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]
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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.