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Copyright: © Sarah Ann Macklin
Watch the full episode: https://youtu.be/XXwgXDeOYJI
Can you actually improve your heart rate variability? Understanding HRV helps reveal how balanced your nervous system really is.This clip explores the most effective ways to increase HRV, from improving sleep quality and consistent exercise to understanding where cold plunges and saunas truly fit in. Sarah discusses how core health habits like rest, movement, and nutrition have the strongest impact on HRV, while short-term stressors such as cold exposure or heat can cause temporary changes but not lasting improvements.
Andy Galpin in conversation with Sarah Ann
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Are rising ADHD diagnoses caused by genetics or by our modern environment? This clip explores how dopamine, attention, and lifestyle interact in today’s overstimulated world.This discussion focuses on whether ADHD stems from inherited traits or if modern habits, like constant phone use, social media, and quick dopamine hit , are influencing attention and focus. Sarah shares her own recent ADHD diagnosis and reflects on how evolutionary factors may have once made these traits beneficial for survival. The conversation also delves into dopamine regulation, the challenges of deep work in a distraction-filled environment, and the importance of self-awareness in managing focus and energy levels.
TJ Power in conversation with Sarah Ann
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***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
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Most of us are busier, more “optimized,” and more connected than ever - yet somehow feel less alive. Why? And what would it look like to reclaim a deeper, wilder sense of humanness in a world obsessed with control?
This week, Oliver Burkeman, bestselling author of Four Thousand Weeks and Meditations for Mere Mortals, returns to explore the paradox at the heart of modern life: the more we chase mastery, certainty, and perfect systems, the more we squeeze out the very aliveness we’re craving. From the illusion of control to the quiet courage of letting go, we dig into how to live fully now, not “one day when everything’s sorted.”
Together we explore:
Aliveness vs. optimization: why feeling in control can be the enemy of feeling alive — and how to make room for vitality again.
“Letting go” without giving up: Elizabeth Gilbert’s reframe you’re not losing control; you never had it, only anxiety.
Productive discomfort tolerance: sitting with the first five messy minutes, parenting, deep work, reading, and why difficulty isn’t a personal failing.
Resilience as release: from kintsugi to self-trust, why strength often arrives after the break, and why gripping harder rarely works.
Plans that don’t kill the work: using structure as a North Star, not a taskmaster, so projects keep their spark.
Spontaneity on schedule? The weird trap of “time-boxing serendipity,” and the liberating truth that every moment is a choice.
Comparison culture: inside vs. outside, and why someone else’s serene grid may mask chaos you can’t see.
AI, therapy, and the human need to be held in mind: where tools help, and where only a person will do.
This is a conversation about refusing to postpone life until after the emails, the crises, or the algorithm say you’re done, and choosing to show up, human and imperfect, right now.
Love,
Sarah Ann 💛
***
This episode is sponsored by:
NOWATCH: The compassionate health tracker
Connecting body and mind with unique stress recovery insights so you can live fully today.
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***
Let’s be friends!
📷 Instagram: / sarahannmacklin
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***
If you enjoyed this episode you might also like:
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Sign up to Sarah’s Compassionate Cure newsletter:
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Highlights
Why We’re Feeling Less Alive in a World That Never Stops (00:00)
Aliveness vs. Control: Escaping the Productivity & Optimization Trap (04:18)
Letting Go Without Losing Control: Finding Freedom in Uncertainty (10:06)
The Art of Productive Discomfort: Building Focus, Patience & Presence (15:27)
Structure Without Strangling the Spark: Creative Flow & Sustainable Work (24:21)
Comparison Culture: Social Media, Self-Worth & Perspective (36:36)
AI, Therapy & the Human Need to Be Truly Seen (45:43)
The Role of Trust in Therapy (50:59)
Self-Compassion and Personal Growth (56:08)
The Importance of Small, Consistent Efforts (01:15:52)
Living Well and Being Well (01:19:33)
***
Love what you’re hearing? My small ask is to please rate and review Live Well Be Well. This helps the show expand and allows me to keep producing these with the best quality guests. It means a huge amount to me, so thank you.
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Worried that your HRV looks “low” on your wearable? I ask what a low HRV actually means, why different devices produce different numbers, and when a change is worth paying attention to.
This clip explores how to interpret heart rate variability without getting lost in the daily noise. We discuss why HRV is a legitimate health metric with decades of research behind it, yet the absolute score is not comparable across devices or people because different technologies use different calculations. I’m taking a closer look at establishing a personal baseline over 21–30 days, why a four-day rolling view can reduce anxiety, and why consistent shifts over seven or more days matter more than one-off dips. We cover the role of genetics (around 20 percent of HRV), how lifestyle often explains age-related changes, and sex differences including a dip in the 40–50 window likely linked to menopause that later rebounds in the dataset referenced. You’ll also hear why stability can reflect resilience, why big swings can be a red flag even when the number is “high,” and how resting heart rate and overnight respiratory rate fit into the bigger picture. I share my own readings (HRV around 10–13 on one device, resting heart rate at 45) and experiences using No Watch, Oura, and Eight Sleep, plus a mention of devices commonly used for HRV. As a nutritionist and health communicator, I focus on practical takeaways: use one device consistently, track trends, and avoid cross-device comparisons.
Andy Galpin in conversation with Sarah Ann
Listen to the full episode here.
Watch the full episode on YouTube here.
***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Let’s be friends!
📷 Instagram: / sarahannmacklin
📹 Subscribe: / @livewellbewellsarah
🐦 Twitter: / sarahannmacklin
📱 TikTok: / sarahannnutrition
💌 Newsletter: https://sarahmacklin.substack.com/
Watch the FULL podcast here: https://youtu.be/Lw6iZbZBiw8
Thinking about TRT for low testosterone? This clip takes a closer look at who genuinely benefits from testosterone replacement therapy, what current evidence suggests about safety, and why fertility planning is crucial.
I’m exploring with my guest how to distinguish primary from secondary hypogonadism, why symptoms plus true biochemical low testosterone are needed for a diagnosis, and the point that if total testosterone is above 12, TRT isn’t indicated. This discussion focuses on updated data around prostate and cardiovascular risk, key contraindications such as active prostate cancer, polycythemia, and heart failure, and the reality that exogenous testosterone suppresses FSH and sperm production, acting like a male contraceptive and not always fully reversible. We also cover off-label options like clomiphene and hCG to support endogenous testosterone when fertility is a priority, the importance of screening for metabolic issues like dyslipidemia and prediabetes, lifestyle considerations, and the social pressures that drive recreational use. There’s a brief reflection on age-related declines, the idea that testosterone may drop after men have children, and how broader environmental factors might fit into the picture.
As a nutritionist and health communicator, I aim to connect the science with practical, balanced advice so you can discuss options confidently with your clinician.
Dr Suks Minhas in conversation with Sarah Ann
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***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Let’s be friends!
📷 Instagram: / sarahannmacklin
📹 Subscribe: / @livewellbewellsarah
🐦 Twitter: / sarahannmacklin
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You’ve been told your phone is just a tool. But what if it’s quietly rewiring your motivation, eroding your focus, and crowding out the single chemical your brain craves most - connection?
This week on Live Well Be Well, neuroscientist and author TJ Power joins me to explore the science of dopamine, focus, and digital balance. TJ, who developed the DOSE model - dopamine, oxytocin, serotonin, endorphins - reveals how our screen habits are reshaping the brain’s chemistry and stealing the satisfaction we once got from real connection.
Drawing on his research in neuroscience and mental wellbeing, TJ explains how constant notifications, multitasking, and morning scrolling deplete dopamine, dull our motivation, and even affect emotional regulation. We discuss how to retrain your attention, protect your mornings, and strengthen the part of your brain responsible for self-control and flow.
Here’s what we dive into:
The real data on phone addiction: how an average of 5.5 hours a day and 175 pickups rewires your dopamine system, and why under 3 hours supports better focus and happiness.
Dopamine vs. Oxytocin - the neuroscience behind loneliness in the digital age, and how conversation and physical presence can restore deep fulfilment.
Serotonin and sleep - how screen time late at night blocks natural serotonin cycles, sunlight absorption, and mood regulation.
What is “brain rot”? TJ explains the neuroscience of effortless dopamine, gray matter changes, and why too much stimulation can damage attention networks.
ADHD, attention, and environment - how our hunter-gatherer brains are struggling in a high-dopamine world, and what to do about it.
AMCC (anterior mid-cingulate cortex) - your brain’s “willpower muscle.” Learn how small acts of resistance build real discipline and creativity.
Morning habits for dopamine balance - why checking your phone first thing drains focus, and how “computer before phone” rewires productivity.
Practical digital boundaries - from the app TJ uses to track pickups (aiming for 50 a day) to phone-free meals that boost oxytocin and presence.
Love,
Sarah Ann 💛
***
This episode is sponsored by:
NOWATCH: The compassionate health tracker
Connecting body and mind with unique stress recovery insights so you can live fully today.
15% off with code LWBW15 atnowatch.com
***
Let’s be friends!
📷 Instagram: / sarahannmacklin
📹 Subscribe: / @livewellbewellsarah
🐦 Twitter: / sarahannmacklin
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***
If you enjoyed this episode you might also like:
Stop Chasing Money: 8 Hidden Forms of Wealth You Need NOW | Robin Sharma
https://youtu.be/ga2k2sK16L4?si=ff6sw-5UVCNtzdFP
***
Sign up to Sarah’s Compassionate Cure newsletter:
Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
HighlightsHow phone use alters brain chemistry and affects dopamine, focus, and motivation. (00:00)Why human connection releases oxytocin and protects our wellbeing. (04:15)How screen time disrupts serotonin, mood, and sleep quality. (07:52)The structural brain changes linked to chronic screen exposure. (15:25)How dopamine imbalances contribute to ADHD and distraction in modern life. (28:11)Training the brain’s willpower centre to build focus and discipline. (35:33)Finding nutritional balance in an overstimulating and tempting world. (40:54)Morning habits that stabilise dopamine and improve mental health. (45:52)The creative and emotional benefits of boredom and daydreaming. (51:39)How awareness and intentional living can restore balance with technology. (01:00:53)
***
Love what you’re hearing? My small ask is to please rate and review Live Well Be Well. This helps the show expand and allows me to keep producing these with the best quality guests. It means a huge amount to me, so thank you.
Watch the FULL podcast here: https://youtu.be/C--vYFyHAEw
What if your PMS symptoms aren’t just about hormones? In this episode, we dive into the cultural, biological, and emotional influences that shape your period experience - from why girls often grow up ashamed of their first cycle to how partners can play a powerful role in reducing PMS stress. You’ll learn what a “normal” period really looks like, the green flags that indicate a healthy cycle, and the red flags that may signal something more serious. We also cover practical solutions for painful periods, from heat therapy and yoga to gentle movement that actually helps reduce inflammation. Whether you’re struggling with cramps, irregular cycles, or simply want to feel empowered in understanding your body, this conversation offers knowledge every woman should have.
Hazel Wallace
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Watch the full episode on YouTube here.
***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter:
Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
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Watch the FULL podcast here: https://youtu.be/XXwgXDeOYJI
Not sure where to start with your health?
The most effective first step, as I discuss here, is to identify the single habit acting as your biggest performance anchor and remove that brake before adding more tips and hacks.
This clip explores the “brake vs accelerator” approach to health, why a singular focus outperforms scattered efforts, and how to choose the one area that’s genuinely holding you back.
As a nutritionist and health communicator, I’m exploring with my guest how to pinpoint your biggest thorn in the side - whether that’s body composition, mental health, sleep, eating practices, or even micronutrient habits - and make that your priority.
We discuss coaching insights from elite athletes and everyday people, the value of setting six-week, six-month, yearly and decade-long goals, and when it makes sense to overhaul lifestyle as one action-focused goal rather than chasing outcomes.
The conversation also touches on immediate vs delayed gratification and why removing anchors reduces wear and tear before you ever need the accelerator.
Dr. Andy Galpin
Listen to the full episode here.
Watch the full episode on YouTube here.
***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter:
Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Let’s be friends!
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This week’s guest, Mo Gawdat, former Google [X] Chief Business Officer and author of Solve for Happy, returns with a world-first: EMMA, an AI designed to help humans find and nurture true love. Why? Because loneliness is now epidemic, love has been commercialised, and so many of us feel burnt out by dating. EMMA aims to change the economics of love by deeply getting to know you, matching on values and compatibility (not just looks), and then coaching the relationship that follows. It’s about repairing the system and reminding AI what makes humanity worth protecting: our capacity to love.
Together we explore:
The real crisis in modern love: short relationships, high divorce, and “dating fatigue,” plus Mo’s stark maths on why ~95% of romantic encounters now end in breakup.
EMMA’s purpose: an AI that explicitly refuses to be your “AI girlfriend/boyfriend,” and instead helps you fall in love with another human - while learning, at scale, how humans love.
How EMMA works: a gentle onboarding (seven questions, one short video intro), minimal photos to avoid the “meat market,” and a best-friend style of matching and follow-up.
Matching for depth, not dopamine: EMMA narrows 30,000 swipes to a handful of highly compatible options - turning each date into an enjoyable, insight-rich experiment.
The Empathy Observer: coaching you to consider the other person’s experience and strengthen the “you-with-you” relationship first - the foundation for any love that lasts.
Why India’s relationship outcomes look so different from the West, and how expectations shape love.
Expert Modes (including GRACE): support for conscious breakups, co-parenting, and even money - one of the top reasons couples split.
Mo’s own lessons in vulnerability, presence, and what it means to truly “show up.”
Love,
Sarah Ann 💛
***
This episode is sponsored by:
NOWATCH: The compassionate health tracker
Connecting body and mind with unique stress recovery insights so you can live fully today.
15% off with code LWBW15 atnowatch.com
***
Let’s be friends!
📷 Instagram: / sarahannmacklin
📹 Subscribe: / @livewellbewellsarah
🐦 Twitter: / sarahannmacklin
💌 Newsletter: https://sarahmacklin.substack.com/
***
If you enjoyed this episode you might also like:
Stop Chasing Money: 8 Hidden Forms of Wealth You Need NOW | Robin Sharma
https://youtu.be/ga2k2sK16L4?si=ff6sw-5UVCNtzdFP
Simon Sinek: The ADHD Superpower - Why It’s My Greatest Advantage
***
Sign up to Sarah’s Compassionate Cure newsletter:
Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Highlights
Mission for Happiness: Mo Gawdat’s “1 Billion Happy” movement (00:00)
Addressing Unhappiness: How love and AI became central to Mo’s new mission. (00:54)
The State of Modern Relationships: Why dating culture is broken and commitment is declining. (04:09)
Comparing Eastern and Western approaches to marriage and connection. (10:32)
Emma AI: The world’s first AI designed to help humans find and sustain true love. (12:31)
Lessons from heartbreak and what he learned about showing up in love. (32:46)
Why finding “the one” is a math problem and how AI can solve it. (49:52)
The Epidemic of Loneliness & Online Addiction (52:41)
The economics of love and why dating markets are broken. (55:06)
Commitment & Long-Term Love (01:00:20)
Building emotional safety and understanding in partnerships. (01:05:22)
Healing the inner relationship before finding the outer one. (01:21:51)
The Future of AI in Love: Can machines teach us to be more human? (01:28:25)
How to live and love well in the age of AI. (01:30:34)
***
Love what you’re hearing? My small ask is to please rate and review Live Well Be Well. This helps the show expand and allows me to keep producing these with the best quality guests. It means a huge amount to me, so thank you.
Are NAD+ drips or NMN supplements a smart way to support longevity?
I connect what NAD+ actually is with what current human studies show and why dosage, delivery and safety still have big question marks.
This clip takes a closer look at what NAD+ (nicotinamide adenine dinucleotide) does in cellular energy, why interest has grown around aging, and how much of the hype is based on animal data rather than robust human trials.
I’m exploring with my guest the difference between oral supplements and IV drips, including why IV bypasses digestion but still may not deliver NAD+ where it’s needed inside cells, and the fact that effective dosing schedules are unknown.
We discuss reported side effects from IV drips like flushing and rapid heart rate, the theoretical concern that excessive NAD+ could support cancer cell proliferation in certain contexts, and how high-dose single nutrients can disrupt balance when nutrients normally work in synergy.
As a nutritionist and health communicator, I weigh the evidence against the costs and risks, and point to practical options with stronger support for mitochondrial health: exercise such as HIIT and zone 2 training, possibly cold exposure, investing in mental health, and dietary precursors from foods like green vegetables, fish, mushrooms and edamame.
Dr Rupy Aujla in conversation with Sarah Ann
Listen to the full episode here.
Watch the full episode on YouTube here.
***
This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com
***
Sign up to Sarah’s Compassionate Cure newsletter:
Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/
***
Let’s be friends!
📷 Instagram: / sarahannmacklin
📹 Subscribe: / @livewellbewellsarah
🐦 Twitter: / sarahannmacklin
📱 TikTok: / sarahannnutrition
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