The Method - Health in the Real World

Ever woken up exactly one minute before your alarm? Or landed on the other side of the world with a very accurate sense of what time it is back home? Our bodies have fine-tuned internal clocks that set the pace for our circadian rhythm. But why did we evolve to work like this? And what happens to our health when we’re out of sync?

This week, as a follow up from our conversation with Kathryn Pinkham, Greg and Charlie sit down with Dr. Russell Foster, for a crash course on circadian biology.

Russell is a Professor of Circadian Neuroscience at the University of Oxford, Head of the Department of Ophthalmology, and a leading voice on how our internal clocks work. Russell was instrumental in discovering a previously unknown light-sensing system in the eye that helps regulate our circadian rhythms. He is also the author of Life Time: The New Science of the Body Clock. 

In our science section, Russell explains what the biological clock is and why we evolved to have one. He walks us through how our clocks are reset each day by time cues - and why light is chief amongst them. Russell also discusses the concept of chronotypes: why some of us are larks while others are owls, and why that difference is biological, not simply a lifestyle choice. We also delve into why our modern environments can put us out of sync. 

In the practice segment, Russell, Greg, and Charlie get into what we can do to readjust our clocks, or better work with our natural day-night rhythm. We talk about:
  • What night owls can actually do when they’re forced into a 9-5 world - and how light and exercise can help (22:06)
  • Why seeking bright light the moment you wake up is not a good tip for early birds (24:30)
  • What shift workers can do to support their clocks despite inconsistent schedules (26:19)
Finally, we turn to your listener questions in the experience section. Russell shares his own technique for falling back asleep in the middle of the night (a hint: it involves BBC Radio 4), explains why sleep tends to get harder as we age and whether that’s reversible. Charlie and Russell also get into a healthy debate about whether snoring partners should be banished to the spare room, and we take a deep dive into delayed sleep phase disorder, which involves answering Greg’s life conundrums – but not just.

Ultimately, Russell shows us that when it comes to our sleep-wake cycle, different isn't necessarily bad. Tune in to find out what your biological clock is trying to tell you.

If you’d like to send us your health questions for future episodes, remember to email us a voice note or write in at themethod@thriva.co.


Links:

About Thriva:

Thriva is a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we’re living – and healthspan – how well we’re living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body – and what to do about it – before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions.

To learn more about Thriva’s values and services, visit thriva.co.



What is The Method - Health in the Real World?

There’s no shortage of health advice out there, but how much of it actually works? Cold plunges, glucose monitors, protein timing, strength training, avoiding microplastics… How do we figure out what’s worth our time? Now there’s a method.

The Method – Health in the Real World unpacks the science and real-world application behind modern-day health. We speak with leading voices to help you make sense of your health, and we find out how we can live better now, and for longer.

Each episode, long-time friends Greg Potter and Charlie Edmondson will interview leading experts to put key health topics under the microscope, and unpack health questions through three lenses:
- The science: What the experts, data, and scientific research say.
- The practice: How to turn theory into habit and sustainable behaviour change.
- The experience: How the practice lives up to expectation in real life.

In an often chaotic world, we want to keep an eye on the long game: maximising your healthspan, not just your lifespan.

Whether it’s eating better, moving with intention, or getting quality sleep… We help you build good, evidence-based habits that stick. Let’s find out what works for you. The Method gives you the tools to chart your own path towards health confidence.

Expect deep dives into the science of health. We’ll cover topics like: supplements, brain health, personalised nutrition, biomarker tracking, zone 2 training, stress management, but also explore psychological wellness, the power of social connection, and good emotional resilience.
Whether you’re new to proactive health, or already experienced and looking for nuanced conversations and fresh insights, The Method will empower you to push what really matters when it comes to your health.

About your hosts:
Dr Greg Potter is a health consultant with a PhD in sleep, nutrition, and metabolic health, and a master’s in exercise physiology. A real chameleon in the health world, he works across product development, coaching, scientific advisory, and science communication. He also loves meeting people, exploring new places, and spending an unreasonable amount of money on specialty coffee. On this show, Greg is here to cut through the noise of the wellness world and help listeners focus on what truly moves the needle for long-term health.

Charlie Edmondson is a proudly Northern outdoors lover, with a growing passion for what it means to live well. She spent years firing her health questions at Greg over voice notes; a habit she now conveniently brings to the show. A real sports addict, Charlie has tried everything from swimming, to hockey, and cycling, to endurance racing representing Team GB in triathlon and duathlon across the globe. She is also a dog mum and doesn’t say no to the occasional Guinness. She brings her warmth to the Method to champion the voice of the everyday listener, who might not be an expert in health, but is brimming with questions.

About Thriva
The Method is brought to you by Thriva, a proactive health platform built for the modern age. The promise of longevity often comes with years spent in poor health. We want to bridge the gap between lifespan – how long we're living – and healthspan – how well we're living. We combine powerful at-home blood testing with wearable insights and expert guidance. So you can know exactly what’s going on inside your body - and what to do about it - before issues arise. With this podcast, we hope to bring listeners confidence in everyday health decisions.

To learn more about Thriva’s values and services, visit https://thriva.co/.