Going barefoot isn’t just about shoes — it’s about reconnecting with how humans are designed to move and interact with the earth. Modern footwear may protect us, but it also disconnects us from strength, stability, and even recovery.

In this episode of The Real Human Health Lab, Oli explores the science of barefoot training and grounding (earthing) — and why stripping things back to the basics could unlock better movement, balance, and even reduce inflammation.

You’ll Learn:

• Why your feet are a sensory superpower for movement & stability
• The impact of barefoot training on strength, posture, and injury risk
• What the science says about grounding & inflammation
• How barefoot time influences recovery, sleep, and nervous system health
• Simple ways to start (without wrecking your feet)
  

References:

• Ridge, S.T. et al. (2013). Foot bone marrow edema after 10-week transition to minimalist running shoes. Med Sci Sports Exerc.
• Hashish, R. et al. (2016). Footwear condition influences ankle and knee muscle activity during squats. J Strength Cond Res.
• Chevalier, G. et al. (2015). Earthing: Health implications of reconnecting the human body to the Earth’s electrons. J Inflamm Res.

Challenge of the Week:

Spend 5 minutes barefoot outside every day this week. Notice how your body — and even your mood — changes.

The simplest, most powerful thing you can do for your health each morning? Step outside.

In this episode of The Real Human Health Lab, Oli breaks down the science of morning sunlight and circadian rhythm — and why this one free habit can transform your Overall health, hormones, recovery, sleep, and mental health.

You’ll Learn:

• How morning light resets your circadian clock and improves sleep
• Why sunlight boosts testosterone, cortisol timing, and growth hormone
• The link between light exposure, serotonin, and mood
• Practical tips to get the most out of morning sun (even in winter)
• Plus many more benefits

References:

• Czeisler, C.A. et al. (1999). Circadian pacemaker stability in humans. Science
• Wehr, E. et al. (2010). Vitamin D status and serum androgen levels in men. Clin Endocrinol
• Rosenthal, N.E. et al. (1984). Seasonal Affective Disorder. Arch Gen Psychiatry
• Scheer, F.A. et al. (2009). Circadian misalignment & metabolic consequences. PNAS

Challenge of the Week:

Get 5–10 minutes of morning sunlight within 30 minutes of waking — every day this week.

Contact me on Instagram @Oli.C1 if you have any questions at all!🌱

👉 For full community challenges, private coaching, and resources: patreon.com/RealHumanHealthLab

Protein isn’t just another nutrient — it’s the foundation of muscle, hormones, recovery, and longevity. But here’s the truth: not all protein is created equal.

In this episode of The Real Human Health Lab, Oli breaks down:

• Why the source of protein matters (animal vs plant vs processed)

• The science of amino acids & why leucine is key for muscle growth

• The difference between “real” protein and ultra-processed fake protein

• How protein supports hormones, recovery, and long-term performance

• Practical ways to hit your daily protein target without gimmicks

Challenge of the Week:

Swap one processed protein source (bar/shake) for a real-food meal (eggs, beef, fish, yogurt) every day.

📚 References:

• Morton, R. W. et al. (2018). Protein supplementation and resistance training–induced gains in muscle mass and strength. BJSM.

• Phillips, S. M. (2016). Protein quality and muscle mass promotion. Appl Physiol Nutr Metab.

• Srikanthan, P., & Karlamangla, A. S. (2014). Muscle mass index as a predictor of longevity. Am J Med.

• Paddon-Jones, D. et al. (2008). Protein, weight management, and satiety. Am J Clin Nutr.

💬 For deeper dives, private episodes, and weekly community challenges: patreon.com/RealHumanHealthLab