responses to 60 min treadmill running performed in a fasted versus a postprandial state Fasting Before Evening Exercise Reduces Net Energy Intake and Increases Fat Oxidation, but Impairs Performance in Healthy Males and FemalesFasted cardio is an attempt to burn stored fatIf you enjoyed this episode, check these out! What's the best time of day to exercise?What are the health benefits of coffee?Do glasses make your eyesight worse?

Sit back and relax. Close your eyes. Imagine you're sitting on a calm beach. Now, do you feel more open to suggestion? Hypnotherapy has been around for centuries, and you might've heard about it being used for everything from PTSD to addiction and even IBS. Norman and Tegan guide us through the evidence for using hypnosis in a therapeutic setting, and whether there are any downsides. References: Brain Activity and Functional Connectivity Associated with HypnosisNot everyone can be hypnotized - and researchers are one step closer to understanding why Functional Brain Basis of HypnotizabilityA Systematic Review of Hypnosis for Clinical Pain ReliefThe effectiveness of hypnosis for pain relief: A systematic review and meta-analysis of 85 controlled experimental trialsHypnosis as a non-pharmacological intervention for invasive medical procedures - A systematic review and meta-analytic updateGut-directed hypnotherapy for IBS: what is it and what are the options?Gut-Directed Hypnotherapy for Irritable Bowel Syndrome: A Systematic Review and Meta-AnalysisDoes hypnotherapy help people who are trying to stop smoking? - Cochrane ReviewEffectiveness of hypnosis in adults with posttraumatic stress disorder (PTSD)A Meta-Analysis of Hypnotherapeutic Techniques in the Treatment of PTSD SymptomsHypnotherapy in the Treatment of Chronic Combat-Related PTSD Patients Suffering From Insomnia: A Randomized, Zolpidem-Controlled Clinical TrialEricksonian hypnotherapy versus cognitive behavioral therapy for post-traumatic stress disorderThe Prefrontal Cortex and Suggestion: Hypnosis vs. Placebo EffectsIf you enjoyed this episode, check these out! What's the deal with night terrors?Can tapping calm your nervous system?Why do we dream?

As we age, levels of a vital molecule called nicotinamide adenine dinucleotide (NAD+) decline. Could reversing this be the key to eternal youth? There’s huge interest in NAD-boosting supplements like nicotinamide mononucleotide (NMN). But is there good evidence that they can help us live longer, healthier? Norman and Tegan unpack how NAD+ became the focus of anti-aging proponents. This episode first aired on November 4, 2024. References: NAD+ metabolism and its roles in cellular processes during ageingNAD+ in Brain Aging and Neurodegenerative DisordersWhat is really known about the effects of nicotinamide riboside supplementation in humansDietary Supplementation With NAD+-Boosting Compounds in Humans: Current Knowledge and Future DirectionsThe use of a systems approach to increase NAD+ in human participantsSpecific ablation of Nampt in adult neural stem cells recapitulates their functional defects during aging

Shift workers make a lot of sacrifices to keep the world running. What are they sacrificing in terms of their own health? There are harms associated with working at all hours against your body clock. Norman and Tegan work through what those are, and what you can do to protect against them. References: 5 long-term health effects of shift work Shift work can harm sleep and health: What helps?Coping with shift work Shift work and health outcomes: an umbrella review of systematic reviews and meta-analyses of epidemiological studiesShift work and long work hours and their association with chronic health conditions: A systematic review of systematic reviews with meta-analysesRelationship between long-term shift work; night work; sleep deficiency and stroke: A systematic review and meta-analysis Shifting Rhythms: A Systematic Review Exploring the Multifaceted Effects of Shift Work and Circadian Disruption on Employee Cardiovascular HealthExercise interventions for sleep and cognitive dysfunction in shift workers: a systematic review of randomized trials If you enjoyed this episode, check these out! What is the perfect nap duration?Chronotypes: early birds vs night owlsWhy do some people pee more often?

When you're done with your weekly grocery shop, how colourful is your trolley? We know eating lots of fruits and vegetables is good for you, but colour could matter. Norman and Tegan discuss what gives fruit and veggies their hue and whether it's important when it comes to healthy eating. References: Phytonutrients: Paint your plate with the colours of the rainbowClinical Evidence of the Benefits of Phytonutrients in Human HealthcareEat a Rainbow – Nutrition AustraliaPhytochemicals: Principles and PracticeWhat’s the Difference Between Sweet Potatoes and Potatoes?Role of Phytonutrients in the Prevention and Treatment of Chronic Diseases: A Concrete ReviewMajor phytochemicals, their sources, active sites, and the related health benefitsEffect of Fruit and Vegetable Consumption on Human Health: An Update of the LiteratureAdding variety to your diet lowers disease risk. But what does variety mean?Which Colour of Bell Pepper Has Most Nutrients? If you enjoyed this episode, check these out! Should you be eating more fruit?Why Norman won't shut up about the Mediterranean dietWhat are the health benefits of coffee?

How much time does your oral hygiene routine take? You brush, floss, interdent, maybe even use a tongue scraper. Is using a mouthwash going to give you any additional benefit? Or could you be doing some harm? Norman and Tegan answer questions about the effectiveness of mouthwash, what it does to your oral microbiome and why there might be a link to blood pressure. References: Oral microbiome: Unveiling the fundamentals Effectiveness of Mouthwashes in Managing Oral Diseases and Conditions: Do They Have a Role?Effect of Adjunctive Use of Commercial Daily Mouthwashes on Periodontal Health: An Umbrella Review Effect of post-brushing mouthrinse solutions on salivary fluoride retentionMouthwash Effects on the Oral Microbiome: Are They Good, Bad, or Balanced?Effects of chlorhexidine and a polyherbal mouthwash on the oral microbiome and user satisfaction: a randomized controlled trial The Effects of Antimicrobial Mouthwashes on Systemic Disease: What Is the Evidence? Oral hygiene, mouthwash usage and cardiovascular mortality during 18.8 years of follow-upDoes Mouthwash Use Affect Oral Cancer Risk? A Comprehensive Systematic Review and Meta-Analysis An update on mouthwashes: advice for dental practitioners If you enjoyed this episode, check these out! Can flossing benefit more than your teeth?How risky is sharing a toothbrush?Should you opt for aluminium-free deodorant?

Continuous glucose monitors, or CGMs, have transformed how people with diabetes manage their blood sugar. But in wellness circles, more and more people without diabetes are being encouraged to try these devices. Norman and Tegan get to the bottom of what these devices can actually tell you, and the potential harms. References: The wellness inspired rise of continuous glucose monitors for people without diabetes, including those with metabolic disorders – BMJ featuresContinuous glucose monitoring in non-diabetic populations: a systematic review of observational and interventional studies with meta-analysis  Blood glucose monitoring devices: current consideration – Australian Prescriber The Use of Continuous Glucose Monitoring to Diagnose Stage 2 Type 1 DiabetesAssociations of continuous glucose monitor derived time in range and glycaemic variability with diet lifestyle and demographicsDifferent Glucose Variability in Women With Polycystic Ovary Syndrome With and Without Insulin Resistance: A Pilot StudyUnderstanding the benefits and psychological burdens of using continuous glucose monitoring for lifestyle change: A mixed-methods cross-sectional study Unintended Consequences: The Intersection of Diabetes Technology and Disordered Eating Risk If you enjoyed this episode, check these out! Should we all be taking fish oil?Tonsils, appendix, gallbladder: is anything actually useless?Should you wait to swim after eating?

Not many people would argue that rest isn’t important, but how would you define a rest day? For an elite athlete a rest day could be going for a long walk. For your average person it could mean sitting on the couch. Norman and Tegan ask – why is rest important, and do you need it to make progress in the gym? References: 'No pain, no gain' debunked: Why post-exercise soreness is not essential for building muscleSkeletal muscle and resistance exercise training; the role of protein synthesis in recovery and remodelingEffects of Different Between Test Rest Intervals in Reproducibility of the 10-Repetition Maximum Load Test: A Pilot Study with Recreationally Resistance Trained MenThe time course for elevated muscle protein synthesis following heavy resistance exercise Recovery and Performance in Sport: Consensus Statement Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells Nonconsecutive versus consecutive-day resistance training in recreationally trained subjects Fatigue, pain, and the recovery of neuromuscular function after consecutive days of full-body resistance exercise in trained men Effects of Consecutive Days of Exercise and Recovery on Muscle Mechanical Function How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury  If you enjoyed this episode, check these out! Is retirement bad for you?Do the benefits of creatine go beyond the gym?Diet vs exercise: which is more important?

Have you ever spritzed your pillow with lavender and wondered, is this actually doing anything? There are some surprising ways that smells can affect sleep, and it might have something to do with how our brains work. Norman and Tegan discuss how smells, good and bad, could affect your nightly snooze. References: From antiquity to modern hygiene: the archaeological and medicinal legacy of lavender as a promising antimicrobial agentLavender and sleep: A systematic review of the evidence How Smell Affects Your Sleep – Sleep Foundation Reciprocal relationships between sleep and smell Subjectively intense odor does not affect dream emotions during rapid eye movement sleep Nocturnal exposure to a preferred ambient scent does not affect dream emotionality or post-sleep core affect valence in young adults Olfactory Aversive Conditioning during Sleep Reduces Cigarette-Smoking BehaviorIf you enjoyed this episode, check these out! Is farting a sign your gut microbiome is happy?Is melatonin the answer to a good night's sleep?Is a vibration plate worth the cost?

Do you feel better after a good cry, or do you feel worse than ever? There can be a lot to cry about, good or bad: a break-up, a milestone, a tragedy, a sappy movie. Norman and Tegan discuss why we evolved to cry, and the purpose it serves as we get older. References: The Riddle of Human Emotional Crying: A Challenge for Emotion ResearchersThe neurobiology of human cryingEmotional expression in human and non-human great apesUltra-processed food intake, cognitive function, and dementia risk: A cross-sectional study of middle-aged and older Australian adultsIf you enjoyed this episode, check these out! Butter vs margarine: what's better for you?How much protein do you REALLY need?Why is yawning contagious?

You might be hearing a lot about ultra-processed foods, or UPFs, and how we should all be avoiding them. But you might be struggling with figuring out what exactly IS an ultra-processed food. Sweetened drinks, sure. What about bread? Yoghurt? Norman and Tegan unpack why it isn’t a simple question, and where the evidence stands on the health consequences. *A previous version of this episode may have implied that the Food Standards Australia New Zealand (FSANZ) board is comprised of current food industry representatives that are directly involved in setting food policy. This was edited on 12/08/2026.  References: Ultra-Processed Foods and Human Health - The Lancet seriesDiet quality and processed foods – Food Standards Australia and New ZealandMost of the Foods We Eat Are Ultra-Processed. Are They All Unhealthy? - Johns Hopkins Bloomberg School of Public HealthTrends of obesity and underweight in older children and adolescents in the United States, Brazil, China, and RussiaUltra-processed products are becoming dominant in the global food systemThe UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processingUltra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analysesUltra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food IntakeThe collapse of the food matrix: how ultra-processed foods impact satiety and metabolism by altering physical structure beyond nutrient composition If you enjoyed this episode, check these out! Is gluten really the enemy?Why is everyone suddenly talking about seed oils?Why Norman won't shut up about the Mediterranean diet

The modification and removal of body hair has been going on for centuries, but our reasons for it have evolved. Some believe it’s more hygienic to remove, others argue it’s against our nature to be so hairless. Norman and Tegan trim the evidence on body hair: leg, armpit, pubic and even inside your nose. References: Trends in body hair removal as depicted through artGetting plucked: the history of hair removal - ABCEffects of pubic hair grooming on women’s sexual health: a systematic review and meta-analysisBare necessity? Public health implications of removing pubic hairEffect of Physical and Chemical Hair Removal Methods on Skin Barrier Function in vitro: Consequences for a Hydrophilic Model PermeantUsing the Hair Removal Laser in the Axillary Region and its Effect on Normal Microbial FloraShaving of axillary hair has only a transient effect on perceived body odor pleasantnessCadaver research leads to prestigious science award - the Science ShowDoes nasal hair (vibrissae) density affect the risk of developing asthma in patients with seasonal rhinitis?6 ways to remove unwanted hair - American Association of DermatologyIf you enjoyed this episode, check these out! Do the benefits of creatine go beyond the gym?Does magnesium work against muscle cramps?Which hair loss treatments actually work?

Ashwagandha supplements are rising in popularity, but the herb has been used for hundreds of years in Ayurvedic medicine. The supposed benefits are broad – from stress to sleep, athletic performance and boosting testosterone. Norman and Tegan explore where the evidence stands, and uncertainties about potential risks. References: An Overview on Ashwagandha: A Rasayana (Rejuvenator) of AyurvedaChemical composition, cytotoxic and pro-inflammatory enzyme inhibitory properties of Withania somnifera (L.) Dunal root extractsChemical Composition, Biological Activity, and Health-Promoting Effects of Withania somnifera for Pharma-Food Industry ApplicationsClinical and Research Information on Drug-Induced Liver InjuryAshwagandha: Is it helpful for stress, anxiety, or sleep?Exploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trialA Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight MalesIf you enjoyed this episode, check these out! Vitamin C: can it cure colds and cancer?No-poo: why do we shampoo our hair?Do healthy people need lymphatic treatments?

When you're going through a stressful time it can have knock-on effects on your routine. Sleep, diet, exercise routines can be thrown out of whack. And when that stress goes for weeks or months, it can have a serious impact. Norman and Tegan unpack the various forms of chronic stress, like burnout, and how they can disrupt your health. References: Chronic Stress - ScienceDirectPhysiology, Stress ReactionThe impact of stress on body function: A reviewStressor-Specific Microbiota InterventionStress and the gastrointestinal tractB cells and the stressed brain: emerging evidence of neuroimmune interactions in the context of psychosocial stress and major depressionStress, depression, the immune system, and cancerThe effect of multiple adverse childhood experiences on health: a systematic review and meta-analysis11 healthy ways to handle life’s stressors - American Psychological AssociationStress-related conditions such as adjustment disorder and clinical burnout can be effectively treated with a 12-week cognitive behavioural programme, both when delivered as a face-to-face treatment and when delivered via the internet If you enjoyed this episode, check these out! Why is the internet telling me to lower my cortisol?Are office jobs ruining our bodies?