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Former Royal Marines commando Gareth Timmins joins Lauretta to unpack the link between elite military training, resilience, identity, and high performance. He shares how his upbringing in rugby league, his strained relationship with his father, and his time in the Marines shaped his approach to discipline, success, and mental toughness. This conversation also explores what happens after achievement — why success can feel empty, how wealth and status can fracture identity, and why deliberate hardship may be the key to building real resilience. In this episode Gareth describes his childhood in a rugby league household, where his father's strict standards created a culture of sacrifice, extra practice, and total commitment. He explains how losing structure after leaving professional rugby led to drink, drugs, and fighting, showing how quickly purpose can disappear. He opens up about his complicated relationship with his father, including the pressure to achieve and the lack of real validation. Gareth breaks down the Royal Marines selection process and the brutal first 10 weeks of training, including sleep deprivation, time pressure, and extreme physical demands. He argues that resilience is not just "pushing through" but a form of cognitive endurance built through voluntary hardship and recovery. He discusses why science and comfort can help recovery but may also blunt the mental toughness needed for elite performance. He shares the pirate attack incident in the Red Sea that led him to study rapid decision-making under pressure for his PhD. He explains how catastrophising can shut down executive function, and why flow state matters in high-stakes performance. Gareth reflects on working for wealthy families and realising that money, cars, and houses do not guarantee happiness or family stability. He emphasises that the story you tell yourself, especially during hardship, can change outcomes more than circumstance alone. Key frameworks Voluntary hardship Choosing discomfort on purpose so you're better prepared for life's involuntary challenges. Cognitive endurance Resilience as the ability to maintain function under pressure, not just force your way through. Flow state under pressure Peak performance as something accessed through experience, stress, and repetition. Mental flexibility Adapting your internal story when circumstances change. Notable quotes "The story you tell yourself, you have to tell yourself it more or less every day." "Suffer now, just suffer now." "We love the journey. It's the journey that we love." Action points Build small, deliberate discomfort into your routine through fitness, hard tasks, or difficult conversations. Use recovery intentionally instead of relying on endless grit. Pay attention to the story you're telling yourself when stress hits. Protect close relationships and family structure before chasing external success. Find out more Discover Gareth's books, website, and work on performance, resilience, and decision-making under pressure. https://www.gareth-timmins.com/ Remember to hit SUBSCRIBE or FOLLOW so you don't miss any new episodes, follow us on the links below for more and please review us, even one line helps!! www.gavinsisters.co.uk Insta: @gavinsistersuk TIKTOK: @healthcraic Facebook: @TheDetoxBarn You Tube: @gavingavin www.healthcraic.com This episode is sponsored by Health Craic. Wellness drinks that work but taste great. Use the code Craic for 10% off for listeners. www.healthcraic.com

What if your blood tests say you're normal, but you're not actually as healthy as you could be? In this episode of The Gavin Sisters, we sit down with Dr Dan McNally, co-founder of Emerald Health, and Dr Yiannis Balanos, its clinical lead, to explore the world of preventive health and what we can learn from looking beyond the standard health check. From cholesterol and blood sugar to inflammation, menopause, cancer markers and biological age, we discuss the tests that can help us understand our health risks earlier — and, crucially, what we can actually do with that information. We explore why a single result rarely tells the whole story, why tracking changes over time can be more revealing than simply being told everything is "normal", and how personalised health data can help us make better decisions for the future. Because prevention isn't about becoming obsessed with numbers or worrying about every result. It's about understanding your body, identifying potential risks and making small, meaningful changes before problems develop. And, as we discuss, some of the biggest improvements to our long-term health don't come in a pill bottle. In this episode, we discuss: Preventive health: Why Dan founded Emerald Health and why traditional health checks can leave people with more questions than answers. Your blood biomarkers: What cholesterol, triglycerides, HbA1c, CRP, iron, vitamin D and thyroid markers can tell us about our health. Blood sugar and insulin resistance: Understanding the markers associated with metabolic health, type 2 diabetes and cardiovascular risk. The cholesterol marker you may not know about: What lipoprotein(a), or Lp(a), is and why this largely genetically determined risk factor matters. Normal versus optimal: Why reference ranges don't always tell the whole story and why trends over time can be important. Biological age: How health data can help build a clearer picture of your current health and identify areas to work on. Cancer markers: What tests such as CA-125 and PSA can — and cannot — tell us about cancer risk. Menopause and hormones: When hormone testing can be useful and why menopause is often diagnosed through symptoms rather than blood tests alone. Exercise and longevity: Why strength training, cardiovascular fitness, balance and bone health all matter as we age. The four pillars of prevention: Exercise, sleep, nutrition and lifestyle choices, including alcohol and smoking. The future of healthcare: Why personalised prevention is gaining momentum and the challenges of delivering it within the NHS. The big takeaway You don't have to wait until something goes wrong to start taking your health seriously. Understanding your risk factors, knowing which markers are relevant to you and making changes you can sustain may help improve your long-term health. The aim isn't to chase perfect numbers — it's to make informed decisions about the things you can influence. As our guests remind us, the goal is to understand where you are now and what a healthier version of you could look like. "This is you versus an optimal you." And perhaps the most compelling reminder of all: "If you could take exercise as a pill, it would be a mega blockbuster medication." Knowledge is power when it comes to your health. Listen now and discover what you can do today to invest in your health for the years ahead. Please note: This episode is for educational purposes only and is not a substitute for individual medical advice. Blood tests and screening tools have limitations, and results should be interpreted by a qualified healthcare professional in the context of your personal circumstances. https://withemerald.com/ Remember to hit SUBSCRIBE or FOLLOW so you don't miss any new episodes, follow us on the links below for more and please review us, even one line helps!! www.gavinsisters.co.uk Insta: @gavinsistersuk TIKTOK:@gavinsisters Facebook: @TheDetoxBarn You Tube: @gavingavin www.healthcraic.com This episode is sponsored by Health Craic. Wellness drinks that work but taste great. Use the code Craic for 10% off for listeners. www.healthcraic.com

What happens when a successful career in media, a personal health crisis and a passion for nutrition come together to create a completely new chapter? In this episode, Lauretta and Sharon are joined by Helen Johnson, founder of Succeed, a range of seed and botanical blends designed to make it easier to add more nutrition to everyday meals. Helen spent decades working in the media, editing titles including New Woman, Bliss, Cosmopolitan, Marie Claire and Grazia, before her own health journey prompted her to retrain in nutritional therapy and rethink what she wanted to do next. Helen opens up about being diagnosed with psoriatic arthritis in her 30s, navigating medication and the NHS, and the gradual changes she made to her diet and lifestyle. She also reflects on the role that stress played in her health and the importance of understanding the connection between mind and body. The conversation then moves into entrepreneurship, as Helen shares what it was like to launch a wellness brand in her 50s, deal with imposter syndrome, put her own money into the business and learn an entirely new industry from scratch. From growing hemp and flax seeds on her family farm in Norfolk to working with herbalists and sourcing ingredients with sustainability and provenance in mind, Helen explains how Succeed came to life and why she believes nutrition doesn't have to be complicated. There are plenty of honest insights for anyone thinking about starting something new later in life — including how to deal with setbacks, ask for help, get out there and speak to customers, and keep going when things don't go according to plan. In this episode, Helen discusses: Her career in journalism and editing some of the UK's best-known magazines Being diagnosed with psoriatic arthritis in her 30s Her experience of medication and managing an autoimmune condition The role of stress and the mind-body connection How nutrition became a bigger part of her own health journey Why she retrained as a nutritional therapist The importance of dietary diversity, fibre, protein and healthy fats Why she became fascinated by seeds and botanical herbs The story behind launching Succeed Sourcing ingredients from British farmers where possible Regenerative farming and the importance of soil health Starting a business in her 50s Dealing with imposter syndrome and self-doubt Learning the food and drink industry through trade shows What happens when a retailer doesn't sell your product Why founders need to be their own best advocates Taking financial risks when starting a business The importance of community and other founders Balancing entrepreneurship with family and wellbeing Why small, consistent habits can make healthy eating easier Helen's approach to nutrition Helen believes that for many people, improving health doesn't have to mean following an incredibly restrictive or complicated diet. Instead, she encourages people to come back to the basics: fibre, protein, healthy fats and diversity in the diet, while finding simple ways to make nourishing food part of everyday life. Her philosophy is about making nutrition achievable rather than overwhelming — something that fits into real life. About Succeed Succeed was created by Helen to make it easier to add nutrient-dense seeds and botanical herbs to everyday meals. The range currently includes blends focused on gut health, energy, focus and immunity, which can be sprinkled onto foods such as porridge, yoghurt, salads and soups. Helen's aim is simple: to help people make small, regular changes that can add up over time. Connect with Helen Find out more about Helen and Succeed and discover the blends she has created to make everyday nutrition easier. https://sucseed.life/?srsltid=AU7gw4WYB_95TViQ4BWa_Iptd77-Jz6T9Rusm7boGv0MiSPdhP9STkzo Key Takeaway You don't have to completely overhaul your life to make meaningful changes. Sometimes the most sustainable approach is to start with the basics, make small changes and keep going. And as Helen's own story shows, it's never too late to start something new. Remember to hit SUBSCRIBE or FOLLOW so you don't miss any new episodes, follow us on the links below for more and please review us, even one line helps!! www.gavinsisters.co.uk Insta: @gavinsistersuk TIKTOK:@gavinsisters Facebook: @TheDetoxBarn You Tube: @gavingavin www.healthcraic.com This episode is sponsored by Health Craic. Wellness drinks that work but taste great. Use the code Craic for 10% off for listeners. www.healthcraic.com

In this episode, we're joined by Millie Gooch, Sunday Times bestselling author and founder of the Sober Girl Society, to talk honestly about alcohol, sobriety and the drinking culture that surrounds us. Millie is the author of The Sober Girl Society Handbook: Why Drinking Less Means Living More, her first book, which was published in 2021, and her new book Hangxiety: How Alcohol Messes with Your Mind. Millie shares her own journey to sobriety, including the moment she realised her relationship with alcohol needed to change. We talk about the impact drinking can have on mental health and anxiety, why so many of us have normalised alcohol, and how much of what we believe about drinking has been shaped by culture, advertising and the alcohol industry. We also explore what actually happens in the brain when we drink, the concept of neuroadaptation, the long-term effects of alcohol, dealing with cravings and the practical challenges of giving up alcohol — particularly when drinking is such a big part of our social lives. Most importantly, we discuss how education, honest conversations and changing social attitudes could help create a healthier relationship with alcohol. In this episode, we discuss: Millie's personal journey to sobriety Why alcohol can have such a significant impact on anxiety and mental health The normalisation of drinking in society How the alcohol industry has influenced our attitudes towards drinking What happens to the brain and body with long-term alcohol consumption Neuroadaptation and changes in brain chemistry How alcohol is marketed as part of a desirable lifestyle Practical strategies for giving up alcohol and managing cravings The challenges of staying sober in social situations Why education and open conversations around alcohol matter The changing attitudes towards drinking and the growth of the sobriety movement What the future of drinking culture might look like Millie's Book Hangxiety: How Alcohol Messes with Your Mind Buy Millie's book on Amazon Find Millie Sober Girl Society Follow the Gavin Sisters Remember to SUBSCRIBE or FOLLOW so you don't miss a new episode. And if you enjoy the podcast, please leave us a review — even one line really helps! Gavin Sisters Instagram: @gavinsistersuk TikTok: @gavinsisters Facebook: The Detox Barn YouTube: Gavin Sisters Health Craic This episode is sponsored by Health Craic — wellness drinks that work, but taste great. Use code CRAIC for 10% off for listeners. healthcraic.com

This is a special bonus episode created exclusively for our listeners by alcohol mindset coach Anna Donaghey. Many people who join our retreats struggle with their relationship with alcohol—whether that's cutting back, giving up altogether, or simply feeling they're drinking more than they'd like. When it comes to alcohol, knowledge is powerful, and in this episode Anna shares her expertise, insights, and practical strategies for creating lasting change. In this specially recorded episode, alcohol mindset coach and bestselling author Anna Donaghey explores the deeper reasons behind our drinking habits and how to build a life that relies less on relief, numbing, and coping mechanisms. She discusses the mindsets, societal influences, and personal stories that shape our relationship with alcohol, and explains why meaningful change starts with curiosity rather than restriction. Key Topics Covered Anna Donaghey's journey from advertising strategist to alcohol mindset coach and wellness practitioner The difference between relief and restoration when it comes to alcohol The needs alcohol often fulfils, including decompression, connection, pleasure, identity, and transition Why alcohol can become the "big domino" that impacts every area of life The gradual cost of alcohol on sleep, energy, confidence, emotional wellbeing, and relationships Challenging the belief that alcohol is essential for relaxation and social connection How to design a life where alcohol is no longer the primary coping mechanism The positive ripple effects of reducing or eliminating alcohol Why honest self-awareness can lead to a more meaningful and aligned life Timestamps 00:00 – Introduction to the episode and Anna Donaghey's expertise 00:46 – Alcohol, societal norms, and personal experiences 01:44 – The backlash against moderation and Stephen Bartlett's experience 02:54 – Exploring what we're really seeking from alcohol 03:24 – Relief versus restoration 06:52 – Why it's important to question what alcohol does for us 08:48 – The risks of constantly seeking relief instead of meaningful change 09:41 – The core needs alcohol often fulfils: decompression, connection, pleasure, identity, and transition 10:40 – Alcohol's role in connection and reconnecting with ourselves 11:11 – Pleasure, enjoyment, and personal identity 12:38 – How alcohol becomes part of our life story and self-concept 13:05 – The role of alcohol in life's transitions and changing roles 13:33 – Reframing the conversation: our needs are human, but is alcohol the best solution? 14:02 – The importance of genuine restoration over temporary relief 15:00 – Alcohol's impact on sleep, energy, confidence, and emotional awareness 17:25 – The "big domino" effect of alcohol 18:29 – The transformative ripple effect of drinking less 20:24 – Restorative sleep and mental clarity 21:24 – Increased emotional availability and self-respect 22:20 – Recognising the slow creep of alcohol's hidden costs 23:19 – Why curiosity works better than guilt when changing habits 24:18 – Moving from "giving up" alcohol to designing a better life 25:50 – How modern lifestyles can reinforce alcohol dependence 26:47 – Understanding what you may be coping with beneath the surface 27:48 – The importance of intentional life design 28:18 – Viewing alcohol reduction as a pathway to a more authentic and fulfilling life 28:46 – Resources: The Big Drink Rethink and What Are You Thirsty For? Connect with Anna Donaghey Website: https://www.thebigdrinkrethink.com/book Instagram: https://www.instagram.com/bigdrinkrethink/ Connect with Gavin Sisters www.gavinsisters.co.uk Insta: @gavinsistersuk TIKTOK:@gavinsisters Facebook: @TheDetoxBarn You Tube: @gavingavin This episode is sponsored by Funki Coffee. Organic triple certified mushroom coffee boosted by adaptogens. Great for gut health, skin, immune boosting, and no crash. Use the code podcast for 10% off for listeners.

In this episode, Lauretta is joined by world-renowned biogerontologist and cell biologist Valter Longo, known for his groundbreaking research on fasting, aging, nutrition and longevity. They explore the science behind the Fasting Mimicking Diet (FMD), its potential role in autoimmune conditions, inflammation, blood pressure, cancer support and extending healthspan. Lauretta also shares her personal journey recovering from autoimmune disease using diet and fasting protocols, making this a powerful and deeply personal conversation. In this episode, we cover: Prof Valter Longo's research on fasting and the immune system The difference between water fasting and the Fasting Mimicking Diet (FMD) How fasting may support autoimmunity, stem cells, cellular repair and inflammation reduction Why identifying potential food triggers is key in autoimmune disease Whether a 5-day or 7-day FMD is more effective Sharon's experience using FMD to improve blood pressure Why people are living longer but becoming less healthy The case for 12-hour time-restricted eating vs 16-hour fasting The role of fasting in cancer research and treatment support His views on protein intake, alcohol and modern health trends Practical, realistic habits to improve long-term health Key Takeaways: According to Valter Longo, fasting is not just about autophagy. Its benefits likely come from a combination of processes including: Stem cell activation Cellular reprogramming Reduced inflammation Immune system regulation The Fasting Mimicking Diet (FMD) is designed to mimic fasting while still allowing food intake, combining low calories with plant-based, nutrient-dense ingredients. He also explains why a 12-hour eating window may be safer, more sustainable and potentially more beneficial than longer fasting windows for most people. Valter Longo's Core Longevity Habits: Follow a plant-forward longevity diet (largely pescatarian) Practice 12-hour time-restricted eating Do the Fasting Mimicking Diet 1–3 times per year Exercise regularly (150+ minutes per week) Walk daily About the Guest Professor Valter Longo is a leading biogerontologist and cell biologist specialising in aging, nutrition and disease prevention. His research focuses on how fasting and diet can promote longevity and reduce the risk of chronic diseases. He is also a professor at the University of Southern California. https://valterlongo.com/ Remember to hit SUBSCRIBE or FOLLOW so you don't miss any new episodes. Would love you to review us, even a line really helps. Follow us on the links below for more: www.gavinsisters.co.uk Tiktok @gavinsisters Insta: @gavinsistersuk Facebook: @TheDetoxBarn

This week on The Gavin Sisters Wellness Show, Sharon and I are talking about something that honestly makes both of us feel slightly anxious… money. Finance has always felt a bit overwhelming (and if I'm honest, a bit boring) but it's also something that affects every part of our wellbeing — our stress levels, our sleep, our relationships and how free we feel in our lives. Before we dive into the conversation, we start with our usual weekly catch-up. This includes my irritation with wellness buzzwords like mindful eating, Sharon's slightly terrifying medical results appointment (thankfully she's absolutely fine), and a reminder that life is never quite as calm and balanced as the wellness world sometimes suggests. Then we're joined by Sammie Ellard-King, founder of Up The Gains, and the conversation becomes really fascinating. Sammie shares how he found himself around £24,000 in debt after university, how trying to keep up appearances in London made things spiral, and the moment he realised something had to change. What I loved about this conversation is that Sammy doesn't talk about money in a complicated or intimidating way. Instead, he breaks it down into simple habits, mindset shifts and small actions that anyone can take. We talk about how our childhood and family experiences shape our relationship with money, why so many people feel ashamed or avoid looking at their finances, and how even saving small amounts can completely change your confidence over time. By the end of the episode I actually felt… dare I say it… inspired about finance. In this episode we talk about: Why money can feel stressful, overwhelming and taboo Sammy's journey from £24k of debt to financial stability How family patterns shape our money habits The emotional side of spending and wanting to "fit in" Why traditional budgeting doesn't work for most people The idea of automating your finances to remove stress Side hustles and creative ways to increase income The psychology behind impulse spending Money mindset, abundance and believing things can change My biggest takeaway You don't need to become a financial expert to improve your relationship with money. Small steps, small habits and a bit of awareness can go a really long way. And perhaps most importantly, money stress is something almost everyone experiences, so there's absolutely no shame in learning about it. About our guest Sammie Ellard-King is the founder of Up The Gains, a platform designed to simplify finance and help people feel more confident managing their money. After getting himself out of debt in his twenties, Sammy began sharing what he'd learned in a way that felt simple, practical and accessible. He now runs a large online community helping people understand finance without the jargon. You can find Sammy here: https://upthegains.co.uk/ Instagram: https://www.instagram.com/upthegainsmoney/ This episode is sponsored by… Us! The Gavin Sisters. We've created our very first product Funki Coffee, a triple certified organic arabica coffee boosted with adaptogens designed to support energy without the crash. You can get 10% off at use the code podcast GavinSisters.co.uk Remember to hit SUBSCRIBE or FOLLOW so you don't miss any new episodes, follow us on the links below for more and please review us, even one line helps!! www.gavinsisters.co.uk Insta: @gavinsistersuk TIKTOK:@gavinsisters Facebook: @TheDetoxBarn You Tube: @gavingavin

In this interview, wellness expert Gudiya Patel shares her story of receiving two kidney cancer diagnoses—both discovered through preventive testing—alongside the realities of parenting, running a business, caregiving, and living in long-term fight-or-flight. She explains why she became passionate about testing and prevention, what's realistically available via a GP vs privately, and how stress can shape health over time. The conversation explores the mind–body connection, including the impact of thoughts, cortisol, and nervous system regulation, and how Gudiya's deeper work with mindfulness and Dr. Joe Dispenza's meditations helped her shift patterns of fear, reactivity, and negativity. They also discuss gratitude, coping with uncertainty, and manifestation—including what to do when things don't unfold the way you expected. What You'll Hear in This Interview Gudiya's first kidney cancer diagnosis discovered "by fluke" during a health screen in India Surgery, recovery, and why it prompted her to study nutrition and deeper wellness Caring responsibilities, marriage stress, business pressure — and years of chronic stress A second diagnosis on her remaining kidney, also discovered through routine testing Why Gudiya advocates for preventive testing (bloods, vitamins, diagnostics) NHS reality: what you can request from a GP vs what requires private testing Stress physiology: fight-or-flight, cortisol, gut health, and coping behaviours Joe Dispenza's approach: thoughts, the subconscious, and changing internal states Shifting from reacting to responding (and reducing ego-driven responses) Gratitude journaling: a daily practice for perspective and emotional regulation Fear, surrender, and staying present when the future feels uncertain Manifestation as "resonance": embodying the feeling rather than focusing on the "how" Why money doesn't automatically equal happiness — joy as the real goal Time Stamps / Chapters (Interview) 07:32 – Guest intro: Gudiya Patel + her work in holistic wellness 09:30 – First kidney cancer diagnosis found during testing in India 11:44 – Surgery + life shifts: nutrition, mindfulness, natural living 13:54 – Second diagnosis + how chronic stress played a role 16:15 – Preventive testing: GP limitations vs private options 18:42 – Joe Dispenza + mind–body connection insights 21:01 – Changing the inner narrative; reacting vs responding 25:18 – Gratitude practice and journaling through hard moments 27:40 – Retreat observations: switching off, stress, and women's load 30:00 – Fear, surrender, and staying present 34:43 – Protecting your energy from news/politics/AI overwhelm 43:28 – Manifestation and handling setbacks when things don't go to plan 48:11 – Money, freedom, and joy 50:31 – How to work with Gudiya + retreat dates Gudiya Patel https://www.phiclinic.com/gudiya-patel https://gudiyawellness.com/ Remember to hit SUBSCRIBE or FOLLOW so you don't miss any new episodes, follow us on the links below for more and please review us, even one line helps!! www.gavinsisters.co.uk Insta: @gavinsistersuk TIKTOK:@gavinsisters Facebook: @TheDetoxBarn You Tube: @gavingavin This episode is sponsored by Funki Coffee. Organic triple certified mushroom coffee boosted by adaptogens. Great for gut health, skin, immune boosting, and no crash. Use the code podcast for 10% off for listeners.

In this episode, We sit down with Will Chase, the entrepreneur behind Tyrell's Crisps, Chase Distillery, and Willie's Apple Cider Vinegar. Will takes us through his journey from conventional farming to building some of the UK's most successful food and drink brands. We talk about: Turning potatoes into Tyrell's Crisps and discovering the huge market for vegetable chips. Launching a craft distillery and exploring the craft spirit boom in the UK. How Willie's Apple Cider Vinegar "with the living mother" is different from anything else on the market. The highs, lows, and failures in building businesses, and how trust and community are everything. Coping with stress, ADHD, and anxiety in entrepreneurship. Reflections on wealth, happiness, and doing what you love versus chasing money. Insights on wellness, longevity, and the power of sober living. If you're an entrepreneur, a wellness enthusiast, or just curious about what it takes to build a brand that lasts, this episode is packed with actionable insights and inspiration. Willie's Apple Cider Vinegar: Willys Apple Cider Vinegar Remember to hit SUBSCRIBE or FOLLOW so you don't miss any new episodes. Would love you to review us, even a line really helps. Follow us on the links below for more: www.gavinsisters.co.uk Tiktok @gavinsisters Insta: @gavinsistersuk Instagram Facebook: @TheDetoxBarn You Tube: https://www.youtube.com/@GavinGavin

In this episode of The Gavin Sisters Wellness Show, Lauretta and Sharon welcome award-winning entrepreneur and personal branding expert Sophie Millican, MBE. The sisters kick off with a candid (and hilarious) chat about "wellness bros," performative gratitude, and sales disguised as service, before diving into a powerful, honest conversation about entrepreneurship, resilience, and risk-taking. Sophie shares her journey from corporate life at John Lewis to building and selling her first business, the realities of being a single mum while scaling companies, remortgaging her house to fund growth, and why midlife can be the perfect time to build something bold. They explore manifestation vs practical goal-setting, handling fear when investing in your own business, why women often take fewer risks than men, and how personal branding can transform opportunities. If you're building a business, thinking about starting one later in life, or feeling the emotional highs and lows of entrepreneurship — this episode is for you. Episode Chapters / Timestamps 00:00 – Who we are & why we started the podcast 01:00 – Wellness bros, performative "service" & fake authenticity 06:20 – Free courses that aren't free + the "waitlist" myth 07:20 – Sponsor: Funky Coffee (Detox Barn) 09:15 – Introducing Sophie Millican, MBE 10:00 – Entrepreneurial highs, lows & burnout 11:05 – Sophie's journey: corporate life to business owner 15:00 – Starting a business out of necessity 17:25 – Building SRS & scaling a consultancy 21:30 – Losing a business partner & stepping into sales 23:50 – Writing a book & reclaiming your time 26:20 – Productivity, energy & evening routines 29:30 – What really makes entrepreneurs succeed 31:30 – Comedy, rejection & resilience in business 33:20 – Manifestation vs grounded goal-setting 37:30 – Women, confidence & risk-taking 41:20 – Remortgaging, fear & building as a single mum 48:00 – Vulnerability, personal story & leadership 52:10 – Is it too late to start a business? 56:20 – Sophie's book + where to find her Guest Sophie Millican, MBE CEO of Moja | Founder of SRS | Chair of Smart Works Newcastle Author of From Unknown to Unforgettable: How to Build a Personal Brand that Goes Beyond the Bio Links https://www.sophiemilliken.co.uk/ https://thisismoja.com/ Book: From Unknown to Unforgettable Remember to hit SUBSCRIBE or FOLLOW so you don't miss any new episodes. Would love you to review us, even a line really helps. Follow us on the links below for more: www.gavinsisters.co.uk Tiktok @gavinsisters Insta: @gavinsistersuk Facebook: @TheDetoxBarn https://www.youtube.com/@GavinGavin Sponsor FunkI Coffee by The Gavin Sisters Certified organic Arabica coffee boosted with adaptogens Get 10% off with code PODCAST at checkout 👉 https://www.gavinsisters.co.uk

Dr. Chidy joins The Gavin Sisters Wellness Show to unpack what it really takes to reverse chronic disease using meals, movement, and mindset. The conversation covers autoimmune conditions and the "root cause" concept (including leaky gut and immune triggers), why vitamin D is a non-negotiable (especially in darker climates), and what Dr. Chiddy sees as the most sustainable path to healing: a whole-food, plant-based lifestyle. They also tackle controversial topics like carnivore/keto claims, why some people feel better short-term on restrictive plans, and why Dr. Chidy believes Ozempic/Wegovy come with risks that aren't being taken seriously. The biggest thread running through the episode: hope isn't fluffy—it's practical, and the body can change when inputs change. What You'll Learn The 3-part framework Dr. Chiddy uses to find the root cause: meals, movement, mindset Why autoimmune disease often links back to gut permeability ("leaky gut") and immune cross-reactions The top common triggers Dr. Chiddy removes first: dairy, refined sugar, meat (and sometimes wheat) Why vitamin D matters for immune balance—especially in northern climates Dr. Chiddy's approach to reversing type 2 diabetes (including why beans aren't the enemy) Why plant-based eating is the only approach he's seen that stays holistic across the whole body The role of stress, forgiveness, and self-compassion in healing chronic illness Why "quick fixes" can rob you of the growth and healing journey Dr. Chiddy's concerns about Ozempic/Wegovy and the bigger picture of the obesity crisis 00:00 – Quick intro + life update 04:40 – Meet Dr. Chidy: lifestyle medicine, plant-based living, reversing disease 07:30 – Dr. Chiddy's origin story: from Kellogg-inspired curiosity to medicine and beyond 11:40 – Autoimmune root causes explained: leaky gut, antibodies, and cross-reactivity 15:50 – What to remove first (dairy/sugar/meat) + why vitamin D is a game-changer 19:30 – Stress and autoimmune flares: fight-or-flight, healing environments, nervous system load 25:10 – "Forgiveness and love" as a real health practice (not just a nice idea) 30:10 – Why plant-based wins long-term (and what carnivore/keto gets wrong) 36:20 – Fasting and time-restricted eating: what Dr. Chiddy agrees almost everyone benefits from 41:40 – Diabetes reversal: "beans, greens, vegetables" and what happens in 2–4 weeks 49:30 – Obesity crisis: why fat + sugar hijacks the brain (comfort eating + addiction) 54:00 – Ozempic/Wegovy: side effects, long-term risk, and why lifestyle still matters 01:00:40 – How to work with Dr. Chiddy + what he personally supplements with 01:04:00 – Upcoming projects: Life Colours app + book series on reversing disease Dr. Chiddy: drchidi.com https://www.linkedin.com/in/drchidimd/ Remember to hit SUBSCRIBE or FOLLOW so you don't miss any new episodes. Would love you to review us, even a line really helps. Follow us on the links below for more: www.gavinsisters.co.uk Tiktok @gavinsisters Insta: @gavinsistersuk Facebook: @TheDetoxBarn You Tube: https://www.youtube.com/@GavinGavin This episode is sponsored by Funki Coffee. For 10% off use the code podcast on checkout

This week on The Gavin Sisters Wellness Show  we welcome the brilliant Dr. Rachel Gow. Before we got into the science, Sharon and I had a proper honest chat about how we've been living lately… and it's been a mix. We've been very hard on ourselves, feeling like we should be doing more, reading more, optimising more — while also getting sucked into dopamine rabbit holes (hello back-to-back thrillers and random celebrity drama). Basically: guilt, scrolling, guilt, repeat… which is not exactly "wellness podcast" behaviour Which is why Dr. Rachel Gow was the perfect guest. What we talk about in this episode Chasing dopamine (and why we do it) Dr. Gow explains that dopamine isn't just the "pleasure hormone" — it's motivation. It's what gets us out of bed, gets us focused, and helps us start and complete tasks. And when we're depleted or overwhelmed, we can end up seeking quick hits (phones, scrolling, binge-watching, distractions). What ADHD actually is I asked Rachel to break it down simply: what even is ADHD? She explains it as a neurobiological difference — not a moral failing, not laziness, not "bad behaviour." It's about how certain systems and brain networks are regulated, affecting attention, impulsivity, emotions, motivation and more. Why so many women are being diagnosed now Rachel shared something that really stuck with me: a lot of women are only being recognised now because historically research and diagnosis focused mainly on boys. Women often present more "quietly" — more internalising, more overwhelm, more anxiety, more rumination — so they've been missed for decades. She called it the "lost generation," which honestly made so much sense. She also talked about the "3 Ps" — times when symptoms can become really obvious: Puberty Pregnancy Perimenopause Emotional dysregulation (the bit no one talks about enough) We spoke about how hard it can be as a parent when your child is melting down, dysregulated, or waking up angry/grumpy — and how easy it is for our nervous systems to escalate too (because it's stressful!). Rachel reframed a lot of that behaviour as anxiety and overwhelm showing up as anger, which felt really helpful. Exercise as brain medicine Rachel is a big advocate for movement — not in a preachy way, but in a "this supports the brain" way. She talked about finding any kind of movement that helps regulate the nervous system, especially for neurodivergent kids — not just traditional sports: trampolines / rebounders dance gymnastics horse riding anything sensory-friendly and enjoyable She also mentioned calming tools like humming/chanting and how it can support vagal nerve tone and relaxation. Nutrition takeaways (Rachel's speciality) "Nutrients = neurotransmitters" Rachel said something I loved: we can't make neurotransmitters without nutrients. So if we want to support dopamine, serotonin, GABA, mood, attention — we have to look at the building blocks. Omega-3, omega-6, and the bigger picture We went deep on omega-3s and why they matter for brain health. Rachel explained that it's not just "take a capsule and you're done" — because omega-3 and omega-6 compete, and if someone's diet is high in ultra-processed foods (often high in omega-6), it can affect the balance. As plant-based women, Sharon and I asked what to do about omega-3. Rachel said plant sources like chia, flax, walnuts, and leafy greens help, but conversion to the most active forms can be limited for some people. Her main message: test, don't guess. Supplements: don't do it blindly Rachel was really clear that supplementing shouldn't be random or trend-driven. What you need depends on what you eat and what you absorb. She recommended checking levels where possible, especially with omega-3. We also spoke about magnesium and sleep, but she stressed it's personal — type and dose matter, and it shouldn't be one-size-fits-all (especially for kids). A moment I really needed to hear I asked Rachel about the trauma/ADHD conversation (and I referenced Gabor Maté), because honestly, as a mum, it can make you wonder: did I cause this? did I do something wrong? Rachel acknowledged epigenetics and environment can play a role — but she was very firm on this: parents should never blame themselves. That really landed for me.   About Dr. Rachel Gow Rachel V. Gow, Ph.D is a Nutritional Neuroscientist, Neuropsychologist, and Neurodevelopmental specialist, and she's also a Registered Nutritionist (Science). Her son (who has ADHD and dyslexia) is the driving force behind her work. Highlights: Founded Nutritious Minds Consulting and later Nutritious Minds Trust (Oct 2019) Has ~18 years research experience across child/adolescent and adult clinical populations Published 22 peer-reviewed book chapters and scientific papers Author of Smart Foods for ADHD and Brain Health Nutritious Minds Trust: nutritiousminds.org Book: Smart Foods for ADHD and Brain Health Smart Foods for ADHD and Brain Health Remember to hit SUBSCRIBE or FOLLOW so you don't miss any new episodes. Would love you to review us, even a line really helps. Follow us on the links below for more: This episode is sponsored by Funki Coffee- Use the code podcast for 10% off https://gavinsisters.co.uk/products/funki-coffee www.gavinsisters.co.uk Tiktok @gavinsisters Insta: @gavinsistersuk Facebook: @TheDetoxBarn You Tube: https://www.youtube.com/@GavinGavin

This week we're joined by William Porter, author of Alcohol Explained, for a clear, no-nonsense look at why alcohol is so compelling, and why it can be so hard to moderate. We talk about alcohol's sedative effect, how the brain counteracts it (and why that can feel like anxiety later), why cravings aren't just "lack of willpower," and how alcohol disrupts sleep (including those familiar 3am wake-ups). We also unpack the myth of alcohol as a "truth drug," the link between drinking and low mood, and why many people find it easier to stop completely than to keep negotiating "rules" around drinking. Episode highlights  Why alcohol is a sedative (and why it can still seem "stimulating") The brain's rebound effect: relaxation → anxiety as alcohol wears off How craving builds as a learned loop (not a moral failing) Why some people don't drink in the morning—even though it would "work" Alcohol and sleep disruption (REM, tiredness, 2–4am wake-ups) The "truth drug" myth and emotional dysregulation Drinking, depression & anxiety: why the relationship goes both ways Why quitting can feel like freedom, not discipline A practical tool: "play it forward" (what happens after the first drink) Guest William Porter — Author of Alcohol Explained https://alcoholexplained.com/ Funki Coffee  triple certified organic arabica + adaptogens Listener offer: 10% off at checkout with code PODCAST at GavinSisters.co.uk Retreat: The Detox Barn  www.gavinsisters.co.uk Remember to hit SUBSCRIBE or FOLLOW so you don't miss any new episodes. Would love you to review us, even a line really helps. Follow us on the links below for more: Tiktok @gavinsisters Insta: @gavinsistersuk Facebook: @TheDetoxBarn You Tube: https://www.youtube.com/@GavinGavin

When Mail journalist Sandra Parsons suffered a serious back injury in her mid-40s, she knew something had to change. Years of smoking, drinking, and late-night takeaways at her desk had taken their toll—she was in constant pain and felt, quite simply, old. Determined to heal her body, Sandra began exploring the science of ageing—and was amazed by what she discovered: that ageing is increasingly seen not as an inevitability, but as a treatable condition. By tackling its root causes, it's possible to turn back the biological clock and dramatically extend your health span. Drawing on cutting-edge medical research and advice from the world's leading longevity experts, she developed a three-step plan focusing on how we eat, move, and rest. Designed to build sustainable long-term habits, the plan delivers noticeable results in just a few weeks. With health quizzes at each step, simple food swaps, and practical lifestyle tweaks, the book offers a realistic and empowering path to reversing years of damage—and feeling better than ever. Now 61, Sandra recently took a biological age test—and it revealed she has the internal health markers of a 20-year-old. That's right: 61 on the outside, 20 on the inside. This book shares exactly how she achieved that transformation—and how you can too. I keep quoting from her book because everything she uncovered aligns perfectly with what Sharon and I have learned. What I especially loved is her message that it's never too late, and that small, consistent changes can create massive results. We also really liked Sandra herself—kind, patient, and a true fountain of knowledge. SandraParsons worked at The Times and edited T2 for 8 years, before becoming a columnist at the Daily Mail. She has now been the Daily Mail's Literary Editor for 15 years. She is also a qualified yoga instructor. This is a must listen!!! https://www.instagram.com/agelessthemethod/ Ageless Book Remember to hit SUBSCRIBE or FOLLOW so you don't miss any new episodes, follow us on the links below for more and please review us, even one line helps!! www.gavinsisters.co.uk Insta: @gavinsistersuk TIKTOK:@gavinsisters Facebook: @TheDetoxBarn You Tube: @gavingavin This episode is sponsored by Funki Coffee. Organic triple certified mushroom coffee boosted by adaptogens. Great for gut health, skin, immune boosting, and no crash. Use the code podcast for 10% off for listeners.

In this enlightening episode, author and mental health advocate Rachel Kelly joins us to explore her transformative book, The Gift of Teenagers. Drawing from her personal journey and professional experience, Rachel offers heartfelt stories and practical insights into the challenges and joys of parenting teens. From navigating the digital age to understanding attachment styles, Rachel helps us reframe adolescence as a time of growth—not just for teenagers, but for parents too. I've realised that by keeping calm and creating my own happiness, I can have a profound effect on my children. It's not always easy, but it's powerful. Key Topics Discussed: The Digital Age – How technology is reshaping parenting and the challenges it presents Attachment Styles – Why understanding your own attachment style can transform how you connect with your teen Boundaries vs. Friendship – Striking the right balance between being your teen's parent and their friend Emotional Regulation – Tools for managing your emotions and modeling healthy behavior Exam Pressure – Supporting teens through academic stress and encouraging a growth mindset Co-Dependency – Recognizing and shifting patterns that inhibit your teen's independence Building Strong Connections – How rituals and open communication strengthen the parent-child bond Learn more about Rachel Kelly and her work: https://www.rachel-kelly.net Rachel is an ambassador for mental health charities including SANE and Rethink Mental Illness, and the founder of wellbeing workshops rooted in practical psychology and the healing power of words. Her work has appeared in The Times, The Guardian, and Psychologies, and she regularly appears on radio and TV discussing emotional health and parenting. Best known for her bestselling memoir, Black Rainbow, which chronicles her journey through depression and recovery, Rachel has become a powerful voice in the conversation around emotional well-being, mental health, and resilience. Remember to hit SUBSCRIBE or FOLLOW so you don't miss any new episodes, follow us on the links below for more and please review us, even one line helps!! www.gavinsisters.co.uk Insta: @gavinsistersuk TIKTOK:@gavinsisters Facebook: @TheDetoxBarn You Tube: @gavingavin This episode is sponsored by Funki Coffee. Organic triple certified mushroom coffee boosted by adaptogens. Great for gut health, skin, immune boosting, and no crash. Use the code podcast for 10% off for listeners.