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

Walking might just be the most powerful — and underrated — health tool we have. It’s free, simple, and built into our human design. Yet most of us aren’t walking nearly enough.

In this episode of The Real Human Health Lab, Oli breaks down the science behind walking and why it’s essential for:

Hormone balance & testosterone support

Cardiovascular & metabolic health

Mental health, creativity & stress reduction

Recovery & athletic performance

Longevity & resilience

You’ll Learn:

• Why morning light + walking is a circadian rhythm reset
• How a 15-minute post-meal walk reduces blood sugar spikes (DiPietro et al., 2013)
• Why walking speed is one of the strongest predictors of lifespan (Studenski et al., 2011)
• The role of walking in recovery, nervous system balance, and hormonal health
• Practical tips to hit 8,000–12,000 steps daily — without overthinking it

References:

• Pontzer, H. Burn. 2021
• DiPietro, L. et al. (2013). Walking reduces postprandial glucose levels. Diabetes Care
• Manson, J.E. et al. (2002). Walking vs vigorous exercise & cardiovascular events. NEJM
• Oppezzo, M. & Schwartz, D.L. (2014). Walking boosts creative thinking. J Exp Psychol
• Studenski, S. et al. (2011). Gait speed and survival in older adults. JAMA
• Chevalier, G. et al. (2015). Earthing and inflammation. J Inflamm Res

Challenge of the Week:

Walk at least 10 minutes after your biggest meal every day this week. Track your steps, track your mood — and see what changes.

👉 For full access to community challenges, private episodes, and coaching: patreon.com/RealHumanHealthLab

Train like a human. Recover like a human. Live like a human.

Welcome back, I’m here to break down and finalise why carnivore is not the best choice for athletes and gym-goers, or even overall health. While cutting carbs might sound appealing, the science shows that performance, recovery, and long-term health can take a serious hit without carbohydrates.

We cover:

• Endurance athletes: Why glycogen—not fat—is the limiting factor in high-intensity exercise.
• Combat athletes: The role of carbs in repeated explosive bursts, recovery, and making weight safely.
• Hormonal health: How low-carb diets can reduce testosterone, raise cortisol, and increase risk of RED-S (Relative Energy Deficiency in Sport), especially in female athletes.
• Micronutrient gaps: What carnivore diets often miss (Vitamin C, magnesium, potassium, polyphenols).
• The verdict: Performance needs carbs!
  

If you train hard, fight, or push endurance limits, this episode will give you the tools to understand why fueling with carbs isn’t just helpful—it’s essential.

References:

• Burke LM, Hawley JA. Carbohydrate availability and training adaptation: effects on performance and metabolism. J Sports Sci. 2018.
• Thomas DT, Erdman KA, Burke LM. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016.
• Mountjoy M et al. Relative Energy Deficiency in Sport (RED-S): Clinical Implications for Health and Performance. Br J Sports Med. 2018.
• Helms ER et al. Strategies for Sustainable Strength Training and Nutrition in Athletes. Sports. 2019.
• Jeukendrup AE. Carbohydrate intake during exercise and performance. Nutrition. 2004.

Is buying organic food actually healthier, or is it just expensive marketing? In this episode, we break down the real science behind organic vs. non-organic foods — food group by food group.

From pesticide residues on strawberries to omega-3 levels in grass-fed beef, we’ll explore what the research says about fruits, vegetables, meat, dairy, grains, eggs, and even packaged snacks. You’ll learn when going organic makes a real difference, and when you can save your money without sacrificing nutrition.

We’ll cover:

• Dirty Dozen & Clean Fifteen — which produce to prioritize for organic (Environmental Working Group, 2024)
• Nutrient comparisons in meat, milk, and eggs (Smith-Spangler et al., Annals of Internal Medicine, 2012)
• The truth about organic processed foods (Harvard T.H. Chan School of Public Health, 2023)
• How organic farming impacts the environment (Reganold & Wachter, Nature Plants, 2016

🎧 Whether you’re an organic devotee or a budget-conscious shopper, this episode gives you the facts you need to shop smarter.

References:

1. Environmental Working Group. (2024). Shopper’s Guide to Pesticides in Produce. https://www.ewg.org
2. Smith-Spangler, C., et al. (2012). Are Organic Foods Safer or Healthier Than Conventional Alternatives? Annals of Internal Medicine, 157(5), 348–366.
3. Harvard T.H. Chan School of Public Health. (2023). Organic Foods: Health and Environmental Advantages and Disadvantages. https://www.hsph.harvard.edu
4. Reganold, J. P., & Wachter, J. M. (2016). Organic agriculture in the twenty-first century. Nature Plants, 2, 15221.

Do you wake up tired, crash at 2pm, or constantly rely on caffeine just to function? You’re not alone — and you’re not lazy. In this deep-dive episode of The Real Human Health Lab, we unpack the real science behind chronic fatigue and give you 10 evidence-based ways to boost your energy naturally — no gimmicks, no fluff.

We cover:

• The 5 most common hidden causes of constant fatigue
• How hormones, sleep, blood sugar, and micronutrients affect your energy
• What labs to ask for (and how to interpret them)
• Simple, daily fixes that actually work

This episode is a must-listen if you’re ready to feel like yourself again — sharper, more focused, and finally energised.

🧪 References & Research Mentioned:

Sleep and Light

1. • Harvard Medical School – “Blue Light Has a Dark Side”
   • Huberman Lab Podcast – Effects of morning sunlight on circadian rhythm
   • Journal of Clinical Sleep Medicine (2013) – Effects of caffeine on sleep: https://doi.org/10.5664/jcsm.3170

Nutrition and Deficiencies

1. • American Journal of Hematology (2016) – Iron deficiency without anemia and fatigue: https://doi.org/10.1002/ajh.24530
   • Journal of Nutrition (2012) – Mild dehydration and cognitive performance: https://doi.org/10.3945/jn.112.164012
   • Zoe PREDICT Study (2022) – Personalized nutrition and blood sugar response

Movement and Mitochondria

1. • Harvard Health Publishing – “Exercise is an all-natural treatment to fight fatigue”
   • Frontiers in Immunology (2021) – Inflammation and fatigue link: https://doi.org/10.3389/fimmu.2021.678561

Hormonal Drivers

1. • JAMA (2014) – Subclinical hypothyroidism and fatigue: https://doi.org/10.1001/jama.2014.12672
   • Mayo Clinic Proceedings – Role of testosterone in fatigue and motivation

Mental Load & Burnout

1. • Psychological Science (2020) – Decision fatigue and prefrontal cortex: https://doi.org/10.1177/0956797620916786
   • American Psychological Association – Multitasking and cognitive fatigue

📲 Let’s connect:

Follow us on Instagram @Oli.C1

Share this episode with someone who’s always tired

Leave a review if it helped you

🎧 Listen. Learn. Experiment.

Do you know the effects hot and cold therapy has on health, recovery, fitness and even hormones?

Well in this episode we fully dive in and simplify whether it is important and how this ancient combo is revolutionising modern recovery, hormone balance, muscle growth, and fat loss.

You’ll learn:

• ​How heat and cold exposure impact testosterone, growth hormone, cortisol, and more
• ​The best timing for each depending on your goals
• ​What men, women, and athletes need to know
• ​Real, science-backed protocols for strength, energy, fat burn, and recovery
• ​When cold can hurt your gains — and how to avoid it

Whether you’re an athlete, high-performer, or someone looking to feel sharper, stronger, and more resilient — this episode gives you the tools and clarity to optimize your body through the power of temperature.

📚

Key References:

• ​Laukkanen et al., JAMA Intern Med, 2016 – Dementia & cardiovascular benefits of sauna
• ​Rhonda Patrick, PhD – Dopamine & cold therapy analysis
• ​Jpn J Physiol, 1988 – Growth hormone increase from sauna
• ​Front Physiol, 2016 – Cold water immersion & DOMS
• ​Zinner et al., 2013 – Contrast therapy and athletic recovery