Huge thanks to Nick Elvery of the Daily Habits podcast and Leanne Spencer of Remove The Guesswork podcast for their excellent contributions - make sure to check out their podcasts too.
You can listen to the show here right now, or if you are short of time you can read on below.
Please note: the below does not constitute medical advice. Always consult your doctor before starting new supplements or regimes. This is just what worked for me.
The “setlist” was:
But which one didn't I like? Listen on to find out.
This podcast includes the frankly shocking results of my alcohol/ sleep experiment.
Coming up in this podcast, you'll hear about my experiments with:
The Oura Ring
As you may know, I've been road-testing the Oura Ring (and have been talking about it on the podcast). It's a tracking device that you wear on your finger. It measures your sleep, heart rate, heart rate variability, body temperature, and exercise.
Sleep and alcohol
So for more on this, I'm definitely cutting down on the drinking in January - Dryish January as I'm calling it. I've talked to former professional footballer Andy Ramage on today's Zestology podcast. He is a successful trader these days, as well as running the popular site One Year No Beer and being an author at the same time. It's a brilliant interview, and if you're thinking of cutting down on the booze in January, or anytime this year, then I hope you enjoy. And if you want to read his article - How to do dry January without hating your life - it's here.
Steven Masley is one of the world's top experts in this area. He's a bestselling author and TV Doctor in the States, and he knows his stuff. His new book, The Better Brain Solution, is out tomorrow and I heartily recommend a cheeky pre-order as he is one of the top people in the field. It focuses on the link between body, brain and what we eat.
Should you call a Christmas podcast 'Best Bits'? My decision - yes. So take a listen and see if you agree that these are Zestology 'Best Bits', or maybe you'll just think they're Zestology Average Bits! Coming up.
I've really enjoyed this year - doing my podcast Zestology as well as my telly work with Sky.
So I've compiled a review of the year. Call it Best Bits if you like.
Three of my favourite Zest moments were chatting with Dave Asprey on injecting stem cells into your unmentionables!, Meghan Currie on switching off, and getting away from screens. And interviewing the author of Men Are From Mars, Women Are From Venus, John Gray on his trip to London. They're in here, as are many more personal highlights.
This week, a slightly different format on Zestology, it's my first ever 'Zestology Stories' podcast. And it includes Julia Immonen, a friend of mine and colleague at Sky Sports.
Having known Julia for many years, I was astonished when one day she casually announced, "I'm going to row the Atlantic". Astonished because she'd never before mentioned rowing, and you'll hear in this interview how in fact, she'd never even rowed on open water before. Genuinely crazy.
We recorded the interview in our lunch break at Sky, and she told me about some terrifying moments in the middle of the Atlantic. Talk about dealing with fear. It is alongside a couple of other good stories on Zestology podcast this week featuring other short interviews that I've recorded recently.
I have given this a lot of thought recently...
Obviously I work as a sports journo for Sky Sports News, and I love that. I love sport, love reading about sport, love watching sport and so on. I'm also bit of a news junkie as well, often taking part in shows on Sky News and being a pretty avid watcher when not at work. But as well as being a news junkie, I recognise the value of occasionally switching off. Getting home and stepping away from the TV and my phone. Some stories leave me feeling pretty alarmed at the moment, the state of the world I care about and it worries me. So is it ever a good idea to switch off a little?
Look, I don't want news which is solely stories of cats that were lost and found. I want to be well informed and make a difference, so I'm looking for the right balance.
I recorded a podcast where we explored these themes of leadership and whether we can make a difference by switching off. Tayo Rockson was on Zestology (his stuff on mentorship, leadership, and following your gut is especially good.) And I was on his podcast too, where you'll hear my thoughts on switching off the news some more.
I've been trying to get world tapping expert Nick Ortner on my podcast for ages. It's taken a while to persuade him! When I recorded a show with Ashley Meyer of the Energy Therapy Centre, it was one of the most popular. It's no lie to say that when I took 3 months off work because of illness, tapping was the thing that got me back on track. Now Nick has come on to give us the full tapping low down. Let's do tapping again.
Importantly, in this particular podcast, we have a full tapping demo. It's great! (NB - do not drive while listening to the demo itself or operate heavy machinery.) Enjoy - and hope you feel good after!
The last of my LA podcasts is out today. Ah, LA. It seems quite a long time ago now, that Californian heat and the sunny places, people and personalities.
They include Dr. Dan Pompa. He coaches many from around the world with what are considered unexplainable illnesses back to health. And he does this, by helping you to detox.
In today's podcast we cover loads of stuff, but the bits about tap water are particularly illuminating. Let me know what you think about that. And for more on whether tap water is good for you or not (clue: it's not), here's Dr. Pompa's article on tap water. We also covered...
A couple of weeks ago I was in LA for the Bulletproof Biohacking Conference. You've probably seen various selfies on social media.
How does this guy do it? Dave sat across from me, and he looked healthier and younger – way younger – than the last time I saw him ten months ago. He’s more toned, his guns are bigger than mine – I’m especially unhappy about that - the lines on his face are smoother, and hang on, he appears to have youthful dimples in his cheeks. Like a 20-something. Where did the dimples come from? He definitely didn’t have them at the start of the year.
Ordinarily the first thing that would spring to mind is botox. But this is the man with a stated aim of living to the age of 180. And in his words, he’s not into sticking rat poison into his face.
There is no beating around the bush. I need to know. We’re starting with the dimples. First question – how do you look annoyingly younger than last time, while I seem to be ageing not-go-gracefully?
Want to know more? Listen to the podcast for the answer as well as the latest health tech, supplements, gadgets and a general geek out.
I love a walking meditation. Even if you are just fully present while walking it makes such a difference. Today's podcast is with a returning Strictly winner who's now all about meditation. And we walked and talked in this podcast.
Camilla Dallerup won Strictly Come Dancing after six series with Tom Chambers in 2008.
She's now an author and meditation teacher living in LA, and when she was in London recently she came on Zestology. We agreed to do a return version in LA while we walked... so here it is, recorded walking along the seafront in Santa Monica, and popping onto the pier at the same time.
I'm back from LA now. What a trip. The Bulletproof Conference was a chance to reconnect with friends and meet some new ones too.
Many of the recommendations at the conference are pretty much the complete opposite of what we are taught growing up about wellness. It can seem overwhelming. Butter is okay, nicotine’s okay too (but certainly not smoking), and so on.
But many other hacks seem to be a mixture of the futuristic and the primal. As well as eating plenty of veggies, most of those gathered in LA are big fans of meditation and getting some natural sunlight in the morning. Hardly anything particularly revolutionary about that.
Light is a drug - eh?
Light is a big theme at the conference. Some speakers talk about how light affects your brain like a drug. Experts and exhibitors alike look at adapting your environment so that the lights help you to perform at your best, especially if you live somewhere cold, damp and grey, (sound familiar?). As well as our dearth of natural sunlight in a northern hemisphere winter, some of our offices and devices apparently emit five times more blue light than daylight, which really messes with our sleep and circadian rhythms.
Today I'm with Scott Nelson, a man who knows all about light, and in fact has invented a device that is rather cool. And man, it's bright! Check out the podcast for more, and Scott's website here.
I've been in ketosis for the last 4 months. (Click here if the word ketosis means nothing to you)
My reasons: Well not weight loss (although I've toned up - he says modestly), but for decreased inflammation, better digestion, improved skin and sharp thinking, And all that is working quite well. I'm really enjoying it, but it takes a month of feeling a little tired (they call it the Keto Flu) when you first get into it. At least that's what happened to me. Want more details? Check out today's podcast.
Incidentally, this podcast is with the world's biggest expert in Ketosis - Dom D'Agostino. He's an absolute legend and I'm thrilled to be able to chat to him about so many important aspects of Keto, how to get into it, the benefits and the pitfalls and so on. Thanks Dom!
Why is magnesium supplementation so important? It can help with Anxiety and depression, sleep, energy levels, stomach problems, nerve problems and heart issues. And apparently almost all of us are deficient in it. So why aren't we all supplementing with magnesium? Well if you've had problems like the ones mentioned, you might want to listen in.
Today's Zestology expert is Dr. Carolyn Dean, the world's foremost expert on magnesium supplementation. She'll explain how magnesium can help with all of the above, and most importantly, what supplements to take and what NOT to take. (Clue: if you go to the store and buy basic magnesium tablets, they may well have an unwanted and socially awks effect. You need the right kind.)
This is ZestHacks - the new mini Zestology midweek podcast. If you are interested in stuff that will make you feel more energised, motivated and awesome - then you'll enjoy these gadgets/supplements/lifestyle hacks for more energy.
The Human Charger is a revolutionary device is for your well-being and channels bright light directly to the light-sensitive regions of the brain, right where it is needed the most. Namely, your lug holes. So what happened when I used it on my 'Go West' round the world trip... always travelling west? Listen for more...
Ketosis - I'm not going to lie, it's not easy. It took me a good 6 weeks to feel comfortable with the diet. But now I'm feeling sharp, enjoying not feeling bloated after meals, and even have got rid of the love handles. So I've done a podcast on how to get into keto quickly with an absolute expert in his field - Dr Anthony Gustin.
PS - I'm not doing this diet to lose weight. I'm doing it to increase energy, decrease inflammation, and generally feel awesome. But weight loss and toning up has come too. (He says modestly.) Always consult your practitioner before embarking on a new diet - especially ketosis which does require some adjustments in terms of supplements.
New Stuff Friday has been renamed! Thanks for all the feedback and suggestions. It's now ZestHacks. If you are interested in stuff that will make you feel more energised, motivated and awesome - then you'll enjoy these gadgets/supplements/lifestyle hacks for more energy.
I've been recording one of my new Friday podcasts on Blue Blocking glasses. They're effective for helping you to produce melatonin at night, sleep better and so on. Problem is - some of the blue-blocking glasses around aren't exactly stylish. Wearing stupid glasses in the name of bringing you this information. I'm so good to you.
ps - check instagram.com/tonywrighton for just how hideous blue-blockers can be!
Question - what is the first thing you do when you wake up?
If you're like the majority of people, it may well be checking your phone. Okay, okay, I'm happy to admit occasionally that's me too. Thing is, it turns out that filling your brain with your Facebook feed/emails/pictures of fluffy dogs on instagram isn't necessarily the best thing for your brain.
It sounds like a kind of hell to me, but I'm keeping an open mind in the interview. He someone who massively values energy, so I'm willing to listen to what he has got to say. Listen now, ready for your 5am alarm call tomorrow. Hmmm, maybe.
I love a gadget. And I've invested in quite a few to help me measure my ketone levels.
So... (drumroll) NEW STUFF FRIDAY (working title - still) is back. And here is the second one. If you've ever been interested in some new stuff that helps you live with more energy, vitality and motivation, have a listen. If you have any thoughts on it, then message me in the usual places.
My mates sometimes take the mickey out of me for using the word biohacking. That's okay. I am quite easy to take the mickey out of! But Biohacking can be quite an interesting way of improving your energy, wellness, performance and athletic levels.
What is biohacking?
There are probably plenty of fancy explanations for what biohacking is. Let me try a simpler one.
Biohacking is about tweaking your diet and lifestyle to be the best version of yourself.
Here's a good article about biohacking. I've used biohacking to get healthier, focus more effectively and lots more stuff. So I wanted to do a podcast about it with this fella.
A former fitness model, Ryan Munsey has created and sold a performance training facility (House of Strength), written for leading fitness publications (Men’s Fitness, T-Nation, EliteFTS) is a member of the Men’s Health Fitness Council, and spends his days as the Chief Optimizer at a well known supplement company leading the way in brain health and optimization.
Listen to us geek out on today's interview on Zestology. Have a great weekend and if you have any good biohacks, let me know.
I've been mulling doing a new Friday feature called (drumroll)
NEW STUFF FRIDAY
Where I try out new stuff that helps you to live with more energy and motivation. It's a name that does what it says on the tin, if you've got a better one though, feel free to send it over!
So here it is, the first NSF (catchy eh!), it might be shortlived, but let's see :)
He's back. Friend of the show and full of wisdom - Dr. Stephen Simpson is today on Zestology and we are talking the surprising effects of music, and how it can help you to chill, and feel happier.
You'll want to fire up a new Spotify playlist after listening to this.
Dr. Stephen Simpson is an Elite Performance Coach, medical doctor, and NLP expert who specialises in a fascinating field. He's developed the niche of helping poker players win more money. He also has released his own music with a twist...
This week's podcast is with the awesome Drew Canole. It was a simple green juice from a friend on a particularly stressful afternoon at work (he used to be in finance) that changed his life entirely.
He is now a rockstar in the world of fitness, nutrition, and mindset, with a huge heart for others and doing his part to transform the world, one person at a time. We talk...
The cool thing about functional health solutions is that sometimes they can provide you some answers when a visit to a conventional doctor leaves you scratching your head. I found that out a few years ago when I got sick, and so did my friend Celest who I've interviewed this week.
This week's podcast 🍊- with Celest Pereira
Celest Pereira is a friend of the podcast - this is her fourth time as a guest - and an internationally-renowned yoga teacher. But now she's sharing a story of a very personal nature, her hair loss, and her natural health journey. I'm so grateful to her for being so honest on Zestology, I don't think it's easy to bare your soul like this, but it'll provide inspiration for many I'm sure. Cheers Celest!
So what's this all about?
Hair loss is a symptom that is increasingly on the rise amongst otherwise 'healthy' people. But it's not hair loss itself, this story is relevant to anyone who's got unexplained symptoms, and hasn't had many answers from doctors. Or Dr. Google 😂
I've been interested for a while in getting on a physical pain specialist on my podcast. When I spoke to back-pain expert Esther Gokhale a while back, it had a huge response and lots of people listened. So - we've brought in body expert Aaron Alexander for more. You'll love this, and you may well sort your back out while you listen.
Yep, I've had problems with a dodgy back in the past too. Ever heard of Align Therapy? Aaron Alexander is awesome, and occasionally just slightly inappropriate. (You'll hear this in the first few minutes of the podcast).
Also - is "sitting the new smoking"? Aaron answers the question on today's show.
The link between physicality and what's going on in the mind
I totally subscribe to this. I know when I'm relaxed, happy, stress-free, my body works better too. Want more of this vibe? Listen now.
How getting naked helps your back
Hmm, hard to explain in an email. But, as I recently discovered, getting naked can help your back pain and general wellbeing levels. Aaron's got some fascinating thoughts on this. You need to listen to the podcast for this bit I think.
This week on my podcast, an author who rose to fame after a blog post about anxiety that pretty much broke the internet. In fact even now it's the top google result on anxiety, and curing anxiety.
Charlie Hoehn had some big problems with stress. Shallow breathing, tension in the gut, chest pains, rapid heartbeat. Anxiety destroyed his confidence, productivity, relationships, and ability to enjoy life. Then he made one massive change.
Listen on to find out more...