The Practice of Health

“Improper breathing is a common cause of ill health. If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly. There is no single more powerful or more simple daily practice to further your health and well being than breath work.” Andrew Weil MD. He is a world-renowned leader and pioneer in the field of integrative medicine, a healing-oriented approach to health care which encompasses body, mind, and spirit. - Andrew Weil's website: www.drweil.com Andrew Weil, how to perform the 4-7-8 breathing exercise: www.youtube.com/watch?v=YRPh_GaiL8s The Practice of Health, #39: Ten minute guided meditation practice: open.spotify.com/episode/6lwPpWQPjRIFhp90whZ5ZD - I help people eat better, improve their sleep, move more, and reduce their stress by focusing on the foundations of holistic health that are simple and accessible to practice. Book a free health assessment today! Connect with me on Instagram: @charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Anna's been practicing yoga since childhood, and has had a meditation practice since her late teens. She's trained extensively in India and the UK in yoga, meditation and Buddhism, and has been teaching yoga for five years. She's passionate about trauma-informed yoga and has worked extensively with vulnerable groups, particularly survivors of human atrocities and gender-based violence. Her love for yoga led her on to exploring meditation and Buddhism, which now underpins her yoga teaching and practice: an approach rooted in cultivating compassion and awareness. For the last three years she's worked in Buddhist organisations, working alongside other Buddhists committed to approaching work as a spiritual and ethical practice. She is currently training for ordination into the Triratna Buddhist Order - a process which takes several years - and spends a substantial portion of each year on retreat. Her current yoga teacher and mentor is Becky Farbstein. Anna's Instagram: @anna.paulinaaaa The London Buddhist Centre's Instagram: @ldnbuddhist Taraloka Retreat Centre's Instagram: @taraloka108 Teen Yoga Foundation's Instagram: @teenyogafoundation Ourmala's Instagram: @ourmala Photo credit: Richard Nicholson The Journey and the Guide: A Practical Course in Enlightenment by Maitreyabandhu: www.goodreads.com/book/show/21535444-the-journey-and-the-guide - I help people eat better, improve their sleep, move more, and reduce their stress by focusing on the foundations of holistic health that are simple and accessible to practice. Book a free health assessment today! Connect with me on Instagram: @charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Inspired by the sweaty flows of Hot Pod Yoga, Colly's taught yoga for 4 years for them whilst running a schedule of classes at the idyllic Clockwork Courtyard in Camberwell. He also specialised in teaching yoga to athletes and for sport. Having worked with boxers, footballers and runners he's passionate to shine a light on the benefits yoga can bring to sports recovery, prehab, injury prevention & mental outlook. He's soon to launch a yoga for runners platform trainers off. In this episode Colly and I talked about: The benefits of yoga for sport, from recovery, mindset, body awareness, flexibility and strength. We did focus on yoga for runners, and how Colly was supporting runners for the recent London marathon. The world record in running that Colly's mum has with his brother. Hotpod yoga. The beautiful Clockwork Studios in Camberwell where Colly teaches yoga. How we can all breathe better, and the benefits of nasal breathing to de-stress. Colly and I will be collaborating on a Saturday Morning Energising Flow & Diet Workshop on Saturday 19th November, 10:00-11:30! Kick-start your weekend with a yoga class led by Colly - movement, breathwork and relaxation in the wonderful surroundings of Clockwork Courtyard in Camberwell. I will then lead a discussion on the foundations of nutrition, eating behaviours, and creating a supportive environment. What we need instead of short term diets are sustainable, everyday skills that can be practiced consistently, so that we can feel, function, and recover better. It is about progress over perfection. You can digest the info as we all digest some healthy snacks post yoga too. Colly's Website: www.mistercolliemanyoga.com Colly's Instagram: @mistercollieman Clockwork Courtyard: clockworkstudios.co.uk/courtyard/ Yoga and Diet Workshop: kuula.tv/mistercollieman-yoga/class/WvySDQ5rcJPT2c97iXmdAElSKlU3QwtqMdVELrs1 --- I help people eat better, improve their sleep, move more, and reduce their stress by focusing on the foundations of holistic health that are simple and accessible to practice. Book a free health assessment today! Connect with me on Instagram: @charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

“Mental health is complex, and unfortunately conventional medicine only helps 50% of people suffering from poor mental health. Lets start taking control of our health and our mental health by supporting our bodies to work at their best!” - Dana Chapman. Dana Chapman is a Nutritional Therapist specialising in mental health, she is on a mission to empower people with knowledge about how their bodies work, equipping them with tools that enable our bodies to work better! Dana's website: https://dc-nutrition.co.uk Dana's Instagram: @dchapersnutri --- Connect with me on Instagram: @charlietunmore Connect with me on email: charlietunmore@gmail.com I help people eat better, improve their sleep, move more, and reduce their stress by focusing on the foundations of holistic health that are simple and accessible to practice. Book a free health assessment today! DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

What are the foundations of health that people have been practicing for thousands and thousands of years, that are free to do or at a very low cost? This principle is called free medicine, and it is about going back to basics and keeping health simple, rather than starting with paying lots of money for the latest supplement or biohack. Health should be accessible for all. This solo episode is for anyone curious about taking ownership over their own health. You will learn a number of strategies to improve your sleep quality. We'll discuss how to create an evening routine, build a sleep sanctuary, and form sustainable positive habits. Now these concepts are not quick fixes, and some of them will be challenging and will take time, but it is important to think about your health long term - it is about progress over perfection. Having a consistent good night's sleep for example is probably one of the most important things you can do for your health. What did it feel like when you last woke up after having had a great sleep? This episode is based on the sleep workshop I facilitated recently at Peckham Levels, as part of Peckham Festival. I am very honored to say that Plant Power is sponsoring today's episode! Plant Power is a plant based meal service located in the reception of Diesel Gym London. Healthy meals, snacks and juices are available daily! My personal favorite is the power bar! And it is run by my very good friend. Alex Manousos. Plant Power Meals: @plantpowermeals Here are the sleep resources from the episode: Precision Nutrition - the power of sleep - article Shawn Stevenson - sleep smarter - video Aubrey Marcus - binaural beat power nap guide - video Float Hub - sleep advice - article written by me Healthline - best air purifying plants - article BJ Fogg - tiny habits - video This is the eye mask that I use when I sleep This is the sleep tape that I use Silicon ear plugs #34: Sleep tape, and nose vs mouth breathing - Tiffany Stuart Connect with me on instagram: @charlietunmore Connect with me on my website: procoach.app/charlie-tunmore DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

"What we are trying to bring is an understanding of all of the different elements that go into your holistic wellbeing." Beth Carr Beth is a Holistic Health Coach and joyful wellness retreat and events business co-owner, with her best friend Sam. Listen to episode 22 for our first in depth conversation, 1 year ago, there has been a big evolution since then. Beth and I first met studying the Institute for Integrative Nutrition Health Coach qualification. Find Beth on Instagram: @flourishwithfig Contact Fig on email: bethcarr2110@gmail.com Learn more about Beth's joyful wellness retreats on Instagram: @figandwolf Connect with me on Instagram: @charlietunmore Connect with me on email: charlietunmore@gmail.com Book into one of my 3 free health and wellness workshops in Peckham here: https://www.eventbrite.com/cc/free-health-and-wellness-workshops-978259 DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

"Through my journey I realised how much mindfulness and the mental aspect of training really informed how you moved through the journey, and how you reach your goals. I realised it is literally 50%, your body moving is the other 50%, you need both." Jenni Panaki is a London based qualified yoga teacher, and stretch coach. She is also a qualified personal trainer at The Gym Group Peckham, and a coach at F45 Peckham Rye. Jenni's Instagram: @jenni_meetswrld Jenni's email: trainwithjennip@gmail.com Connect with me on Instagram: @charlietunmore Connect with me on email: charlietunmore@gmail.com I am very honored to say that Plant Power is sponsoring today's episode! Plant Power is a plant based meal service located in the reception of Diesel Gym London. Healthy meals, snacks and juices are available daily! My personal favorite is the power bar! And it is run by my very good friend. Alex Manousos. Plant Power Meals: @plantpowermeals DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

“To meditate is to discover new possibilities, to awaken the capacities of us to live more wisely, more lovingly, more compassionately, and more fully.” That was a quote by Jack Kornfield, an author, and meditation teacher. Mediation is not about having no thoughts, during this practice your mind will of course be transported to the past or the future, this is normal. When you realise that your mind has wandered, have compassion, come back to the breath, and resume the meditation. This is like doing a bicep curl for the brain. From practicing meditation daily for over 5 years, and doing 2 Vipassana meditation retreats, I have seen great benefits in my life, definitely around my mental health. Anyone can meditate, it is free to do, and there is so much good science on the benefits. I hope you enjoy this special episode of The Practice of Health, a short meditation practice, led by myself. If you have any feedback or suggestions please let me know. Jack Kornfied: https://jackkornfield.com Vipassana meditation: https://www.dhamma.org/en/schedules/schuk Connect with me on Instagram: @charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

If you are curious about learning more about saunas, sauna design for better health, ice diving, sauna yoga, and how to get some of the health benefits of the sauna if you don't have access to one, this episode is for you! Wendy Liu is a highly motivated Architect, Artist, Yoga teacher, Wellbeing Coach, Freediver, Freediving Competition Judge, and one of the founders of the British Sauna Society. For Wendy, moving meditation in daily life inspires her to live each moment more mindfully. She enjoys sharing her passion for well-being and spreading happiness. Wendy Liu's Instagram: @wendinwonderland, @wendywonderflow, @saunawave Wendy Liu's Linkedin: linkedin.com/in/wendy-liu-7a1583a Wendy Liu's ice diving video: youtube.com/watch?v=fXHfuLeGZUc British Sauna Society: britishsaunasociety.org.uk British Sauna Societies' Instagram: @britishsaunasociety Hackney Wick sauna: community-sauna.co.uk Rotherhithe Finnish sauna: lontoo.merimieskirkko.fi/the-finnish-church-in-london Sauna Yoga: saunayoga.com/en Connect with me on Instagram: @charlietunmore Learn more about my three month health coaching program here: docs.google.com/forms/d/e/1FAIpQLSechluFcsYKaRQI5u4fnk6d3AL-ZEGRdzdTEU-QftxwVcwL9w/viewform DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

“When I got into the water, when I actually relaxed I felt that euphoric feeling and the silence in my mind just thinking of nothing at all, just being there in that moment … it allowed me to not be afraid of a fear, to look at the fear like something I can improve on.” Zee Gruodis is a Breath Coach, Level 2 Wim Hof Method Instructor, and Oxygen Advantage Instructor. His path started with a fear and in a way since that moment he found emotions that were lost, and a happiness that was hidden in a plain sight. The Wim Hof Method showed him that the combination of cold therapy and breathwork has brought the biggest breakthroughs in his mental clarity - resulting in improved focus, reduced anxiety and increased energy levels, as well as better health and wellbeing generally. Zee's Instagram page: @zee_gruodis Zee's Facebook page: facebook.com/ZeeGruodis Zee's Wim Hof Method profile: wimhofmethod.com/instructors/zilvinasgruodis The science behind the Wim Hof Method: https://www.wimhofmethod.com/science Connect with me on Instagram: @charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

The Real Food Campaign's mission is “to work collaboratively across all parts of the health, food and farming sectors to: inform and empower citizens, communities and health providers to recognise that Food is Medicine, and to equip them to make Real Food choices for better health. Campaign to restore conscious, regenerative farming and growing practices that sustain health for people and planet. Promote the restoration and development of local infrastructures that encourage collaborative and thriving food communities.” Today's podcast guest is Emma Chase, a Registered Nutritional Therapist. She uses an evidence-based, functional medicine approach to healthcare. She specialises in women's health, and works with busy and exhausted mums who want to feel like themselves again and prioritise their health. Whether you are struggling with anxiety, brain fog, skin issues, or you need a nap more than your children(!), she supports women to make considered food and lifestyle choices that prioritise their health - without spending hours in the kitchen, or going on yet another restrictive diet. She uses her expertise, experience and empathy to create bespoke nutrition and lifestyle plans that work for her clients, and their busy lives. She is also the campaign manager of the British Holistic Medical Association's Real Food Campaign UK. Emma uses her expertise to discuss what a true sustainable diet looks like for her clients and their families. Emma is mum to two active and inquisitive young boys, and she enjoys dancing and foraging. Emma's nutrition clinic website: consideredhealth.co.uk Here is the link for a special offer for listeners of the podcast, a 30 minute free mini nutrition consultation to explore what sustainable nutrition would look like for you: mailchi.mp/4fefffdd2c67/sustainablenutrition Real Food Campaign website: realfoodcampaign.org.uk - sign up to the newsletter Real Food Campaign Instagram: @realfoodcampaignuk Rob Gould, Cotswold forager: cotswoldforager.co.uk Connect with me on instagram: @charlietunmore Connect with me on email: charlietunmore@gmail.com

Weight cutting happens in a lot of competition sports, Jiu Jitsu being one of them, and for anyone who doesn't know Jiu Jitsu is a martial art and combat sport based on ground fighting and submission holds. It is something that I love and have been training for the last 6 years. In this episode the three of us talk about: why and when should you weight cut for a competition, personal experiences of weight cutting, how to do it in a healthy way, and nutrition and other health practices to fuel yourself when training Jiu Jitsu, and for longevity. Even if you don't train Jiu Jitsu this episode will be useful for you to understand what you can do to have the energy you need to exercise, or change your body composition. Asher Mirsadegh is a purple belt Jiu Jitsu athlete training out of Diesel Gym and 10th Planet London, and he is one of the coaches at the gym. Rinchen Griffiths-Golha is a Mixed Martial Arts fighter training out of Diesel Gym, and he is also one of the coaches at the gym. I am very honored to say that Plant Power is sponsoring today's episode! Plant Power is a plant based meal service located in the reception of Diesel Gym London. Healthy meals, snacks and juices are available daily. My personal favorite is the power bar! And it is run by my very good friend Alex Manousos. Asher Mirsadeghi's Instagram: @ashermirsa Rinchen Griffiths-Golha's Instagram: @rinchen.griffithsgolha Plant Power Meals: @plantpowermeals Diesel MMA Gym: dieselgym.co.uk 10th Planet London: 10thplanetjjlondon.com Connect with me on Instagram: @charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Having a good night's sleep is one of the most important things you can do for your health. I've had a lot of sleep issues in the past, and I'm always looking for ways to have better quality sleep. So when I came across mouth taping for sleep I was very curious, and I have been trying it out for the past 2 months. But I wanted to hear from Tiffany Stuart about her experience with sleep tape, nose vs mouth breathing, and other tools and tips to improve sleep quality. If you personally have challenges with sleep or know someone close to you who does this episode is for you. Tiffany Stuart is a Certified Health Coach, Content Creator, and Owner of the multi-media lifestyle wellness brand @wellwithtiffany. She is also Head Content Director of the wellness blog “It's Me, Lady G” and Host of the “What In The Wellness With Tiffany” podcast. Her mission is to help make wellness more accessible, practical, and fun. Tiffany Stuart's website: wellwithtiffany.com Tiffany Stuart's blog: ItsMeLadyG.com Tiffany Stuart's instagram: @wellwithtiffany Tiffany Stuart's podcast: anchor.fm/wellnesswithtiffany Connect with me on instagram: @charlietunmore Connect with me on email: charlietunmore@gmail.com Micropore surgical hypoallergenic tape: chemistdirect.co.uk/3m-micropore-surgical-tape/prd-q4p SomniFix: somnifix.com/products Oxygen Advantage Myotape: oxygenadvantage.com/myotape Azazar mouth tape: desertcart.co.uk/products/301712296-azazar-mouth-tape-for-sleeping-120-pcs-advanced-gentle-sleep-strips-better-nose-breathing-less-mouth-breathing-improved-nighttime-sleeping? Precision Nutrition - the power of sleep: https://www.precisionnutrition.com/power-of-sleep-infographic DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

What is sound healing / sound experience? How can it shift your body, mind and spirit? What small practices can you do in your own life to experience more sound, and what actually happens in a gong bath workshop? With my guest, Junior Valentine, we go deep into all these subjects and more! Junior is a proud South London native born and bred with a background in performing. From a young age he had a keen desire wanting to perform and after honing his craft of theatre school he was thrusted on the stage and developed a deep love ever since for the arts and the discipline that it carries. Junior's yoga journey began a long long time ago where he combined his performing with the yoga practice but he wasn't fully ready to accept the practice in all its glory, it wasn't till a few years later that he would fully embrace his yogic path and truly fall deep love for the practice and the healing arts Junior began to notice the benefits of the mind body and soul union through many healing modalities such yoga, meditation, sound healing, qi gong, reiki, tarot, shamanism, Wiccan practices and so much more, these healing arts began to reawaken the unspoken connection that he shares with the universe and has now led him down a path which continues to guides his practice to this very day. Junior Valentine's website: www.juniorvalentine.co.uk Junior Valentine's instagram: @juniorvalentine_ Connect with me on instagram: @charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Find out what fascia is, how to have healthy fascia, and learn ways to effectively care for your body through self massage. Also, discover various recovery practices that you can test out to enhance your quality of movement. Ana Maria is a clinical massage therapist and yoga teacher. She specialises in the treatment and management of chronic pain conditions and supports people who are attending therapy through yoga based emotional regulation and embodiment practices. She loves sharing knowledge and inspiring curiosity around body, mind spirit practices as a way to support people on their journey towards healing and wholeness. She is also the host of the A way to Live Well podcast where she interviews wellbeing experts and finds out what it means to them to live well. Ana Maria Conneely's website: www.awaytolivewell.com Ana Maria Conneely's podcast, A Way to Live Well: open.spotify.com/show/5krJWw8kvU4QmToC9EJduB Ana Maria Conneely's instagram: @awaytolivewell Ana Maria Conneely's recommended resources: Gil Hedley (anatomist and educator) / Joanne Avison (yoga teacher, author, and fascia expert) / Dr. Janet Travell (myofascial release and trigger point pain patterns) / Dr. Ida Rolfe (creator of rolfing, a pioneer in fascia research). Coping with injuries, Precision Nutrition: https://www.precisionnutrition.com/coping-with-injuries Mobility videos, The Ready State: https://www.youtube.com/c/TheReadyState Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Discover how I can help you achieve your health goals on my three month health coach program. Learn about various daily health practices that you can start experimenting with. Find out from clients that I have worked with what a Health Coach can do for you. Precision Nutrition - hand size portion guide: https://www.precisionnutrition.com/wp-content/uploads/2019/09/Hand-portion-guide-FF.pdf Precision Nutrition - what should I eat: https://www.precisionnutrition.com/what-should-i-eat-infographic Precision Nutrition - what should I drink: https://www.precisionnutrition.com/what-should-i-drink-infographic Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

My dad, Martin Tunmore, who was an Osteopath for 35 years before he retired, gives his perspective on the optimal workplace design. Understand the importance of ergonomics, and why it played a part in the Chernobyl and Three Mile nuclear accidents. Discover how you can bring more play into your daily movements, and live more on the ground. Ergonomics expert explains how to set up your desk - youtube.com/watch?v=F8_ME4VwTiw Kelly Starrett - thereadystate.com Ikea moveable sit / standing desk - ikea.com/gb/en/p/trotten-desk-sit-stand-white-anthracite-s39429581 Tony Riddle, rewild your body - outdoorjournal.com/featured/athletes-and-explorers/rewild-tony-riddle-transforming-your-body Squatty potty - squattypotty.com/pages/pooping-101 Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

I don't know about you, but I personally don't have enough time to cook a new meal from scratch every single time that I eat. Maybe you do, if so more power to you - but I feel that for the majority of the listeners, you are going to be in the same situation as me. Coming home hungry after work, or after exercising, and not having anything nutritious to eat, and so you raid the cupboard and turn to heavily processed foods that do not nourish you, and don't make you feel great, and so you may not have a good night's sleep. One solution to this is meal prepping / batch cooking. There are many options out there that can improve your health, but let's all start with - cook once, eat twice. Three reasons why you should listen to this solo episode: 1. Find out why meal prep can improve your health. 2. Learn the best ways to start meal prepping. 3. Understand the main principles of meal prep so you can figure out the best plan that works with your lifestyle. Lisa Bryan, Downshiftology meal prep video - https://www.youtube.com/watch?v=vmdITEguAnE Jamie Oliver, Food Tube - www.youtube.com/channel/UCpSgg_ECBj25s9moCDfSTsA Rob Wolf, food matrix - https://robbwolf.com/wp-content/uploads/2017/03/Robb-Wolf-Food-Matrix.pdf Dr. Mark Hyman, get these toxins out of my house - https://drhyman.com/blog/2016/07/25/get-these-toxins-out-of-your-house/ Lock & Lock glass food containers - https://seasoncookshop.co.uk/products/lock-lock-rectangular-glass-london-uk?variant=31748412702775&dfw_tracker=83567-31748412670007&gclid=CjwKCAiAxJSPBhAoEiwAeO_fPwLu85NG6b0qlMVFsGf17fNRxFg24L2IERidHGn6xt_4T8NwTtPYvxoCs5kQAvD_BwE Fridge and freezer temperature thermometer - https://www.hartsofstur.com/taylor-pro-stainless-steel-freezer-fridge-temperature-thermometer-typthfridge.html Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

"Somatic integration for me is all to do with the body. It's about using what we can feel on the inside to integrate and find wholeness within ourselves, and accept and love everything that comes up." Georgie Arabella. Three reasons why you should listen to this episode: 1. Georgie, my guest today, will take you through a guided practice for how to move your awareness more inwards and connect with yourself. 2. Learn how to develop a deeper relationship with the people around you. 3. What are the five top regrets of the dying, and what can you do to live a more conscious life? Georgie is a Somatic Sexologist and BodyTalk Practitioner. She creates spaces for people to practice deeper awareness and to explore transformation through creativity, play and eros. Through her workshops, one-on-one packages, speaking and writing she aims to re-enchant humans with the beauty and magic of life. She has her own podcast, Paving the Ways, which are inspiring talks about doing things YOUR way. She is currently based in London. Georgie's website: www.georgiearabella.com Paving the Ways podcast: open.spotify.com/show/2N17nLW0bAbRE45qb9GhHc Georgie's social media: instagram.com/georgie_arabella Bronnie Ware, Top Five Regrets of the Dying TED talk: www.youtube.com/watch?v=tAcQfn96yFk Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Three reasons why you should listen to this solo episode: 1. Learn how to create positive habits that you will continue to do long term, rather than just for a week or two. 2. What are the top three habits that you can do to give you more energy in the morning? 3. The most important question that I ask myself every morning that has massively helped me to grow. Past year review, Tim Ferriss: https://tim.blog/2021/12/27/past-year-review Tiny Habits, B J Fogg: https://www.bjfogg.com Own the Day, Aubrey Marcus: https://www.aubreymarcus.com/pages/own-the-day How to turn on night shift on your iPhone: https://support.apple.com/en-gb/HT207570 How to turn on night shift on your Apple computer: https://support.apple.com/en-gb/HT207513 Carex light therapy lamp: https://uk.ninelife.com/products/carex-daylight-classic-plus-bright-light-therapy-lamp-10000-lux-sun-lamp-mood-light Lumie sunrise alarm: https://www.lumie.com/products/sunrise-alarm Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

“Vipassana, which means to see things as they really are, is one of India's most ancient meditation techniques. You will start to penetrate the deepest levels of the unconscious mind, and learn how to eradicate the complexes lying there.” Three reasons why you should listen to this episode: 1. Learn how meditation can help you to stop being a slave to your mind. 2. Today's guest is Astrid Myhre, and you will really want to hear her experiences of meditation. She has been practising Vipassana meditation for 12 years. In total she has sat over 8, 10 day Vipassana meditation retreats, and she has volunteered for 6 Vipassana retreats as well. 3. Listen right the way to the end, because I will share some recommendations for how to start a mediation practice, or how to grow your practice, if you are already meditating. Contact Astrid on instagram.com/a.cooking_astridmyhre UK Vipassana meditation retreats: https://www.dhamma.org/en/schedules/schuk Headspace 10 day free meditation challenge: www.headspace.com/headspace-meditation-app Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

In this solo episode I explore the main lessons that I have learnt from my IIN Health Coach qualification, and how you can apply them into your own life. From what foods to eat, how to deconstruct your cravings, to why you need to have a personalised approach to nutrition. Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com How cooking can change your life - Michael Pollan: https://www.youtube.com/watch?v=TX7kwfE3cJQ UK seasonal food: https://www.instagram.com/p/CVXz6FRjM1k/ DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

The more I have been talking with friends, and other health coaches, the more I realise how little I know, but at the same time, how I wish we all knew more about the menstrual cycle and Polycystic Ovary Syndrome (PCOS), and I want to bring awareness, especially amongst the male listeners of this podcast - which definitely includes me. I've been learning and educating myself through my health coach qualification. It has been really eye opening and I will continue to learn, ask questions, and listen to women who have a great deal of wisdom and experience. This week on the Institute for Integrative Nutrition program I learnt about the key components of PCOS, and how nutrition and lifestyle choices can affect a woman's menstrual cycle. Emily is a fully-certified Hormone Health Coach helping women all over the world, reclaim their Divine Feminine nature and achieve their wellness goals by ditching “diet” culture and opting into holistic lifestyle changes. The essence of Emily's work is to facilitate self-growth by helping you identify your core mind, body and spirit challenges, so that you can overcome them with confidence. Only then, will you be able to fully embrace who you are, shift your lifestyle habits and begin the healing journey towards a happier, healthier life. Find Emily on Instagram.com/em_ilynicole Learn more about Emily's work here - www.thecysterdiaries.com To break your phone addiction, turn your phone grey - https://www.youtube.com/watch?v=o41gmz1J4Og Organic animal products - www.daylesford.com Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

“Our brain talks to our gut, and our gut talks to our brain, there is a two way communication. Meaning that our thoughts can influence our gut bacteria that reside in there causing low grade inflammation, and gastrointestinal distress.” Layla Gordon. This week on the Institute for Integrative Nutrition program I learnt about the link between brain health, gut health and the foods that we eat. Layla's passion for health and wellbeing grew when her husband and daughter both faced health challenges, and she made it her personal goal to help them to feel better. A predisposition to the symptoms of IBS, SIBO, candida, leaky gut, sleep issues, anxiety, stress, hormonal imbalances and cravings led Layla to find Patrick Holford's books and subsequently to begin studying at the ‘Institute for Optimum Nutrition'. As a Registered Nutritional Therapist Layla can help you to achieve your goal, whether that be to reduce bloating, acid reflux, lose weight, improve skin, decrease brain fog, rebalance hormones or increase energy - which should in turn all help to increase your productivity and general enjoyment in life so that you can ‘optimise your health, to optimise your life'. Find out more about Layla and her work on instagram.com/laylagordonnutrition Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

“Creating a morning routine can help anyone .. waking up a little bit earlier in the morning, it doesn't have to be 06:00 obviously it depends on what commute you've got but just having some time for yourself and moving in the morning before you go off and start your day is so important, and can change the trajectory of your day.” Beth Carr aka Flourish with Fig is back for a special long form episode of The Practice of Health! Definitely have a listen to her experiences on food cravings on episode 15 of the podcast. Fig is a Holistic Health Coach and life enthusiast! Like me, she is in her final few months of study at the Institute for Integrative Nutrition, and since we can begin coaching 6 months in, has now started working with clients to support and encourage sustainable changes towards a happier and healthier life. Her mission is to educate, motivate and inspire people to live fuller and better on a daily basis by helping uncover what nourishes and energises you bio-individually. Fig believes health is a personal, ever-changing journey to be enjoyed, not a destination to be reached, and wants to empower you to have fun exploring your own fascinating body and mind as we evolve. Fig has been on a health journey of her own and I'm excited to have her share her own experiences in this podcast. We dive deep into cold water swimming, building positive habits in the morning, the contraceptive pill, and how Beth found her calling to become a health coach. Find Fig on instagram.com/flourishwithfig Contact with Fig on email: bethcarr2110@gmail.com If you are in the Tynemouth area definitely check out Smoosh for some plant based tasty treats: instagram.com/smooshtreats Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

“The prevalence of environmental toxins, heavy metals, plastics, in the air that we breathe, the food that we eat, and the products we put on our skin has grown exponentially in the last 100 years.” Poppy Alvares. This week on the Institute for Integrative Nutrition program I learnt about potentially harmful environmental toxins that are in household, beauty, and food products, and how they can affect our health. This episode we have the lovely Poppy on the show. Poppy is a wellness alchemist, specialising in herbal medicine and naturopathy to help herself and others transform illness into wellness. She currently makes her own herbal remedies and botanical skincare, and will be offering 1:1 consultations from Autumn this year. You can connect with Poppy on instagram.com/poppy.byNature Shop poppy.byNature apothecary - https://www.etsy.com/shop/poppybyNature Connect with me on instagram.com/charlietunmore If you want to find out how I can help you to achieve your health goals, you can contact me at charlietunmore@gmail.com. Mark Hyman, environmental toxins are making you fat, sick, and inflamed video - https://drhyman.com/blog/2021/04/12/dp-minisode31/ Ben Greenfield, how to detoxify your home article - https://bengreenfieldfitness.com/article/how-to-detox-your-home-2/ Philip Landrigan, children and environental toxins book - https://global.oup.com/academic/product/children-and-environmental-toxins-9780190662639?cc=gb&lang=en& How to make your own natural cleaning products article - https://www.goodhousekeeping.com/home/cleaning/tips/a24885/make-at-home-cleaners/ Environmental Working Group - https://www.ewg.org/areas-focus/household-consumer-products Jason Natural Care - https://www.jasonnaturalcare.co.uk/about-us/ Ecover - https://www.ecover.com/our-beliefs/ DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

“Ayurveda is like a lens that we can look through to make sense of the world and our place in it. It is a way of understanding the nature and connection of all things ... The principles that were applied 5000 years ago still apply today. Our fundamental needs as humans have not changed in all that time.” Lolo Lam. This week on the Institute for Integrative Nutrition program I explored Ayurveda and its concept of doshas and recognised the dietary, lifestyle, and environmental factors that can help promote balance. I am very grateful to have my friend Lolo Lam on this episode of The Practice of Health. Lolo is an Ayurvedic therapist and yoga teacher. Her students are encouraged to explore the practice, learning about their individual anatomy, the power of their breath and the nature of their mind. You can follow Lolo on instagram.com/pranapunk, message her on the platform for details of her current yoga classes. Ayurveda Pura - https://www.ayurvedapura.com Take the Ayurveda dosha test - https://chopra.com/dosha-quiz Copper tongue cleaner - https://medigrade.store/collections/oral-care/products/tongue-scraper Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

The aim of this episode is to support people who are thinking of eating more plant based, or who are already plant based, and want to make sure they are doing all that they can to live in a healthy way. I also dive deep into my take on the recent Seaspiracy Netflix documentary. I am super excited to have my very good friend Alex Manousos on this episode to talk about plant based living. I have had a lot of good experiences with Alex, he has a great outlook on life, lots of energy, and is super inspirational to be around. Alex and I met while training jiu jitsu, and he is also a purple belt, and a very good one. I have been on Alex's podcast three times, and he is one of the main reasons why I created my podcast. Alex is the owner of Plant Power Meals, a plant based meal service located in the reception of Diesel Gym London. I've had some of the meals, snacks, and juices that Alex offers and they are nutritious and super tasty. The Alex Manousos podcast is on all of your usual podcast platforms, and at instagram.com/alexmanousospodcast. Plant power meals is at instagram.com/plantpowermeals, and you can connect with Alex at instagram.com/alexmanousospt. Michael Pollan - Food Rules: An Eater's Manual Guide - https://michaelpollan.com/books/food-rules/ Precision Nutrition - what to eat on a plant based diet - https://www.precisionnutrition.com/vegetarian-food-list-infographic?utm_source=marketingcloud&utm_medium=email&utm_campaign=042221-L1ALL-WhatshouldIeat-Broadcast Fish4Ever - Seaspiracy documentary review - https://livefrankly.co.uk/food-drink/netflix-seaspiracy-documentary-review-and-the-alternative-ending-worth-exploring/ Vegetology supplements - https://www.vegetology.com Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Are you eating enough protein, and where are you getting your protein sources from? Jess Harman is a strength and conditioning coach, working with those who want to improve performance in sport and discover that they are strong and capable of more than they think! On this episode, Jess shares her experiences of coaching clients on the benefits of a high protein diet. This week on the Institute for Integrative Nutrition program I learnt about the main principles of protein-based dietary approaches, including the Paleo diet and Primal Blueprint. Connect with Jess on her website: jayjustaboutyou.com and on her instagram.com/jay_just_about_you Mark Sisson, Primal Blueprint - https://www.primalblueprint.com Dr. Mark Hyman, Pegan Diet - https://drhyman.com/blog/2014/11/07/pegan-paleo-vegan/ RP Diet Coach app - https://www.rpdiet.app Connect with me on instagram.com/charlietunmore and on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

"Bulimia is a hidden disease, you can't let anyone else see it because it is covered in shame. It takes a lot of self awareness and courage to admit and address it." - I am very thankful for my friend, who wants to remain anonymous, for sharing her 15 year journey with bulimia, and how she overcame it. This week on the Institute for Integrative Nutrition program I learnt about eating disorders, and how to distinguish between healthy eating and an overly restrictive diet. Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Eating healthy doesn't have to be expensive, join me as I go on a supermarket tour! This week on the Institute for Integrative Nutrition program I learnt how to raise people's awareness around their food choices, and how the food they eat is making them feel. For example, through using a supermarket tour and a food diary. I am honoured to have my good friend Mel Bennardo on this episode. Mel is a yoga, meditation and zumba teacher, and a business mentor. He is also starting his own podcast very soon. Connect with Mel on instagram.com/shakeupfit and shakeupfit.com Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com Seasonal UK grown produce - https://vegsoc.org/cookery-school/blog/seasonal-uk-grown-produce Dirty dozen foods - https://www.ewg.org/foodnews/dirty-dozen.php Clean fifteen foods - https://www.ewg.org/foodnews/clean-fifteen.php DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

What are our cravings trying to tell us, and are some types of sugar healthier than others? This week on the Institute for Integrative Nutrition program I learnt about the causes of common cravings and how to navigate them effectively. I also looked into the role that sugar has in our food, and explored strategies for reducing sugar. I am super excited to have Beth Carr on this episode! Beth is also studying to be a health coach at the Institute for Integrative Nutrition. Her aim is to provide inspiration and encouragement for people to live fuller and better. Connect with Beth on instagram.com/flourishwithfig Beth's energy ball recipe - https://www.instagram.com/p/CMaUd3CH6Lm Copper tongue cleaner - https://medigrade.store/collections/oral-care/products/tongue-scraper James Clear, Atomic Habits - https://jamesclear.com/atomic-habits Sarah Wilson - https://www.sarahwilson.com Connect with me on instagram.com/charlietunmore Connect with me on email - charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Improving your sleep is one of the most important things you can do for your health, it has a direct impact on physical, mental, emotional performance, and it is one of the first things I ask clients about as a health coach. This week on the Institute for Integrative Nutrition program I learnt about how the quality and quantity of sleep can impact health. I also researched steps to improve sleep, the effects of caffeine consumption on health, and the symptoms of adrenal fatigue. Resource on power naps: https://www.instagram.com/p/CLPB0_OJf44/ The Power of When Sleep quiz: https://thepowerofwhenquiz.com Connect with Brandi on: instagram.com/brandimuilenburg Listen to Brandi's podcast, Functionally Autoimmune, here: https://podcasts.apple.com/us/podcast/functionally-autoimmune/id1473765941 Connect with me on: instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Stress has become an epidemic, how did this happen, and what can we do to reduce it? I have some very exciting news, my good friend Lisa Finch has kindly agreed to be the first podcast guest, and share a 5 minute guided meditation with us. Lisa is a relaxation therapist, and a meditation teacher in South London. Connect with Lisa at www.slowdownwithlisa.uk Connect with Lisa on instagram.com/slow.down.bae This week on the Institute for Integrative Nutrition program I learnt about the processes involved in the body's response to stress, and I experimented with holistic strategies to reduce the effects of stress, such as breathing and meditation. Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Why are so many of us now reacting to gluten, and what can we do to test if we should be avoiding it? Approximately 1% of the UK population have celiac disease, and about 7% have non-celiac gluten sensitivity. This week on the Institute for Integrative Nutrition program I learnt about gluten-related disorders and resources for living a gluten-free lifestyle. Connect with me on instagram.com/charlietunmore Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Digestion is a key foundation of health, so what can you do to have a healthy gut? This week on the Institute for Integrative Nutrition program I learnt about various methods to support gut health; from reducing stress, to using probiotic and prebiotic foods, and experimenting with the elimination diet. The Institute for Functional Medicine's comprehensive guide to the elimination diet: http://p.widencdn.net/he7a5v/Elimination-Diet---Comprehensive-Guide_v6. How to make sauerkraut with Tony Riddle: https://www.youtube.com/watch?v=0ZftZKO62_Y. Instagram: instagram.com/charlietunmore / Email: charlietunmore@gmail.com

Your gut is your biological door. You have two interfaces with the outside world - your skin and your digestive tract. The bacteria living in your digestive tract are your first line of defense. Everyday, they are the first things that come into contact with the foods that you eat, the liquids that you drink, and the medications that you take. How important is the state of your gut for your overall health? This week on the Institute for Integrative Nutrition program I learnt about the gut microbiome, the immune system, and the role of inflammation in creating disease. Instagram: instagram.com/charlietunmore / Email: charlietunmore@gmail.com

What does the word movement mean to you, and how can you move more throughout the day? This week on the Institute for Integrative Nutrition program I learnt about movement and its impact on health. I challenge you to listen to as much of the podcast as possible in a deep squat, or hanging from a bar or tree! Instagram: instagram.com/charlietunmore / Email: charlietunmore@gmail.com

What is the relationship between your bodyweight and your health? This week on the Institute for Integrative Nutrition program I explored the pros and cons of BMI measurements. I dived deep into the concepts of volumetrics and calorie density, and how they can be used to support your health. I also learned the value of shifts in thoughts, nutrition, and lifestyle when it comes to changing your weight using a holistic health approach. Instagram: instagram.com/charlietunmore / Email: charlietunmore@gmail.com

What did we eat traditionally, before the spread of white sugar, white flour, and refined oils? In the Institute for Integrative Nutrition program this week I learnt about the core concepts of traditional diets and how they may benefit our health. Instagram: instagram.com/charlietunmore / Email: charlietunmore@gmail.com

What are micronutrients, what food and supplements can you source them from, and how can you test to see if you are deficient in any of them? This week on the Institute for Integrative Nutrition program I learnt about the function of micronutrients in the diet. I discussed supplements in the context of bio-individuality, and I acknowledged how farming techniques and practices can contribute to personal and community health. www.health.com/nutrition/the-best-foods-for-every-vitamin-and-mineral. Instagram: instagram.com/charlietunmore / Email: charlietunmore@gmail.com

You are literally what you eat, the macronutrients (proteins, fats and carbohydrates) that go into your body affect you physically, mentally and emotionally. In the Institute for Integrative Nutrition program this week I learnt about the basics of macronutrients, including the types and dietary sources. Instagram: instagram.com/charlietunmore / Email: charlietunmore@gmail.com

The traditional eat less, move more mantra to lose weight does not work, so what is the holistic health approach to obesity? In the Institute for Integrative Nutrition program this week I learnt about the connection between modern foods and the global obesity epidemic. Instagram: instagram.com/charlietunmore / Email: charlietunmore@gmail.com

What do the longest living people all have in common? In the Institute for Integrative Nutrition (IIN) program this week I learnt about the evolution of global dietary guidelines, and how there is no one diet that will work for everyone. I also explored the factors related to life expectancy. Instagram: instagram.com/charlietunmore / Email: charlietunmore@gmail.com

What is free medicine, and how can you use the idea to create a strong foundation of health? In the Institute for Integrative Nutrition (IIN) program this week I learnt the importance of investing in my health, and I experimented with free medicine principles in my own life. Instagram: instagram.com/charlietunmore + Email: charlietunmore@gmail.com

What is a health coach, and what does health mean to you? I explore these questions, and my own journey to becoming a health coach. In the Institute for Integrative Nutrition (IIN) program this week I learnt about the importance of a holistic approach to personal and global health, and IIN's three main theories: bio-individuality, primary food, and secondary food. Instagram: instagram.com/charlietunmore + Email: charlietunmore@gmail.com