More Good Days

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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More Good Days:
https://linktr.ee/moregooddaysofficial

Join 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.

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.