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Does menopause really slow your metabolism, or is there more to the story? Tim Blakey tells Yalda why movement, mobility, recovery, and daily habits matter more than most people realize when it comes to healthy ageing. Many people assume that aging means an inevitable decline in strength, mobility, and energy. But what if some of the biggest beliefs around metabolism, menopause, and healthy aging are simply myths?In this episode, Yalda sits down with performance coach Tim Blakey to discuss the science behind healthy aging, movement, mobility, recovery, and brain health. They also explore the growing popularity of creatine, how it differs from BCAAs, and why both may play a role in supporting exercise recovery and performance.From the truth about menopause and metabolism to the importance of staying active as we age, this conversation is packed with practical insights to help you stay stronger, sharper, and more independent for longer. Tim Blakey is a London-based physiotherapist, personal trainer, nutritionist, and founder of Prime Body, with more than 20 years of experience in the health and fitness industry. Originally from New Zealand, his passion for movement and rehabilitation developed after sports injuries led him into physiotherapy. He combines mobility, corrective work, resistance training, and nutrition to help clients improve body composition, recovery, strength, posture, and long-term functional health. His clients have included professional athletes, celebrities, business leaders, and international public figures. You can find out more about Tim at primebody.co.uk

Can you build strength, improve mobility, and support healthy aging without pushing your body into burnout or inflammation overload? Tim Blakey tells Yalda why resistance training, mobility, recovery, and consistency are essential for longevity, strength, and healthy aging. In this episode, Yalda sits down with physiotherapist, personal trainer, and founder of Prime Body, Tim Blakey, to discuss how to build strength sustainably as we age. Together, they explore resistance training, mobility, inflammation, recovery, supplements, sleep, stress, and the importance of the mind-muscle connection. They also discuss why movement supports longevity, how to avoid burnout from exercise, and practical ways to improve body composition and overall health without extremes. Tim Blakey is a London-based physiotherapist, personal trainer, nutritionist, and founder of Prime Body, with more than 20 years of experience in the health and fitness industry. Originally from New Zealand, his passion for movement and rehabilitation developed after sports injuries led him into physiotherapy. He combines mobility, corrective work, resistance training, and nutrition to help clients improve body composition, recovery, strength, posture, and long-term functional health. His clients have included professional athletes, celebrities, business leaders, and international public figures. #HealthyAging #StrengthTraining #Longevity

What happens when fake experts become more trusted than real scientists? Professor Andreas Karatzas joins Yalda Alaoui to expose the dangerous rise of misinformation on social media, fake doctors pretending to be health experts, and the real-life consequences of unqualified medical advice online. In this episode, they discuss fraudulent health claims, cancer patients being discouraged from treatment, the influence of social media on public trust, and why science communication, critical thinking, and personalized health matter more than ever.

Could food poisoning symptoms be caused by something you ate days earlier, not your last meal? Microbiologist Andreas Karatzas tells Yalda how food safety, gut bacteria, and the immune system influence the way we respond to foodborne illness. In part 1 of this fascinating episode of the Eat Burn Sleep podcast, Yalda speaks with Associate Professor Andreas Karatsas from the University of Reading about food safety, food poisoning, gut bacteria, and immunity. They discuss why some people become seriously ill while others eating the same food experience no symptoms, how bacteria survive in food, and the surprising role the gut microbiome and immune system play in resilience and inflammation. Andreas Karatsas is an Associate Professor and microbiologist at the University of Reading, specializing in food safety, microbial resistance, and food preservation technologies. His research focuses on understanding how bacteria survive environmental stress and how modern food science can improve food safety and public health.

What if the probiotic you’re taking isn’t wrong… just wrong for you? Professor Glenn Gibson explains to Yalda why probiotics should be tailored to specific needs and why most people choose them blindly. In Part 2 of this conversation, Yalda and Glenn Gibson break down the confusion around probiotics and explain why different strains serve different purposes. They explore why supplements are so difficult to navigate, the limitations around health claims, and how new tools may soon help people make more informed decisions. The episode also dives into a key shift in thinking about gut health, moving away from microbiome diversity and focusing instead on functionality, and how prebiotics and fibre can support a more effective, active gut environment. Professor Glenn Gibson is the Chair of Food Microbiology and Head of Food Microbial Sciences at the University of Reading in the UK, where his research focuses on gut microbiology, probiotics, and prebiotics. He is widely recognised for co-authoring the landmark 1995 paper that introduced the term prebiotics — “Dietary modulation of the human colonic microbiota: introducing the concept of prebiotics.” Across his career, he has overseen more than 145 research projects, supervised over 85 PhD students, published over 500 papers and 8 books, and received more than 100,000 citations. His work has spanned from fundamental microbial ecology (his PhD was on sulphate-reducing bacteria in marine sediments) to applied human dietary interventions, including the development of prebiotic ingredients to enhance beneficial gut bacteria, modulate inflammation, improve metabolic markers, and support immune and gut health. He has also held visiting professorships at institutions such as Imperial College London and has taken leadership roles, including serving as a co-founder and past president of the International Scientific Association for Probiotics and Prebiotics (ISAPP). His ongoing research explores how the gut ecosystem influences not just digestive health but also systemic health outcomes, including obesity, metabolic syndrome, immunity, brain–gut links, and the role of diet and microbes in long-term wellness. You can find more about Professor Glenn Gibson at https://www.reading.ac.uk/food/our-staff/glenn-gibson

What if improving your gut health isn’t about adding more but feeding what’s already there? Professor Glenn Gibson tells Yalda how prebiotics work, why balance matters, and how to support your gut microbiome effectively. Professor Glenn Gibson, one of the world’s leading microbiome scientists and the man who coined the term prebiotic, joins Yalda to explain how the gut ecosystem truly works. He breaks down the difference between prebiotics, probiotics, and synbiotics, and why feeding beneficial bacteria is often more important than adding more strains. The conversation explores how modern diets affect gut health, why excessive fibre or supplementation can cause bloating, and how small, consistent changes can improve digestion, reduce cravings, and enhance overall well-being. Professor Glenn Gibson is the Chair of Food Microbiology and Head of Food Microbial Sciences at the University of Reading in the UK, where his research focuses on gut microbiology, probiotics, and prebiotics. He is widely recognised for co-authoring the landmark 1995 paper that introduced the term prebiotics — “Dietary modulation of the human colonic microbiota: introducing the concept of prebiotics.”Across his career, he has overseen more than 145 research projects, supervised over 85 PhD students, published over 500 papers and 8 books, and received more than 100,000 citations. His work has spanned from fundamental microbial ecology (his PhD was on sulphate-reducing bacteria in marine sediments) to applied human dietary interventions, including the development of prebiotic ingredients to enhance beneficial gut bacteria, modulate inflammation, improve metabolic markers, and support immune and gut health. He has also held visiting professorships at institutions such as Imperial College London and has held leadership roles, including co-founding and serving as past president of the International Scientific Association for Probiotics and Prebiotics (ISAPP). His ongoing research explores how the gut ecosystem influences not just digestive health but also systemic health outcomes, including obesity, metabolic syndrome, immunity, brain–gut links, and the role of diet and microbes in long-term wellness. Share this episode with someone who wants to better understand their gut health.

What if the biggest drivers of longevity aren’t expensive biohacks, supplements, or advanced testing, but simple habits most people overlook? Yalda Alaoui explains the three daily habits she consistently observes in people who age well and remain mobile, independent, and mentally sharp later in life. Longevity has become a major buzzword in the health world, with increasing focus on biohacking, supplements, advanced testing, and longevity clinics. But are we overlooking the simple foundations that truly support healthy aging?In this episode, Yalda explores three powerful habits she has consistently observed in people who age well: maintaining regular daily rhythms, incorporating small daily movements, and prioritising social connections. These simple practices can help regulate cortisol levels, support metabolism, stabilise blood sugar, and reduce chronic inflammation.The message is clear: longevity is not built through extreme protocols, but through consistent daily habits that support the body’s natural rhythms. Yalda Alaoui was diagnosed with two autoimmune diseases (Ulcerative Colitis in 2007 and Autoimmune Hemolytic Anemia in 2012) which catalyzed her research into health and nutrition. She traveled the world to find a solution, learning from specialists, nutritionists, naturopaths, and holistic doctors.She is now the founder of Eat Burn Sleep, a science-based anti-inflammatory lifestyle platform helping people improve their health naturally.

What if the way we experience childbirth pain is shaped as much by hormones, breathing, and emotional safety as it is by the physical process itself? Jenny Smith tells Yalda how breath, mindset, and feeling supported can transform the birth experience and help the body release its own natural pain relief. In Part 2 of this conversation, experienced midwife Jenny Smith shares powerful insights into how women can feel calmer and more in control during labour. The discussion explores the role of breathing techniques, visualisation, and sound in helping the body release endorphins, its own natural painkillers. Jenny also explains vaginal birth after cesarean (VBAC), why listening to the mother’s instincts matters, and how the concept of a “natural cesarean” can create a more connected birth experience through delayed cord clamping and immediate skin-to-skin contact. Jenny Smith is a clinical NHS and private midwife with over 35 years of experience across hospitals, community settings and home births. She has transformed mainstream labour wards, raising awareness of how infrastructure shapes birth culture — coining the term “Maternity Architecture.”She has received awards for her work, lectured internationally, and is the author of Your Body, Your Baby, Your Birth and co-author of The Natural Caesarean: A Women-Centred Technique. Jenny founded the Jentle Childbirth Foundation and later established BirthContinua to empower and prepare parents for pregnancy, birth and parenthood.Jenny is currently raising funds through her Walking the Circuit campaign to support her ongoing work improving maternity environments and birth experiences for families. You can support her fundraising efforts here: https://www.justgiving.com/campaign/walkingthecircuitYou can find out about Jenny at ⁠www.birthcontinua.com. Share this episode with someone who is preparing for birth or who would benefit from understanding the powerful connection between mindset, physiology, and the birth experience. #Childbirth #BirthEducation #EatBurnSleep

What if feeling safe, calm, and heard was the most powerful tool you had in labour? Jenny Smith tells Yalda why listening to a mother’s instincts can completely change the birth experience. In this powerful and deeply personal episode, Yalda speaks with midwife Jenny Smith about instinct, calm, and choice in labour. Drawing on over 35 years of experience, Jenny explains why birth should be led by women, not systems, and how stress, adrenaline, and environment can directly influence labour progression. They explore positioning, privacy, and the importance of feeling heard, while also addressing guilt and fear around different birth outcomes. This conversation is a reminder that every birth is unique, and that informed, supported choice matters. Jenny Smith is a clinical NHS and private midwife with over 35 years of experience across hospitals, community settings, and home births. She has transformed mainstream labour wards, raising awareness of how infrastructure shapes birth culture, coining the term “Maternity Architecture.” She has received awards for her work, lectured internationally, and is the author of Your Body, Your Baby, Your Birth and co-author of The Natural Caesarean: A Women-Centred Technique. Jenny founded the Jentle Childbirth Foundation and later established BirthContinua to empower and prepare parents for pregnancy, birth, and parenthood. Jenny is currently raising funds through her Walking the Circuit campaign to support her ongoing work improving maternity environments and birth experiences for families. You can support her fundraising efforts here: https://www.justgiving.com/campaign/walkingthecircuit You can find out about Jenny at birthcontinua.com/

What if PCOS isn’t just about ovarian cysts, but about blood sugar and inflammation? Polycystic Ovarian Syndrome affects up to 1 in 10 women worldwide, yet it’s widely misunderstood. In this episode, Yalda breaks down the real driver behind most PCOS cases: insulin resistance. She explains how blood sugar dysregulation, cortisol, sleep, gut health, and inflammation all interact to influence hormone balance. You’ll learn why extreme fasting and high-intensity workouts can sometimes worsen symptoms, and why research consistently shows dietary and lifestyle changes as the first line of treatment. This episode is empowering, practical, and grounded in science. Yalda Alaoui was diagnosed with two autoimmune diseases (Ulcerative Colitis in 2007 and Autoimmune Hemolytic Anemia in 2012), which catalyzed her research into health and nutrition. She traveled the world to find a solution, learning from specialists, nutritionists, naturopaths, and holistic doctors. She is now the founder of Eat Burn Sleep, a science-based anti-inflammatory lifestyle platform helping people improve their health naturally. Share this episode with a woman who needs to hear that PCOS is not a life sentence. #PCOS #HormoneHealth #AntiInflammatoryLifestyle

Is food addiction really about sugar — or is it about unresolved emotional pain? Steve Burns tells Yalda why sustainable weight loss requires emotional awareness, not just dietary discipline. In Part 2 of this powerful conversation, therapist and addiction specialist Steve Burns joins Yalda to explore the emotional roots of food addiction. They discuss why sugar and dairy can trigger powerful neurological responses, how childhood reward systems shape adult cravings, and why restriction often backfires. The episode dives into the role of emotional health in sustainable weight loss and explains why tracking emotions may be more important than counting calories. A must-listen for anyone struggling with cravings, emotional eating, or weight regain. Steve Burns is a coach, therapist, and addiction specialist with over 20 years of experience working one-to-one with clients. His work focuses on emotional responsibility, healing unresolved pain, and helping people create lasting behavioural change without relying on quick fixes. You can find out more about Steve at https://thetherapylounge.com. Share this episode with someone who struggles with food addiction and don’t forget to follow the podcast for more conversations on sustainable health.

Addiction isn’t the problem. Pain is. Steve Burns explains why healing starts with responsibility, not restraint. What if addiction isn’t about lack of willpower, but about trying to survive emotional pain? In Part 1 of this episode, Yalda sits down again with addiction specialist Steve Burns to unpack what addiction really is and why substances, food, work, or habits are often just coping strategies rather than the root problem. They explore why lasting change only happens when someone chooses it for themselves, how unresolved trauma or emotional imbalance drives addictive behaviours, and why commitment, especially self-commitment, matters more than motivation. This is a powerful conversation about responsibility, healing, and why the body and mind are always wired for recovery. Steve Burns is a coach, therapist, and addiction specialist with over 20 years of experience working one-to-one with clients. His work focuses on emotional responsibility, healing unresolved pain, and helping people create lasting behavioural change without relying on quick fixes. You can find out more about Steve at https://thetherapylounge.com.

Around one in three adults worldwide now live with non-alcoholic fatty liver disease, often without knowing it. In this podcast episode, Yalda explains how fatty liver disease is deeply connected to blood sugar dysregulation, chronic inflammation, cholesterol, and visceral fat, not just alcohol intake. Yalda shares a real client case study that proves this diagnosis doesn’t have to be permanent. Yalda walks through a real case from her private practice. A 34-year-old man with long-standing fatty liver disease was facing medication and injections. Instead, he chose lifestyle change, and the results were extraordinary. Yalda Alaoui was diagnosed with two autoimmune diseases (Ulcerative Colitis in 2007 and Autoimmune Hemolytic Anemia in 2012) which catalyzed her research into health and nutrition. She traveled the world to find a solution, learning from specialists, nutritionists, naturopaths, and holistic doctors. She is now the founder of Eat Burn Sleep, a science-based anti-inflammatory lifestyle platform helping people improve their health naturally.Follow Yalda on Instagram at @eatburnsleep and www.eatburnsleep.com.Share this episode with someone who’s been told fatty liver disease is “irreversible.”

Can GLP-1 weight-loss drugs support health — or are we overlooking the long-term cost to muscle, gut health, and longevity? Matt Roberts joins Yalda to unpack the real-world risks and responsibilities of GLP-1 use and what must be in place to minimise long-term damage. In Part 2 of this conversation on the Eat Burn Sleep Podcast, Matt Roberts and Yalda Alaoui dive deeper into GLP-1 medications, exploring why rapid weight loss often comes with unintended muscle loss and why fat regain is so common when structure is missing. They discuss dosage pitfalls, fatigue, gut side effects, protein challenges, and the critical role of strength training. Matt explains why GLP-1s should be considered only with close medical oversight and habit-based support, and why “nothing feels as good as feeling good” when health is built sustainably. Matt Roberts is one of Britain’s leading fitness experts, with over 30 years at the forefront of strength, performance, and longevity. After opening Europe’s first exclusively Personal Training gym in 1996, he helped redefine how personal training is perceived and delivered. A multiple international best-selling author, Matt has worked with elite individuals across fashion, sport, film, music, and public life. In 2019, he founded Evolution, a holistic wellbeing collaboration focused on optimising health span, resilience, and long-term performance. You can find out more about Matt's work on @mattroberts_lifestyle and at https://mattroberts.co.uk/mattroberts/

What if the real risk of aging isn’t losing muscle, but losing strength? In this podcast episode, Matt Roberts tells Yalda Alaoui why strength declines faster than muscle after 35, and how this directly affects metabolism, balance, and long-term health. Muscle and strength loss don’t suddenly happen in old age, they begin quietly from our mid-30s and accelerate without intervention. In Part 1 of this conversation, Matt Roberts shares over 30 years of experience in strength, performance, and longevity, explaining why strength loss is more dangerous than muscle loss alone. Together, Matt and Yalda explore minimal effective training, consistency across decades, bone density, menopause, and why protecting strength is essential for health span, independence, and aging well. Matt Roberts is one of Britain’s leading fitness experts, with over 30 years at the forefront of strength, performance, and longevity. After opening Europe’s first exclusively Personal Training gym in 1996, he helped redefine how personal training is perceived and delivered.A multiple international best-selling author, Matt has worked with elite individuals across fashion, sport, film, music, and public life. In 2019, he founded Evolution, a holistic wellbeing collaboration focused on optimising health span, resilience, and long-term performance.You can find out more about Matt's work on @mattroberts_lifestyle and at https://mattroberts.co.uk/mattroberts/👉 Share this episode with a friend who wants to stay strong and mobile as they age. #StrengthAndLongevity #HealthyAging #EatBurnSleep.