More Good Days

“How do I manage my teenager?” is the question every parent of a teen asks. Maybe there’s a better first question: what’s actually happening to your child, physically, emotionally and neurologically?Professor Claudia Gray, paediatrician and founder of Teen to 20, returns to join Sean Lunn, Faf du Plessis and Dr Michael Mol to unpack the biology behind the teenage years, and what parents can do with it.Why the teenage brain develops from the back to the front. Why teens seek thrills even when they know the risks. Why their body clock runs later than yours. How to set boundaries that hold, keep the conversation open, and navigate screens, sleep, food, friendships and acne without a fight.Adolescence isn’t just a phase to survive. It’s a window to build.CHAPTERS0:00 It’s not a phase, it’s a construction window1:38 Puberty vs adolescence3:29 When to worry about puberty8:14 What parents get wrong9:46 The teenage brain, back to front11:38 Teens aren’t impulsive, they’re thrill-seekers14:57 You’re fighting their biology, not your child16:03 Setting boundaries that work18:22 Tired, or something more?21:46 Why teens need to sleep later23:27 Food, vitamins and supplements28:10 Movement, strength training and growth35:25 Screens and the teenage brain38:04 How to keep them talking43:20 Teenagers and alcohol47:00 Be the house the kids want to come to49:38 Friendships53:36 Acne56:17 A parent, not a best friendTimestamps are approximate.Products & Resources We Use:Essentially Young / Recommended Salt for Sean Shooter20% discount code: MGD20https://www.essentiallyyoung.co.za/?ref=MGDHarvest Table10% discount code: MGD10https://harvesttable.co.za/InBody Scan — Code: MGD5https://inbodyhomecare.com/Bare Aminos10% discount: https://www.bareayr.co.za/discount/MoZenii Hydrogen Water10% discount: https://zenii.co.za/discount/MGD%2525Arctic Ape5% discount code: MGD5https://www.arctic-ape.co.za/contactIglu Therapy7.5% discount code: FAF5https://iglutherapy.com/?linkId=lp_63Quinton — Code: MGD10https://quintonstore.co.za/discount/MGD10?redirect=%2Fcollections%2Fall-productsNAKD Eyewear20% discount code: GOOD20https://nakdeyewear.com/go/GOOD2030-DAY MONEY-BACK GUARANTEEMore Good Days:https://linktr.ee/moregooddaysofficialMedical Disclaimer:This podcast is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making changes to your or your child’s health, supplements, medication, or lifestyle.

After 21 episodes, there’s a lot of health information out there. We didn’t want to add to the overload.So we each picked our top five: the habits we actually do every day, the ones that have genuinely moved the needle for us. No notes, no rehearsal, just a 3, 2, 1 countdown.Dr Michael Mol, Faf du Plessis and Sean Lunn compare their lists: a doctor, a professional athlete and a biohacker. Sleep, hydration, protein, strength training, fasting, sauna, zone 2, the checkup, and why one of us left sleep off his list altogether.You don’t need all fifteen. Choose one.CHAPTERS:0:00 The countdown: our number ones1:12 Why we’re doing this: choose one2:42 Faf’s foundation: morning hydration4:52 Why sleep is number one7:54 Sleep is not a badge of honour10:43 Morning light and the body clock12:06 Why elite athletes nap16:49 Make habits easy: the Sean Shooter18:56 “Fasting isn’t even in my top 10”20:40 Sean’s top 521:38 Faf’s foundations vs the extras24:50 Dr Mol’s top 5 and the checkup27:29 Our kids learn from how we live29:16 Genetic testing: a guide, not a diagnosis32:42 What happened to Sean’s ice bath35:50 Living a little: the 90/10 balance39:26 Zone 2 and the talk test43:55 It’s never too late to build muscle49:16 Our top 353:58 What’s the one thing you’ll do today?Timestamps are approximate.Products & Resources We Use:Quinton — Code: MGD10https://quintonstore.co.za/discount/MGD10?redirect=%2Fcollections%2Fall-productsNAKD Eyewear20% discount code: GOOD20https://nakdeyewear.com/go/GOOD2030-DAY MONEY-BACK GUARANTEEEssentially Young / Recommended Salt for Sean Shooter20% discount code: MGD20https://www.essentiallyyoung.co.za/?ref=MGDHarvest Table10% discount code: MGD10https://harvesttable.co.za/InBody Scan — Code: MGD5https://inbodyhomecare.com/Bare Aminos10% discount: https://www.bareayr.co.za/discount/MoZenii Hydrogen Water10% discount: https://zenii.co.za/discount/MGD%2525Arctic Ape5% discount code: MGD5https://www.arctic-ape.co.za/contactIglu Therapy7.5% discount code: FAF5https://iglutherapy.com/?linkId=lp_63More Good Days:https://linktr.ee/moregooddaysofficialJoin the Community:Subscribe for more conversations around health, longevity, performance, and living better for longer.Newsletter:https://www.moregooddays.co.za/Medical Disclaimer:This podcast is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making changes to your health, supplements, medication, or lifestyle.

After 21 episodes, there’s a lot of health information out there. We didn’t want to add to the overload.So we each picked our top five: the habits we actually do every day, the ones that have genuinely moved the needle for us. No notes, no rehearsal, just a 3, 2, 1 countdown.Dr Michael Mol, Faf du Plessis and Sean Lunn compare their lists: a doctor, a professional athlete and a biohacker. Sleep, hydration, protein, strength training, fasting, sauna, zone 2, the checkup, and why one of us left sleep off his list altogether.You don’t need all fifteen. Choose one.CHAPTERS:0:00 The countdown: our number ones1:12 Why we’re doing this: choose one2:42 Faf’s foundation: morning hydration4:52 Why sleep is number one7:54 Sleep is not a badge of honour10:43 Morning light and the body clock12:06 Why elite athletes nap16:49 Make habits easy: the Sean Shooter18:56 “Fasting isn’t even in my top 10”20:40 Sean’s top 521:38 Faf’s foundations vs the extras24:50 Dr Mol’s top 5 and the checkup27:29 Our kids learn from how we live29:16 Genetic testing: a guide, not a diagnosis32:42 What happened to Sean’s ice bath35:50 Living a little: the 90/10 balance39:26 Zone 2 and the talk test43:55 It’s never too late to build muscle49:16 Our top 353:58 What’s the one thing you’ll do today?Timestamps are approximate.Products & Resources We Use:Quinton — Code: MGD10https://quintonstore.co.za/discount/MGD10?redirect=%2Fcollections%2Fall-productsNAKD Eyewear20% discount code: GOOD20https://nakdeyewear.com/go/GOOD2030-DAY MONEY-BACK GUARANTEEEssentially Young / Recommended Salt for Sean Shooter20% discount code: MGD20https://www.essentiallyyoung.co.za/?ref=MGDHarvest Table10% discount code: MGD10https://harvesttable.co.za/InBody Scan — Code: MGD5https://inbodyhomecare.com/Bare Aminos10% discount: https://www.bareayr.co.za/discount/MoZenii Hydrogen Water10% discount: https://zenii.co.za/discount/MGD%2525Arctic Ape5% discount code: MGD5https://www.arctic-ape.co.za/contactIglu Therapy7.5% discount code: FAF5https://iglutherapy.com/?linkId=lp_63More Good Days:https://linktr.ee/moregooddaysofficialJoin the Community:Subscribe for more conversations around health, longevity, performance, and living better for longer.Newsletter:https://www.moregooddays.co.za/Medical Disclaimer:This podcast is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making changes to your health, supplements, medication, or lifestyle.

Somewhere around 40, a lot of men start having a quiet conversation with themselves. Slower mornings. Less drive. A workout that used to fuel you now flattens you. Somewhere on your phone, a headline says it's your testosterone.It might be. It might also be your weight, your sleep, your stress or your alcohol.Sean Lunn, Faf du Plessis and Dr Michael Mol break the taboo on testosterone. Is andropause real? Who genuinely benefits from TRT, and what does doing it properly look like? Why are teenagers getting hold of it? Sean shares his own experience, the good and the bad.This one is for men, and for the partners who love them.This episode is sponsored by Quinton. It contains paid promotion. All views expressed are our own.CHAPTERS0:00 The quiet conversation men have at 401:02 Does andropause actually exist?2:20 A cliff vs a slope3:22 Why normal isn't normal anymore4:41 The conversation men won't have6:39 How rare andropause really is8:29 The signs to look out for10:17 Ageing vs lifestyle14:26 Five things to fix before TRT15:44 Faf: asking for a friend18:52 Sean's TRT story27:52 When TRT is the right call32:08 Why a normal result is good news38:01 Do testosterone supplements work?42:04 Teenagers on TRT51:20 Does the snip lower testosterone?53:20 The takeawayTimestamps are approximate.Products & Resources We Use:Quinton — Code: MGD10https://quintonstore.co.za/discount/MGD10?redirect=%2Fcollections%2Fall-productsNAKD Eyewear20% discount code: GOOD20https://nakdeyewear.com/go/GOOD2030-DAY MONEY-BACK GUARANTEEEssentially Young / Recommended Salt for Sean Shooter20% discount code: MGD20https://www.essentiallyyoung.co.za/?ref=MGDHarvest Table10% discount code: MGD10https://harvesttable.co.za/InBody Scan — Code: MGD5https://inbodyhomecare.com/Bare Aminos10% discount: https://www.bareayr.co.za/discount/MoZenii Hydrogen Water10% discount: https://zenii.co.za/discount/MGD%2525Arctic Ape5% discount code: MGD5https://www.arctic-ape.co.za/contactIglu Therapy7.5% discount code: FAF5https://iglutherapy.com/?linkId=lp_63More Good Days:https://linktr.ee/moregooddaysofficialJoin the Community:Subscribe for more conversations around health, longevity, performance, and living better for longer.Newsletter:https://www.moregooddays.co.za/Medical Disclaimer:This podcast is for educational purposes only and is not medical advice, diagnosis, or treatment. Testosterone replacement therapy is a prescription medicine and should only be started and monitored by a qualified doctor. Always consult a healthcare professional before making changes to your health, supplements, medication, or lifestyle.

Somewhere right now, someone is paying for a hair strand test to tell them which foods are secretly poisoning them. Meanwhile, the real allergies, the ones that can close an airway, are often under-treated.

Professor Claudia Gray is a paediatrician and allergist, one of only a dozen or so allergists in South Africa. She joins Sean Lunn, Faf du Plessis and Dr Michael Mol to separate the real thing from the noise.

What is the difference between an allergy and an intolerance? Why does cutting foods out sometimes make things worse? What does an allergy test actually tell you? And are you really gluten intolerant?

CHAPTERS

0:00 Hair strand tests and the real thing

1:21 How do you tell an allergy from noise?

2:47 Allergy vs intolerance

4:44 Are allergies really rising?

9:40 Rural kids vs city kids

11:46 The peanut advice that got overturned

16:38 How cutting out foods can cause an allergy

21:58 What an allergy test actually shows

25:07 Kids, pets and allergies

28:00 What your child's cough may be telling you

29:16 The biggest allergy myths

33:49 Histamine explained

40:30 Are you really gluten intolerant?

51:59 The one thing to take home

Timestamps are approximate.

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Medical Disclaimer:
This podcast is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making changes to your health, supplements, medication, or lifestyle. If you suspect a serious allergy, please see a doctor

How does a Springbok survive an international season? The training, the travel, 80 brutal minutes of game time, and then turning up fit and ready again the next week.

Meanwhile someone who plays social touch rugby every second weekend ends up with an injury that takes them out for six weeks.

Rene Naylor has been the Springboks' physiotherapist for close to 17 years, and now consults to Cricket South Africa on high performance. Her job has never been fixing injuries. It has been making sure they do not happen.

Sean Lunn, Faf du Plessis and Dr Michael Mol sit down with her to answer one question: how do you build a body that survives your life?

CHAPTERS

0:00 How do the Springboks do it?

3:44 Keeping players available, week after week

5:18 Load and capacity, explained

6:03 Elite athletes get injured too

7:12 What "listen to your body" actually means

8:56 If you have pain, it is a message

10:18 Faf on the days you do not feel ready

11:10 Feeling great is not the same as being ready

12:57 Why parents are the worst with their kids

16:33 The one number that beats any wearable

22:37 The early warning sign most people ignore

29:44 Weekend warriors and the injuries that follow

31:38 Before the biohacks, there is the work

35:08 The best exercise in the world

36:32 Training your balance while you brush your teeth

37:50 How to survive the dad's race

42:18 Why padel is filling physio rooms

43:37 How training should change through menopause

47:31 What Springbok recovery actually looks like

53:13 The one thing you can do tomorrow

Timestamps are approximate.

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Rachel Kolisi joins Sean Lunn and Dr Michael Mol to talk about the losses rather than the wins. You did the fast. You did the training programme, the proper one, three times a week for twelve weeks. You did the meal plan. You did all of it right, and it didn't work.Most plans seldom fail completely. Most plans seldom succeed completely. Something less dramatic is usually happening, and almost nobody talks about it.What she stopped chasing, why she got rid of the scale, what she has learned about training through the seasons where nothing goes to plan, and the framework for what to do when an intervention is not working for you.CHAPTERS0:00 You did everything right and it didn't work4:31 The one thing to stop chasing12:48 Sugar cravings and what was actually driving them14:14 Why bad sleep undoes good training15:36 Do you own a scale?19:40 Living with depression, openly20:28 We are all guaranteed a storm21:26 The non-negotiable hour26:47 The blockers nobody checks32:31 Put down the pink weights35:41 When intermittent fasting stopped working38:51 Change the lever, not the category39:52 Give it twelve weeks before you quit47:20 Health is not a default setting50:57 The framework for when it is not working54:29 Rachel's one thingTimestamps are approximate.Products & Resources We Use:InBody Scan — Code: MGD5https://inbodyhomecare.com/Bare Aminos10% discount: https://www.bareayr.co.za/discount/MoZenii Hydrogen Water10% discount: https://zenii.co.za/discount/MGD%2525Arctic Ape5% discount code: MGD5https://www.arctic-ape.co.za/contactIglu Therapy7.5% discount code: FAF5https://iglutherapy.com/?linkId=lp_63NAKD Eyewear20% discount code: GOOD20https://nakdeyewear.com/go/GOOD2030-DAY MONEY-BACK GUARANTEEMore Good Days:https://linktr.ee/moregooddaysofficialJoin the Community:Subscribe for more conversations around health, longevity, performance, and living better for longer.Newsletter:https://www.moregooddays.co.za/Medical Disclaimer:This podcast is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making changes to your health, supplements, medication, or lifestyle.

This episode is a paid promotion. More Good Days is sponsored by Bare Aminos. All views expressed are our own.Fasting has been called an ancient human superpower. It has also been called eating less with extra steps. In this episode, Sean Lunn, Faf du Plessis and Dr Michael Mol go back to fasting and ask three questions the internet is not asking.Does the research actually hold up? Is the advice given to men the same for women? And what is fasting doing to your muscle while it is doing something to your fat?This is Fasting 2.0.CHAPTERS0:00 The three questions2:17 Fasting and GLP-1s may work on the same switches6:30 The ancient fast8:45 Autophagy is a dial, not a switch16:08 What the New England Journal of Medicine found22:11 Why are you fasting? Know this first27:45 The muscle question29:19 Faf: why has no doctor ever prescribed this?31:22 The 72 hour fast36:41 The risk curve is not flat41:34 When is fasting a bad idea?42:36 Fasting for women53:53 The three essentials to take homeTimestamps are approximate.Products & Resources We Use:InBody Scan — Code: MGD5https://inbodyhomecare.com/Bare Aminos10% discount: https://www.bareayr.co.za/discount/MoZenii Hydrogen Water10% discount: https://zenii.co.za/discount/MGD%2525Arctic Ape5% discount code: MGD5https://www.arctic-ape.co.za/contactIglu Therapy7.5% discount code: FAF5https://iglutherapy.com/?linkId=lp_63NAKD Eyewear20% discount code: GOOD20https://nakdeyewear.com/go/GOOD2030-DAY MONEY-BACK GUARANTEEMore Good Days:https://linktr.ee/moregooddaysofficialJoin the Community:Subscribe for more conversations around health, longevity, performance, and living better for longer.Newsletter:https://www.moregooddays.co.za/Medical Disclaimer:This podcast is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making changes to your health, supplements, medication, or lifestyle.

Cortisol is not the villain wellness culture made it out to be.Cortisol gets blamed for almost everything online.- Weight gain.- Anxiety.- Poor sleep.- Burnout.- Belly fat.- Stress.But most of the cortisol conversation may be missing the point.In EP 16 of More Good Days, Sean Lunn, Faf du Plessis and Dr Michael Mol unpack the truth about Cortisol and Anxiety.Cortisol is one of the body’s most important hormones. It helps wake you up, supports blood pressure, helps you respond to stress and follows a daily rhythm that matters deeply for sleep, energy and mood.The question may not simply be: “Is my cortisol too high?”The better question may be: “Is my cortisol rhythm out of sync?”In this episode, we cover:0:00 Cortisol is the most blamed hormone in wellness. Almost none of it is true.0:50 Faf: nerves are the entry ticket to the arena4:55 Anxiety is not something you can think yourself out of7:20 Why morning light sets your entire day8:43 Blue light at night is waking your body back up11:05 What cortisol actually is and how it works12:32 Chronic anxiety isn't too much cortisol. It's the wrong rhythm.13:56 Your amygdala vs your prefrontal cortex19:32 Dial 1: morning light within 30 minutes20:05 Why coffee in the first 90 minutes works against you23:58 Dial 2: the physiological sigh, 90 seconds a day30:41 Alcohol, sleep and the vicious cycle32:34 Dial 3: exercise and the double whammy on anxiety36:03 One in six South Africans will struggle with anxiety this year37:19 When to stop self-managing and see a professional38:10 Sean's story: the fire, the SSRIs, and what actually helped42:04 Dial 4: protect your cortisol dip48:01 Is cortisol directly related to how long you live?50:52 Cortisol, stress eating and visceral fat52:08 The one takeaway from each of usWHO estimates that 359 million people had an anxiety disorder in 2021.In South Africa, research has reported roughly 1 in 6 adults experiencing a common mental disorder in a 12-month period, with anxiety disorders the most common broad category in that study.This is not just a wellness conversation.It is a body, brain, sleep, stress and longevity conversation.👍 Like, subscribe and join us for evidence-based conversations on health, longevity and performance.PRODUCTS & RESOURCES WE USE:InBody Scan — Code: MGD5https://inbodyhomecare.com/Bare Aminos10% discount: https://www.bareayr.co.za/discount/MoZenii Hydrogen Water10% discount: https://zenii.co.za/discount/MGD%2525Arctic Ape5% discount code: MGD5https://www.arctic-ape.co.za/contactIglu Therapy7.5% discount code: FAF5https://iglutherapy.com/?linkId=lp_63More Good Days:https://linktr.ee/moregooddaysofficialJoin the Community:Subscribe for more conversations around health, longevity, performance, and living better for longer.Newsletter:https://www.moregooddays.co.za/IMPORTANT:This episode is educational and is not medical advice. If anxiety is affecting your sleep, work, relationships or daily life for weeks or months at a time, please speak to a doctor, psychologist or psychiatrist.Medical Disclaimer:This podcast is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making changes to your health, supplements, medication, or lifestyle.#cortisol #stress #longevity #healthscience #podcast

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Alcohol is woven into South African culture. The braai, the wine farm, the post-match beer. This is the episode we did not want to do, because we are not here to ruin the fun. We are here to give you the information so you can make smarter choices and have more good days.

In this episode (which we didn't want to do) Sean Lunn, Faf du Plessis and Dr Michael Mol get honest about what alcohol could actually be doing to your body, your sleep, your performance and your fat loss. No fear-mongering. No preaching. Just the biology, so you can decide how and when you drink with your eyes wide open.

We get into why the "safe" dose could be far smaller than anyone told you, why one drink the night before could quietly cost an athlete their edge, why you wake up wired at 3am, the truth behind the red wine myth, what beer could be doing to your hormones, and a simple framework for drinking smarter when you do choose to drink.

The goal was never to be the person who ruins the Friday night braai. The goal is to be the person still at the braai at 80.

Chapters
00:00 The episode we didn't want to do
02:00 What the "safe" dose really could be
13:00 What one drink does to your performance
20:00 Why you wake up at 3am
25:00 The red wine myth
33:00 The hidden stuff in beer
35:00 The best night vs the worst night framework
44:00 Why Sean stopped for 18 months
48:00 The future of alcohol in sport

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#moregooddays #alcoholandhealth #drinkingsmarter

Perimenopause can begin years before menopause—but many women don't realize what's happening to their bodies. In this episode, specialist gynecologist Dr. Natalia Novikova breaks down the science of perimenopause, menopause, and hormone replacement therapy (HRT), helping separate evidence-based medicine from decades of fear and misinformation.

We explore how the 2002 Women's Health Initiative study changed public perception of HRT, why many women were left afraid of hormone therapy, and what newer research tells us today about risks, benefits, and individualized treatment. Dr. Novikova explains why perimenopause can start 7–15 years before menopause, the hormonal changes driving symptoms, and why blood tests often fail to provide clear answers.
She also discusses the most common symptoms women experience and how lifestyle factors—including exercise, nutrition, sleep, stress management, and weight management—form the foundation of treatment.

The conversation covers: What perimenopause really is
Early signs and symptoms to watch for
Why hormone levels fluctuate during perimenopause
The truth about HRT risks and breast cancer
Relative risk vs. absolute risk explained
Estrogen, progesterone, and testosterone therapy
Transdermal estrogen and safer treatment approaches
Bioidentical vs. compounded hormones
Why testosterone injections can be problematic
Monitoring and follow-up during hormone therapy
Options for women with a history of breast cancer
How to find the right specialist and personalized treatment plan

If you're struggling with symptoms or looking for evidence-based information about perimenopause and hormone therapy, this episode provides practical guidance and expert insights to help you make informed decisions about your health.

In this episode of More Good Days, the hosts break down one of the biggest questions in modern wellness:
Which biohacks are actually backed by science — and which are just expensive marketing? From hyperbaric oxygen therapy (HBOT) and red light therapy to PEMF mats, grounding, saunas, cold plunges, methylene blue, and the so-called “Royal Flush” stack, this conversation explores where the evidence is strong, where it’s weak, and where the hype has gotten out of control.

The episode covers: How HBOT works and where it’s medically proven
The Israeli longevity study on telomeres and oxygen therapy
Why elite athletes may be underusing HBOT Red light therapy for recovery, inflammation, and skin health
Whether cognitive and brain-health claims actually hold up PEMF mats, grounding, and the problem with vague “military tech” marketing
Why sauna and cold plunges may have the strongest longevity evidence
Free alternatives like breathework, sunlight, exercise, and beach grounding
Why foundations like sleep, nutrition, movement, and stress still matter most

The hosts also share personal protocols, stacking strategies, and hard-earned lessons from years of experimenting with wellness trends — while challenging the idea that every expensive device is worth your money. If you’ve ever wondered whether modern biohacking is science, placebo, or pure hype, this episode is for you.

Stop guessing your health. Your body is already giving you data — the question is whether you know how to read it.

In this episode, we break down how genetics, gut health, bloodwork, pharmacogenomics, and body composition testing can help build a personalized health dashboard — so you can stop relying on generic advice and start making smarter health decisions.

Why did we start More Good Days?

In this episode, we share the real story behind the show—loss, setbacks, injuries, and the turning point that pushed us to take control of our health and lives. From elite sport to personal rock bottom, we’ve both experienced what it feels like to struggle—physically and mentally.
But through simple biohacks, testing, and a commitment to getting just 1% better every day, everything started to change.

A professional cricketer’s journey through injuries, concussion, and recovery
A life reset after loss, burnout, and gaining nearly 120kg
The tools, habits, and mindset shifts that made the biggest difference
Why we believe this matters for South Africans right now

This show is about real, practical ways to improve your health, resilience, and performance—no fluff.

Modern supplement culture is noisy—new powders, new pills, new promises. But most people don’t need complicated stacks. They need foundations.

In this episode, we strip away the hype and focus on what your body actually needs: the core nutrients that support energy, hormones, brain function, recovery, and long-term resilience.

We break down:
* What your cells require to function optimally
* Why modern lifestyles create nutrient gaps
* The difference between essential nutrients and optional add-ons
* How to identify and fix biochemical bottlenecks

Why Foundations Matter
Your body runs on chemistry. From hormones to brain function, everything depends on micronutrients acting as cofactors, regulators, and building blocks. When these are missing, energy drops, recovery slows, sleep suffers, and inflammation rises.

The Foundational Stack
Tier 1 — Cellular Regulation * Vitamin D3 + K2 * Omega-3 (EPA & DHA) * Magnesium (Glycinate) These regulate core systems like immunity, inflammation, sleep, and hormone function.
Tier 2 — Energy & Methylation * Vitamin B12 (Methylcobalamin) * Methylfolate (5-MTHF) Supports DNA repair, neurotransmitters, detox pathways, and cellular energy production.
Tier 3 — Energy & Structural Support * Electrolytes + Creatine * Collagen Peptides * Essential Amino Acids (EAAs) Supports hydration, ATP production, muscle recovery, joint health, and overall performance.

Key Takeaways
* Most people don’t need more supplements—they need the right ones
* Foundations matter more than “biohacks” * 5 high-quality supplements over 50 mediocre ones * Fix the basics first—everything else builds on top

Closing Thought
Supplements aren’t about chasing trends—they’re about removing bottlenecks in human biology. When foundations are strong, energy improves, recovery accelerates, sleep deepens, and resilience increases.

Products we use and trust: https://linktr.ee/moregooddaysofficial
Bare Aminos – Creatine, electrolytes, and essential amino acids for muscle, energy and clean performance. 10% discount https://www.bareayr.co.za/discount/Mo..
Zenii Hydrogen Water – Molecular hydrogen for recovery and inflammation 10% discount https://zenii.co.za/discount/MGD%2525..
Arctic Ape – Ice baths and sauna for cold and heat exposure at home 5% discount code MGD5 https://www.arctic-ape.co.za/contact
Iglu Therapy – premium ice baths for cold water therapy 7.5% discount code FAF5 https://iglutherapy.com/?linkId=lp_63..
Hyperbaric Oxygen Therapy (HBOT) – Healing, detox and cellular repair. Enquiries: [email protected]
Red Light Therapy Devices – Mitochondrial energy and recovery
Enquiries: [email protected]

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Medical disclaimer
This podcast is for information and education only. It is not medical advice, diagnosis, or treatment. The tools, protocols, and insights shared on More Good Days are based on our personal experiences, scientific research, and the perspectives of our guests. Always consult a qualified medical professional before making changes to your nutrition, supplements, training, medication, or health routines — especially if you have any existing conditions. The hosts, guests, and partners of More Good Days accept no responsibility for any injury, loss, or damage arising from the use or misuse of the information shared in this episode.

Peptides 101: Medicine vs Experimental vs Hype

Peptides are one of the most misunderstood topics in modern health.
Some are life-saving medicines used every day.
Some are promising but still being studied.
And some are pure marketing hype moving faster than the science.

In this episode, we break it down clearly and simply—so you can think like a scientist, not a salesman.

What are peptides (simple)?
Think of your body like a communication system: Amino acids = letters Peptides = words
Proteins = sentences
Peptides are signaling molecules that tell your body what to do: Release insulin Reduce appetite Repair tissue Stimulate growth hormone Control inflammation
They are signals—not shortcuts.
Why peptides are powerful Highly targeted Extremely precise Mimic natural biology
But they are also: Fragile Often injectable
Difficult to manufacture safely
A key risk most people ignore: contamination
Poorly made peptides may contain endotoxins that trigger immune and inflammatory responses.

🧠 The 4 tiers of peptides

1. Medicine (Proven) Backed by large human trials, regulated, prescribed
Examples: GLP-1 drugs (semaglutide, tirzepatide), insulin → Reduce appetite, improve insulin signaling, slow digestion → Rapid weight loss may include muscle loss without proper training + protein → Often require long-term use under medical supervision

2. Clinical (Limited Data) Used by specialists, not fully mainstream
Examples: Tesamorelin, CJC-1295, Ipamorelin → Work via growth hormone pathways → Sleep remains the most important natural driver

3. Experimental Limited human data, unknown long-term safety
Examples: BPC-157, TB-500, GHK-Cu, MOTS-c → Studied for repair, inflammation, metabolism

4. Hype Where most people get misled Examples: Melanotan II, Follistatin, AOD-9604
🚩 Red flags: oral peptides, influencer stacks, exaggerated claims
🚫 The biggest mistake Shortcut thinking.

Peptides don’t replace: Training Sleep Nutrition
They amplify biology—they don’t fix it.
Think like a scientist Before using any peptide, ask: Is it medically approved?
Are there large human trials? Is dosing standardized?
Is long-term safety known? Is a qualified doctor involved?
If not—proceed with caution.

Most people focus on the wrong health metrics. BMI, step counts, and the number on the scale dominate the conversation — but research shows that two much more powerful indicators predict how long and how well you’ll live: VO₂ max and grip strength. In this episode, we explore why these metrics matter so much and how simple daily habits can dramatically improve them. From zone 2 walking and high-intensity training to strength training and consistent movement, the hosts explain how building muscle and improving cardiovascular fitness act like body armor for aging. We also discuss why sitting for long periods can increase early-death risk, even if you exercise regularly, and why frequent movement throughout the day may be one of the most underrated health strategies. You’ll learn how zone 2 training improves mitochondrial health and insulin sensitivity, why post-meal walking can help control blood sugar, and how progressive strength training supports bone density, balance, and long-term independence. This episode breaks down the science of movement, longevity, and consistency, and explains why the goal isn’t just living longer — it’s living stronger.

The fastest way to remove toxins from your life Most people do not feel unwell because of one dramatic toxin. They feel drained, inflamed, foggy and hormonally off because of a thousand tiny exposures every single day. In this episode, Sean, Faf and Dr Michael Mol break down the highest-impact toxin exposures inside your home – and the simplest swaps that lower your toxic load immediately. This is not about detox teas. It is about removing the burden in the first place.
The Science Behind It – The Exposome

More Good Days –Episode 6

Fasting may be the oldest metabolic reset tool humanity has ever used.
What began as spiritual discipline is now increasingly supported by modern physiology.
In this episode, Sean, Faf du Plessis and Michael Mol unpack how structured pauses from food can improve insulin control, fat metabolism and cellular resilience – while still protecting muscle, performance and daily productivity.

You’ll learn how to approach fasting in a way that is sustainable, intelligent and safe.
What we cover
• Why the body switches from sugar to fat after periods without food
• How fasting can improve blood pressure, LDL cholesterol and metabolic flexibility
• Why protein and strength training determine whether you lose fat or muscle
• The difference between starvation and strategy
• Why hydration and minerals make or break a fast
• How men and women may need different approaches
• Who should not fast without medical supervision
• How to choose a rhythm you can maintain for life

The big idea Fasting is not magic.
It improves how your body handles fuel. Fat loss, clarity and resilience follow when overall lifestyle, movement and nutrition align.

Protocol options discussed
We outline three practical approaches:
✔ Gentle overnight fasting
✔ Time-restricted eating (16:8)
✔ A twice-weekly 24-hour rhythm If you want the step-by-step guide for the full Ancient Fast structure:

Get the complete protocol here:
[INSERT LINK]

Hydration is the secret weapon
Many symptoms people blame on fasting – headaches, dizziness, fatigue – are often electrolyte related.
Morning mineral support can dramatically improve adherence and energy.
What to do when you eat To protect lean mass:
• prioritise protein
• train with resistance
• walk daily
• place denser carbohydrates near training

Fasting without these often leads to muscle loss rather than metabolic improvement.
Important note for women
Start gently and build tolerance. If fasting worsens sleep, mood or cycle regularity, scale back. Stress adaptation must match life load.

Medical disclaimer
If you are pregnant, underweight, managing chronic disease, on glucose-lowering medication or have a history of eating disorders, seek professional guidance before attempting extended fasts. Discipline should create freedom – not anxiety.

Real-world practicality
This approach can fit normal work and family life.
Use shorter windows on demanding days.
Use longer fasts when schedule allows.
Money saved can be redirected towards higher quality food.
Bottom line Your body was designed for cycles of plenty and pause.
When rhythm returns, clarity often follows. Ancient wisdom. Modern metrics. More Good Days.

Whole Foods: Eating the Way Nature Intended
What actually counts as whole food — and why does it matter so much?
In Episode 5 of More Good Days, we cut through the confusion around nutrition, ultra-processed “health” foods, and willpower-based eating.
With Faf du Plessis and Dr Michael Mol, we explore why whole foods form the foundation of metabolic health, recovery, and longevity — and how building better systems beats relying on discipline alone.

We unpack:
- What whole foods really are (and what ultra-processed foods are doing to your body)
- Why food structure, fibre, and nutrient synergy matter
- How whole foods support gut health, stable energy, fat loss, and recovery
- The science behind inflammation, blood sugar spikes, and metabolic stress
- Why food-first nutrition often works better than synthetic shortcuts

Key Takeaway: Whole foods aren’t about perfection or restriction — they’re about working with human biology, not against it.

DISCLAIMER
This podcast is for information and education only. It is not medical advice, diagnosis, or treatment. The tools, protocols, and insights shared on More Good Days are based on our personal experiences, scientific research, and the perspectives of our guests. Always consult a qualified medical professional before making changes to your nutrition, supplements, training, medication, or health routines — especially if you have any existing conditions. The hosts, guests, and partners of More Good Days accept no responsibility for any injury, loss, or damage arising from the use or misuse of the information shared in this episode.

Sauna – The Heat That Heals
More Good Days | 2025
This episode explores how controlled heat exposure can support physiological resilience, improve cardiovascular health, and refine the body and mind from the inside out.

In this episode, we break down:
- The science linking sauna use to longevity and health outcomes
- Why heat acts like cardiovascular training for your cells
- Sean’s practical and repeatable sauna protocol
- Free ways to access overlapping these benefits if you don’t have access to a sauna

Discount Partner Links (Affiliates)
Arctic Ape – Sauna and Ice Bath for heat and cold exposure at home
5% discount code MGD5 https://www.arctic-ape.co.za/order

Cold Plunge: The Reset You Can Feel
© More Good Days | 2025
Cold exposure is not about punishment or bravado. It is about training the nervous system to stay calm under pressure.
In this episode of More Good Days, we explore how controlled cold exposure can sharpen focus, stabilise mood, reduce inflammation, and rebuild resilience – physically and mentally.
Discount Partner Links (Affiliates)
Ice Bath products we use and trust: Arctic Ape – Ice baths and sauna for cold and heat exposure at home 5% discount code MGD5 https://www.arctic-ape.co.za/order
Iglu Therapy – Premium ice baths for cold water therapy 7.5% discount code FAF5 https://iglutherapy.com/?linkId=lp_636293&sourceId=faf-du-plessis&tenantId=ampteck

Key mechanisms discussed:
• Catecholamine surge – Cold immersion significantly elevates noradrenaline and dopamine, enhancing alertness, motivation, and focus
• Neurohormesis – Short-term stress improves emotional regulation and increases dopamine, serotonin and beta-endorphins.
• Cold-shock proteins – Up-regulation of RBM3 and CIRP supports synaptic protection and brain plasticity.
• Brown fat activation – Cold stimulates brown adipose tissue (BAT), increasing metabolic rate and glucose uptake.
• Insulin sensitivity – Cold immersion significantly elevates noradrenaline and dopamine, driving alertness, motivation and focus.
• Inflammation and recovery – Repeated exposure may reduce inflammatory markers and improve perceived quality of life.
• Immune readiness – Cold exposure may support immune signalling via fat–immune pathways. • Mood and vitality – Regular cold exposure is associated with higher energy and reduced tension. • Sleep quality – Linked to improved deep sleep and sleep satisfaction.
• Adaptation over time – With repeated exposure, the cold-shock gasp reflex diminishes as nervous-system control improves.

Safety Notes
• Never perform breath-holds in cold water
• Enter and exit slowly – never plunge alone
• Avoid cold exposure if pregnant or if you have heart disease or cold urticaria
• Stop immediately if you experience chest pain, dizziness or numbness
People with cardiovascular conditions, Raynaud’s phenomenon, or autonomic disorders should seek medical guidance before cold exposure.

This content is for educational purposes only and does not constitute medical diagnosis or treatment.

Link to References, Sources & Practical Tips: https://docs.google.com/document/d/1_kQsQk86Lok9gAbBWs4l6RHRMPoiadDRkViURVKhs1E/edit?tab=t.0

Partner Links (Affiliates) Products we use and trust:
Bare Aminos – Creatine, electrolytes, and essential amino acids for muscle, energy and clean performance. 10% discount https://www.bareayr.co.za/discount/Mo..
Zenii Hydrogen Water – Molecular hydrogen for recovery and inflammation 10% discount https://zenii.co.za/discount/MGD%2525..
Arctic Ape – Ice baths and sauna for cold and heat exposure at home 5% discount code MGD5 https://www.arctic-ape.co.za/order
Iglu Therapy – premium ice baths for cold water therapy 7.5% discount code FAF5 https://iglutherapy.com/?linkId=lp_63..
Hyperbaric Oxygen Therapy (HBOT) – Healing, detox and cellular repair.
Enquiries: [email protected]
Red Light Therapy Devices – Mitochondrial energy and recovery
Enquiries: [email protected]
Join the Community Like and subscribe to our channel.
Sign up to our newsletter: www.moregooddays.co.za
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We would love to hear from you.
What cold exposure protocol works best for you?

Sleep isn’t just rest. It’s your body’s nightly reset. During deep sleep, your brain clears toxins, your cells repair DNA, and your hormones recalibrate. But modern life — screens, caffeine, blue light, late-night work, and constant stress — has broken this rhythm. You can’t “out-hustle” bad sleep. You have to rebuild it.

What You’ll Learn in This Episode:
- How sleep cycles (light, deep, and REM) work together to restore your body and mind
- Why deep sleep is essential for recovery, muscle growth, immunity, and longevity
- How REM sleep supports memory, creativity, and emotional balance
- What disrupts quality sleep — including low magnesium, blue light, alcohol, sugar, EMFs, and Wi-Fi
- Why cooling your body helps signal your brain that it’s time to sleep

The Morning Connection:
Better sleep starts in the morning.
Getting natural sunlight within 60 minutes of waking sets your body’s melatonin clock 14–16 hours later, helping you feel naturally sleepy at night.
Add hydration, light movement, and gratitude to align body and mind daily.

The Benefits You’ll Feel:
- Clearer focus and better mood
- Improved appetite and glucose control
- Deeper sleep and vivid dreams
- Stronger immunity and better workouts
- Healthier skin and slower aging markers
- Sleep isn’t a luxury — it’s your most powerful longevity tool.

Hydration is the base of all biohacking — but most people misunderstand it. It’s not just “drinking more water.” Your body runs on mineral-supported water, because electrolytes like sodium control how cells absorb and use it. Without minerals, you stay dehydrated at a cellular level. In this episode we unpack why hydration affects mood, focus, energy, sleep, and performance, plus Sean’s simple morning hydration protocol.