Advertise on podcast: The Energy Equation

GP and menstrual health advocate Dr. Emily MacDonagh, explores her mission to normalise the conversation around the menstrual cycle and empower women with knowledge about their bodies. From understanding the intricate hormonal dance behind the cycle to the importance of tracking symptoms for better health insights, Dr. Emily shares how simple actions can lead to more accurate diagnoses and improved wellbeing. Oli also examines Dr. Emily's approach to health, looking at how tracking, exercise, and sleep patterns play a crucial role in managing energy levels and mental health, especially for women. They also discuss the significant impact of hormonal changes on mood and performance, and how tracking these fluctuations can lead to better, more personalised care. With a focus on breaking the stigma and encouraging compassionate workplace solutions, Dr. Emily is a leading voice in women's health, offering practical advice on how understanding your cycle can enhance both physical and mental performance, leading to a more empowered and balanced life. Dr. Emily MacDonagh’s new book 'Periods: Everything You Need to Know' is now available to purchase! Get your copy here 👉 https://amzn.eu/d/0568hZOO Eight Sleep 👉 If you’re ready to upgrade your nights and unlock more energy in your days, start with Eight Sleep. Use code EE for up to £350 off the Pod 5 Ultra here: https://highpfrmc.com/EE-eightsleep-au Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-au  WHOOP 👉 Join Oli to track your performance and recovery. Get a 1-month free trial and see the difference for yourself! https://highpfrmc.com/ee-au  Bon Charge 👉 Boost your focus, recover better, and tackle your day with energy. Use code EE15 for 15% off. Click here: https://highpfrmc.com/EE_Boncharge_Youtube  Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.

GP doctor, broadcaster and author, Dr. Oscar Duke explores the reality of fatigue and how both physical and psychological factors impact energy. He explains that chronic conditions and stress can deplete energy over time, and how addressing both the mind and body is crucial for true recovery. Oli also unpacks Dr. Oscar’s approach to managing energy, including practical techniques like mindfulness for sleep, establishing healthy routines, and reframing negative thoughts. They explore how small changes, like shifting your perspective on fatigue, can make a significant impact on how we manage energy throughout the day. With his experience as a GP, Dr. Oscar offers real-world advice for patients dealing with chronic fatigue, encouraging persistence in seeking care and emphasising the importance of listening to your body. This episode is a thoughtful conversation about managing energy, setting boundaries, and finding balance amidst life’s demands. Eight Sleep 👉 If you’re ready to upgrade your nights and unlock more energy in your days, start with Eight Sleep. Use code EE for up to £350 off the Pod 5 Ultra here: https://highpfrmc.com/EE-eightsleep-au Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-au  Bon Charge 👉 Boost your focus, recover better, and tackle your day with energy. Use code EE15 for 15% off. Click here: https://highpfrmc.com/EE_Boncharge_Youtube Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.

Fitness culture is full of simple slogans that sound motivating but quietly drain your energy, and in this solo episode, Oli Patrick dismantles the biggest ones. From “calories in, calories out” to “no pain, no gain,” Oli explains why these ideas ignore the human factor, hormones, stress, sleep, genetics, and history, and why telling people to just eat less and train harder often leaves them more exhausted, not fitter. He also breaks down how real bodies actually adapt, using elite athletes as a counter-intuitive example. While most people chase intensity, the best performers in the world spend the majority of their training at low intensity, reserving hard efforts for a small fraction of the week.  At the heart of the episode is Oli’s core idea: your body is an energy ecosystem. Training, food, sleep, and stress either add to or withdraw from a finite energy bank. Carbs aren’t the enemy, spot fat loss doesn’t exist, and the “best” programme is the one you can actually sustain. This is a practical, myth-busting guide to building fitness that gives you more energy for life, not less. Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-au Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Bon Charge 👉 Boost your focus, recover better, and tackle your day with energy. Use code EE15 for 15% off. Click here: https://highpfrmc.com/EE_Boncharge_Youtube Hosted on Acast. See acast.com/privacy for more information.

Olympian Lina Nielsen explores what it really means to manage energy while competing at the highest level with multiple sclerosis. She shares how exercise has become a powerful tool in managing her condition, challenges outdated medical assumptions, and explains why showing that MS can coexist with elite performance matters deeply to her. Oli examines Lina’s approach through the lens of data and physiology, unpacking her recovery patterns, genetics, sleep, and nervous system load. Together, they explore the difference between training recovery and true restoration, the impact of medication on sleep, and why practices like breathwork, journaling, and stillness are essential alongside elite performance habits. Known for her thoughtful, grounded perspective, Lina also reflects on modern training culture, from regeneration days and sprinting as an accessible form of exercise, to the risks of advanced footwear for everyday runners. This episode is a nuanced look at balancing ambition with long-term health, and how sustainable energy is built, not forced. Simba 👉Oli believes better energy starts with better sleep. Discover Simba and start your 200-night trial today: https://highpfrmc.com/EE-SIMBA-au   Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-au   Bon Charge 👉 Boost your focus, recover better, and tackle your day with energy. Use code EE15 for 15% off. Click here: https://highpfrmc.com/EE_Boncharge_yt  Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.

Molecular biologist Dr Nichola Conlon joins Oli for a clear, grounded conversation about longevity, cutting through the confusion to explain what ageing really is, and why so much of the wellness space gets it wrong. She shares why our biology was built to get us through early life, not necessarily to support long-term health, and why aging itself sits at the root of many chronic conditions. They explore the widening gap between lifespan and healthspan, especially for women, and what actually changes in the body around menopause, from reduced cellular repair to falling NAD levels. Dr Nichola also explains why many popular “anti-ageing” trends miss the bigger picture. Together, Oli and Dr Nichola challenge the wellness industry’s love of complexity and quick fixes, reminding us that most longevity still comes down to the basics: sleep, movement, nutrition, and managing stress. This is a practical, myth-clearing episode about aging better, without the hype. Simba 👉Oli believes better energy starts with better sleep. Discover Simba and start your 200-night trial today: https://highpfrmc.com/EE-SIMBA-au   Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-au  Bon Charge 👉 Boost your focus, recover better, and tackle your day with energy. Use code EE15 for 15% off. Click here: https://highpfrmc.com/EE_Boncharge_yt  Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.

Doctor-turned-nutritionist Dr Rupy Aujla joins Oli to challenge how we think about health, performance, and energy. Drawing on his experience inside the medical system, and his own personal health journey, Dr Rupy reframes energy as something far broader than calories or fitness, shaped by nutrition, mindset, environment, and the small choices we repeat every day. Oli also explores why so many people feel depleted despite “doing the right things,” and why chasing supplements, fads, or single-solution fixes so often backfires. Together, they unpack Dr Rupy’s 80/20 approach to nutrition, the importance of protein and fibre diversity, and why simple shifts, from breakfast habits to time-restricted eating, can have outsized effects on how we feel, function, and perform. Known for his calm clarity and practical wisdom, Dr Rupy also pulls back the curtain on the limits of modern healthcare, explaining why doctors are rarely trained to give meaningful nutrition advice, and what that means for patients trying to take control of their health.  This episode is a grounded, myth-busting conversation about building sustainable energy, listening to your body, and playing the long game when it comes to health. Eight Sleep 👉 If you’re ready to upgrade your nights and unlock more energy in your days, start with Eight Sleep. Use code EE for up to £350 off the Pod 5 Ultra here: https://highpfrmc.com/EE-eightsleep-au  Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-au  Bon Charge 👉 Boost your focus, recover better, and tackle your day with energy. Use code EE15 for 15% off. Click here: https://highpfrmc.com/EE_Boncharge_yt  Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.

January is where motivation meets money, and in this episode Oli Patrick takes a clear-eyed look at why so much “New Year spending” leaves us no healthier, happier, or more energised than before. Speaking directly to anyone tempted by supplements, subscriptions, or shiny fixes, Oli challenges listeners to slow down and ask what they’re really trying to change, energy, sleep, health, or simply the feeling of falling behind. He explores why impulse spending so often fails, making the case for clarity and measurement over guesswork. Rather than chasing trends, Oli explains the value of understanding your own data, how sleep, stress, movement, caffeine, and routines actually affect you. The episode closes with a grounded rethink of where January money is best spent: protecting sleep, supporting recovery, and choosing movement you can sustain. Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE_heights_au   Bon Charge 👉 Boost your focus, recover better, and tackle your day with energy. Use code EE15 for 15% off. Click here: https://highpfrmc.com/EE_Boncharge_yt  Eight Sleep 👉 If you’re ready to upgrade your nights and unlock more energy in your days, start with Eight Sleep. Use code EE for up to £350 off the Pod 5 Ultra here: https://highpfrmc.com/EE-eightsleep-au  Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.

Stacey Solomon sits with Oli Patrick for a candid conversation about the realities of juggling a high-profile television career with raising five children. She shares what genuinely fuels her energy, what drains it, and how she manages the constant mental and emotional load that comes with a busy family life. From leaning on her husband and wider support network to prioritising movement, sleep, and stress management, Stacey opens up about the routines and trade-offs that help her cope under pressure.  This episode reveals the practical foundations behind her resilience, and what the testing uncovers about how her body responds when life is full. Simba 👉Oli believes better energy starts with better sleep. Discover Simba and start your 200-night trial today: https://highpfrmc.com/EE-SIMBA-au   Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE_heights_au  Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.

Designer and environmental wellbeing expert Oliver Heath explores the principles of biophilic design, bringing nature back into our homes, workplaces, and cities to support calmer, healthier living. He breaks down how natural light, plants, materials, airflow, and thoughtful spatial design can reduce stress, boost focus, and restore a sense of balance in a world that often disconnects us from nature. Oli also dives into the impact of our surroundings on energy and mood, reflecting on how overlooked design choices can shape our wellbeing as much as sleep or nutrition. Together, they offer simple, accessible ways to improve any space, from moving a desk closer to a window to improving air quality or adding natural textures, showing that even small shifts can make a meaningful difference. Blending evidence-based insight with practical, budget-friendly advice, Oliver empowers listeners to rethink their environment and create spaces that support restoration, productivity, and everyday wellbeing. Simba 👉Oli believes better energy starts with better sleep. Discover Simba and start your 200-night trial today: https://highpfrmc.com/EE-SIMBA-au   Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-au   Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Design a Healthy Home can be purchased here: Waterstones: https://www.waterstones.com/book/design-a-healthy-home/oliver-heath/9780241500927 Amazon: https://www.amazon.co.uk/Design-Healthy-Home-Transform-Wellbeing/dp/0241500923/ref=sr_1_1?crid=YDMHXMJLH7NF&dib=eyJ2IjoiMSJ9.bQawF2PMKTt-7L1S9oQcuMH4vzyWdzaG0WL45-Xwk1iszn3IJt48Z8vXWompiAS7FwTmF28pUP-TtzZUqhE47L7r7-SkQeuvkmiui-yNzYE4dMv_-zhu4Y1qmNfR6bANsBRzgnxO5K0pieZVx22lnJ5tS72_tfhcN4K867GnRBX4YrHoNoTgDq3S_gCOm4x5jhU07sqOcmqlhZheSPWfA0vIcUGDjnvFiXh59WPg8_E.I9R95Fr4VBwA1I1OCm9hB1NsX5g9nei4yUrXPDJTG24&dib_tag=se&keywords=design+a+healthy+home&qid=1765379344&s=books&sprefix=design+a+healthy+home%2Cstripbooks%2C95&sr=1-1 Hosted on Acast. See acast.com/privacy for more information.

World champion boxer Chris Billam-Smith brings a grounded, relatable perspective to life inside and outside the ring. He talks about managing stress with a “warrior” mindset, balancing the demands of elite performance with fatherhood, and learning to quiet his perfectionism while staying present for his family. Oli also digs into Chris’s physiology and daily rhythms, uncovering how inconsistent sleep, high stress readiness, and family pressures shape his energy, and how pockets of recovery, like guitar sessions, naps, and emotional preparation rituals, help restore equilibrium. Honest, self-aware, and deeply human, Chris shows that strength isn’t just built through training but through fatherhood, reflection, and the small habits that keep you grounded when life is nonstop Eight Sleep 👉 If you want to invest in your energy this winter, Eight Sleep has a great offer running December 2nd through the 31st. Use my code EE at eightsleep.com/ee for up to £400 off the Pod 5 Ultra: https://highpfrmc.com/EE-eightsleep-au  Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-au  Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.

Parenting in December is the ultimate endurance event, and in this solo episode, Oli Patrick speaks directly to the tired parents living it. He acknowledges the reality behind the festive chaos: broken sleep, endless school events, family pressures, emotional overload, and the constant demands that leave mums and dads running on fumes. Oli also breaks down why parents feel so depleted at this time of year, explaining how physical exhaustion, emotional strain, and cognitive overload collide to drain energy faster than it can be restored. Instead of offering unrealistic advice or big lifestyle overhauls, he introduces the idea of “micro replenishment”, small, meaningful moments of rest that parents can actually fit into their day. With empathy, humour, and practicality, Oli gives parents permission to protect their limited energy, set boundaries, let go of non-essential commitments, and prioritise their own wellbeing without guilt. Simba 👉 Oli believes better energy starts with better sleep. Discover Simba and start your 200-night trial today: https://highpfrmc.com/ee-simba-yt Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-yt Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-yt Hosted on Acast. See acast.com/privacy for more information.

Extreme adventurer Aldo Kane explores the power of doing hard things with intention, showing how facing discomfort head-on builds resilience, grit, and a stronger mindset. He explains the gap between anticipating stress and actually experiencing it, and why stepping into challenge regularly is one of the most effective ways to grow. Oli examines Aldo’s data across stress, recovery, and daily patterns, revealing how his ability to handle pressure is exceptional, yet highlighting areas where more deliberate rest could elevate his performance even further. With his grounded, no-nonsense approach, Aldo demonstrates that resilience isn’t innate, it’s trained through discomfort, awareness, and the courage to push beyond your comfort zone. Simba 👉 Oli believes better energy starts with better sleep. Discover Simba and start your 200-night trial today: https://highpfrmc.com/EE-SIMBA-au Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-au Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.

Psychologist Dr. Vanessa Moulton introduces the concept of the “body budget,” explaining how our psychological and physical energy draw from the same pool. Drawing on research by Professor Lisa Feldman Barrett, she reveals how the brain constantly predicts and manages energy demands, from emotional stress to physical exertion, without distinguishing between them. Oli reflects on real-world data from energy monitoring, revealing how many people live in a constant “switched on” state that blocks natural recovery. Together, they explore how chronic stress, misunderstood energy management, and modern life pressures are driving a widespread decline in mental health, and what we can do to restore true balance. Simba 👉 Oli believes better energy starts with better sleep. Discover Simba and start your 200-night trial today: https://highpfrmc.com/EE-SIMBA-au   Heights 👉 Join Oli in maximisng your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-au Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.

Seasonal sadness isn’t just “winter blues.” As Oli Patrick explains, it’s a real physiological and emotional response to shorter days and reduced sunlight, one that can drain energy, lower motivation, and make even enjoyable tasks feel heavy. In this solo episode, Oli reassures listeners that they’re not alone, normalising the experience of Seasonal Affective Disorder and encouraging open conversations about its impact. He offers simple, evidence-based tools, like light therapy, morning sunlight, and structured routines, to help lift mood and restore balance through the darker months. With his signature mix of empathy and practical science, Oli helps listeners understand what’s happening in their bodies and gives them the tools to reclaim their energy, focus, and optimism this winter. Simba 👉 Oli believes better energy starts with better sleep. Discover Simba and start your 200-night trial today: https://highpfrmc.com/EE-SIMBA-au    Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-au Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.

Singer-songwriter Lucy Spraggan opens up about her journey through long COVID, endometriosis recovery, and rediscovering balance in both body and mind. Once driven by relentless energy, Lucy now embraces a more intuitive approach to wellbeing, tuning into her body’s signals, prioritising rest, and finding joy in movement, journaling, and time in nature. Oli also examines Lucy’s recovery through data and physiology, revealing how her mindful habits, like breathing practices, hydration, and restorative routines, are helping her rebuild strength and resilience. Known for her honesty and self-awareness, Lucy embodies the power of slowing down, listening inward, and redefining health on her own terms, a reminder that true wellbeing comes from self-compassion as much as discipline. Heights 👉 Join Oli in maximising your energy, with Vitals. Click here for 20% off: https://highpfrmc.com/EE20-au Eight Sleep 👉 If you’re ready to upgrade your nights and unlock more energy in your days, start with Eight Sleep. Use code EE for £700 off the Pod 5 Ultra here: https://highpfrmc.com/EE-eightsleep-au Stride 👉 If you want clarity, not guesswork, check out StrideOne and get 10% off here: https://highpfrmc.com/stride-au Hosted on Acast. See acast.com/privacy for more information.