More Good Days

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