Have you ever written to us and been waiting expectantly for your question to make the cut? Well, it's time we finally answered you.

This week, Greg and Charlie are back behind the mic for something a little different; a special Q&A episode. Over the course of 8 episodes, we've gathered a number of fascinating listener questions that don't always fit neatly into the subjects we cover. So today, we give four questions the spotlight they deserve, drawing on Greg's depth of knowledge and experience in the world of science.

We cover three big themes: nutrition, caffeine, and sleep. From the basics of fat loss to the science of jet lag, Greg – or Dr. P, as we like to call him – breaks down the science, while Charlie brings the questions you actually want answered, including:

• Low fat or low carb: which is best for weight loss? (3:53)
• Can you lower cholesterol through diet alone, without taking statins? (13:26)
• How does caffeine work, and does it affect everyone's sleep in the same way? (19:07)
• What's the best way to prepare for and recover from jet lag? (And is May a good time to see the cherry blossoms in Japan?) (33:32)

Whether you're fine-tuning your diet, navigating your relationship with coffee, or counting down to a long-haul flight, there's something in this episode for you. And if you stick around, you might just hear from our producer Lise, who may or may not be drinking an alarming amount of French press coffee every morning.

We hope you enjoy this alternative format; and let this be your reminder to send in your questions to themethod@thriva.co. Greg's brain is officially on tap.

Links:

• Susanna Holt’s Satiety Index
• Timeshifter App
• Greg Potter - Website
• Greg Potter - Instagram
• Thriva - Website
  
  

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 https://thriva.co/.

We all know that eating well matters; but what does that actually mean for you, specifically? Low-fat, low-carb, mediterranean, keto, intermittent fasting… What if the reason no single diet works for everyone is because no single diet should?

In this episode, Greg and Charlie sit down with Dr. Lucia Aronica, an epigenetics and nutrigenomics scientist at Stanford University School of Medicine, who has contributed to the DIETFITS study, one of the best-known trials in the field of personalised nutrition.

Lucia will break down what factors shape personalisation, and what the research really shows. We discuss the findings of the DIETFITS study, explain how individual responses vary, and break down what variables really matter for a healthy diet. We then zoom out to ask the bigger question: is there actually compelling evidence that a personalised nutrition plan beats a well-designed, healthy, generic one?

From there, we move into our practice segment, where Lucia shares what this all means day-to-day. We cover:

• The healthy eating principles that apply to all of us, whatever our goals (21:41)
• Why testing insulin is crucial (25:06)
• Why pleasure is the key to adopt long-lasting healthy eating habits (29:21)

Finally, in the experience section, we pick up on your questions. From the future of DNA-based nutrition to the truth about keto and your microbiome, meal timing, insulin spikes, and whether that daily tablespoon of olive oil is as good as people say, Lucia gives her take on some of the most common (and most debated) questions in nutrition today.

Personalised nutrition is a genuinely exciting scientific territory, but at times, it can be overhyped. This episode helps you figure out what the evidence actually supports, and what practical steps you can take right now.

To explore further:

• Lucia Aronica - Website
• Lucia Aronica - Stanford Profile
• Lucia’s Clinical Epinutrition Course
• The Standford DIETFITS Study
• Greg Potter - Website
• Greg Potter - Instagram
• Thriva - Website
  
  

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

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 https://thriva.co/.

We all know what stress is like. The adrenaline on a deadline. Sweaty palms, a racing heart, or a tingling in your fingertips. Sometimes it also feels like a hovering feeling that keeps you stuck at your desk, unable to focus.

So where does stress come from, why does it feel like this, and most importantly, how can we learn to handle it?

In this episode, Greg and Charlie sit down with Professor David Spiegel, psychiatrist at Stanford University and a leading expert on the connection between mind and body, to unpack the science of stress and explore what we can do to manage without medication.

We start by breaking down what stress actually is. David explains the biology behind the “fight or flight” response, how stress can snowball, and why our bodies react to psychological pressures as if they were physical threats. We also explain what hypnosis actually is: a state of focused attention that can help us regulate our response to stress.

From there, we move into our practice segment and David shares simple techniques listeners can try straight away:

• Self-hypnosis tools you can use at home (19:22)
• Breathing exercises like cyclic sighing (22:34)
• How to set up your environment to enhance relaxation (26:40)

Finally, in the experience section, we hear from listeners navigating stress in their own lives. From questions about supplements and sleep to managing stress in neurodivergence, or getting better at recognising the signs, David offers his guidance on how to take the next step.

While stress is a deeply human thing, we don’t have to suffer from it! With the right tools, we can learn to work with our bodies rather than against them and build resilience to life’s challenges. Listen to this episode to find out how.

To explore further:

• Reveri App
• David Spiegel - Research
• Greg Potter - Website
• Greg Potter - Instagram
• Thriva - Website
  
  

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

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 https://thriva.co/.