Move Well, Live Well, Perform Well

Simon Gilchrist
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  • MEDICINE

Welcome to Move Well, Live Well, Perform Well, the podcast that explores how to optimise your movement, train effectively, recover from injuries and live stronger. Hosted by Simon Gilchrist, sports physiotherapist and founder of Mayfair Health and WellQ. Simon sits down with experts each week to share insights on movement, performance and real health challenges. From knee pain to back injuries to burnouts and recovery, they share practical advice and tips for optimising your health along the way. The podcast is powered by Mayfair Health, helping you to move better, live longer and perform at your best.

  1. 3D AGO

    Common Mistakes with Hydration and Electrolytes - FLOWBIO Founder, Stefan van der Fluit

    What actually separates elite cyclists from everyone else? In this episode, we’re joined by Stefan van der Fluit — professional cyclist and founder of FLOWBIO, to break down what high-level endurance performance really looks like behind the scenes. From managing huge training volumes and FTP expectations, to balancing recovery while building a startup, Stefan shares a rare, honest look into life as a pro cyclist operating at the sharp end of performance sport. We dive into how elite athletes structure their training across the season, the workouts that matter most, and why recovery, not just effort, is often the real limiter to progress. Stefan explains the biggest mistakes recreational cyclists make with fatigue, sleep, and hydration, and how to decide when to push, when to ride easy, and when to rest. A major focus of the conversation is hydration and electrolytes, why drinking water isn’t the same as hydrating properly, how small hydration errors can quietly crush performance, and why most athletes are still guessing their sodium and fluid needs. Stefan also unpacks the thinking behind FLOWBIO, the sweat-sensing technology he’s building to bring lab-level hydration analysis into real-world training and racing, and why personalised hydration is becoming a major performance edge for elite teams. Whether you’re a cyclist, endurance athlete, or someone trying to balance hard training with a demanding job, this episode is packed with practical insights you can apply immediately, without burning out. ⏱️ In This Episode, We Cover: What pro cycling really looks like day-to-dayTraining volume, intensity, and how to think about FTPBalancing high-level training with startup lifeRecovery strategies that actually work (and what’s overhyped)The biggest recovery mistakes recreational cyclists makeHow hydration and electrolytes affect power, endurance, and recoveryWhy most athletes are under-hydrated without realising itHow Flowbio is changing the way athletes personalise hydrationThe future of hydration tech and performance data integration🚴 Who This Episode Is For: Cyclists looking to train smarter and recover betterEndurance athletes juggling training with work or businessCoaches and practitioners interested in performance optimisationAnyone curious about hydration, recovery, and elite-level habits🎙️ Powered by Mayfair Health At Mayfair Health, we specialise in recovery, performance and proactive wellness. If you’re navigating ongoing symptoms, rehabilitating from injury, or looking to optimise your long-term health, our multidisciplinary team is here to help. 🔗 Website: https://www.mayfairhealth.co.uk 📩 Contact: info@mayfairhealth.co.uk 📞 Phone: 020 3985 1500 📱Instagram: @mayfairhealth

    1h 12m

  2. FEB 4

    Bone Health, RED-S and Sleep with Wales FA Doctor, Dr Jon Houghton

    Why do stress fractures keep happening, even in elite athletes? And what actually separates a great rehab process from one that fails? In this episode, we’re joined by Dr Jon Houghton, Sports Medicine Consultant at the Fortius Clinic and Chief Medical Officer for the Football Association of Wales and Surrey Cricket Club, for an exclusive deep dive into bone stress injuries, rehab and recovery across elite sport and everyday athletes. With experience spanning elite football, international cricket, endurance sport and military performance, Jon shares rare insight into why bones fail, how stress fractures develop, and what truly drives successful rehabilitation, beyond rest and guesswork. We explore how training load, biomechanics, RED-S, hormones, sleep and recovery behaviours interact to either build resilience or create injury risk, and why many athletes return too soon, or never fully recover. In this episode, we cover: • Why stress fractures happen, and why some athletes tolerate load while others break • The hidden role of RED-S and low energy availability in bone failure • Pars injuries in cricketers and lower-limb stress fractures in runners & footballers • How biomechanics and loading shape bone strength and injury risk • What elite athletes do differently during rehab, and why it works • Tools like MBST, LIPUS and when medication can support bone healing • How to structure a safe, confident return-to-play pathway • Practical strategies to reduce injury risk and recover smarter Who this episode is for: • Athletes dealing with recurring stress fractures or bone injuries • Runners, footballers, cricketers and endurance athletes • Clinicians, coaches and rehab professionals • Anyone currently rehabbing an injury and worried about long-term recovery 🎙️ Powered by Mayfair Health At Mayfair Health, we specialise in recovery, performance and proactive wellness. If you’re navigating ongoing symptoms, rehabilitating from injury, or looking to optimise your long-term health, our multidisciplinary team is here to help. 🔗 Website: https://www.mayfairhealth.co.uk 📩 Contact: info@mayfairhealth.co.uk 📞 Phone: 020 3985 1500 📱Instagram: @mayfairhealth

    1h 15m

  3. JAN 28

    Nutrition Tips for Faster Healing from Sports & Eating Disorder Dietitian, Nicola Marsh

    In this episode, Simon is joined by Nicola Marsh, registered dietitian and Head of Nutrition at Matt Roberts, to unpack the critical and often overlooked role nutrition plays in injury recovery, bone health and metabolic health. Nicola works at the intersection of elite performance and long-term wellbeing, supporting athletes and high-performing individuals through injury, rehabilitation and sustainable health optimisation. In this conversation, she cuts through common nutrition myths and explains how fuelling, protein intake, hydration and supplements can either accelerate recovery, or quietly hold it back. Together, they explore why injured people often under-fuel, why eating less while moving less can delay healing, and how poor nutrition increases the risk of muscle loss, bone stress injuries and re-injury. The episode also tackles timely topics including RED-S, intermittent fasting during rehab, weight loss while injured, and the impact of GLP-1 medications on recovery. 🎓 What You’ll Learn In this episode, you’ll learn: How nutrition compares to rehab and loading during recoveryWhether injured people actually need more caloriesHow protein supports muscle and tissue repair during rehabWhich supplements are worth considering — and which aren’tHow under-fuelling affects bone healing and injury riskWhy RED-S isn’t just an elite athlete issueHow hydration and electrolytes influence recoveryWhen fasting and weight loss may do more harm than goodHow GLP-1 medications impact muscle and bone healthPractical nutrition priorities you can apply immediately👥 Who This Episode Is For This episode is for: Anyone currently recovering from an injury or surgeryAthletes dealing with stress fractures or recurrent injuriesPeople worried about weight gain while injuredThose interested in bone health and metabolic healthAnyone confused by nutrition advice during rehabClinicians, coaches and health-conscious individuals🎙️ Powered by Mayfair Health At Mayfair Health, we specialise in recovery, performance and proactive wellness. If you’re navigating ongoing symptoms, rehabilitating from injury, or looking to optimise your long-term health, our multidisciplinary team is here to help. 🔗 Website: https://www.mayfairhealth.co.uk 📩 Contact: info@mayfairhealth.co.uk 📞 Phone: 020 3985 1500 📱Instagram: @mayfairhealth

    1h 4m

  4. JAN 21

    Why Athletes Get Bone Stress Injuries with Dr Nick Birch

    In this episode of the Move Well Live Well Perform Well Podcast, Simon sits down with Dr Nick Birch, Consultant Orthopaedic Surgeon and one of the UK’s leading experts in spinal health, osteoporosis and early bone weakness. Dr Birch works at the intersection of bone biology, biomechanics, loading and lifestyle, treating both elite athletes and everyday patients. He explains why bone health often declines silently, why even highly trained athletes can develop stress fractures or weak bones, and how early detection can completely change outcomes. The conversation explores how training load, impact, energy availability, hormones and ageing interact to shape bone strength, and why modern sport is seeing a rise in bone stress injuries. Nick also shares his experience using Echolight REMS, a radiation-free bone imaging technology that offers earlier and more detailed insight than traditional DEXA scans. 👥 Who This Episode Is For This episode is for: Athletes dealing with stress fractures or recurrent bone injuriesRunners, dancers, cyclists and weight-category athletesAnyone concerned about bone density, osteoporosis or fracture riskWomen in perimenopause or menopauseClinicians, coaches and health-conscious individuals wanting to understand bone health betterAnyone who wants to build stronger bones for life — not just avoid injury🎓 What You’ll Learn In this episode, you’ll learn: What “strong bone” really means — beyond bone density scoresWhy bones weaken without symptoms until injury occursHow loading and impact actually stimulate bone to grow strongerWhy some sports build bone resilience while others don’tThe role of RED-S and low energy availability in bone stress injuriesWho should consider earlier bone screeningHow Echolight REMS differs from DEXA and why it’s changing bone imagingPractical, evidence-based ways to start improving bone health today 🎙️ Powered by Mayfair Health At Mayfair Health, we specialise in recovery, performance and proactive wellness. If you’re navigating ongoing symptoms, rehabilitating from injury, or looking to optimise your long-term health, our multidisciplinary team is here to help. 🔗 Website: https://www.mayfairhealth.co.uk/ 📩 Contact: info@mayfairhealth.co.uk 📞 Phone: 020 3985 1500 📱Instagram: @mayfairhealth

    1h 4m

  5. JAN 14

    What Your Blood Tests Won't Tell You with Pete Williams

    In this episode, Simon sits down with Pete Williams, leading functional medicine practitioner, clinical educator, and founder of Functional Medicine Associates in London, to unpack what functional medicine really is and why so many people turn to it when conventional healthcare falls short. With over 20 years of experience, Pete explains functional medicine in plain English, breaking down how a systems-based approach looks beyond isolated symptoms to understand the root causes of long-standing health issues. Together, they explore how gut health, hormones, immune function, metabolic health, stress physiology and lifestyle factors interact, and why addressing these connections often leads to more meaningful, lasting results. 👥 Who This Episode Is For Anyone dealing with chronic or unexplained symptomsPeople who feel they’ve been passed between specialists without clear answersThose struggling with fatigue, gut issues, hormonal imbalance, immune problems or long COVIDHealth-conscious individuals wanting a deeper understanding of how the body’s systems work togetherClinicians, coaches or practitioners curious about a systems-based approach to health 🎓 What You’ll Learn What functional medicine actually is (and how it differs from traditional care)Why treating symptoms alone often fails to resolve chronic health issuesHow functional medicine connects seemingly unrelated symptoms into one clear pictureThe role of advanced testing vs consistent lifestyle interventionsWho benefits most from a functional medicine approachCommon misconceptions around functional medicine and “alternative” carePractical functional medicine principles you can apply immediatelySigns it may be time for a deeper, systems-based assessment 🎙️ Powered by Mayfair Health At Mayfair Health, we specialise in recovery, performance and proactive wellness. If you’re navigating ongoing symptoms, rehabilitating from injury, or looking to optimise your long-term health, our multidisciplinary team is here to help. 🔗 Website: https://www.mayfairhealth.co.uk/ 📩 Contact: info@mayfairhealth.co.uk 📞 Phone: 020 3985 1500 📱Instagram: @mayfairhealth

    1h 5m

  6. JAN 7

    ADHD, Hypermobility & Anxiety: The Hidden Connections with Dr James Kustow

    In this episode, we sit down with Dr James Kustow, one of the UK's leading experts in adult ADHD and complex neuropsychiatry, to explore the fascinating connections between ADHD, hypermobility, anxiety and nervous system regulation. Dr Kustow, a Consultant Psychiatrist and former Medical Director of ADHD UK, shares his whole-system approach to understanding how brain regulation, autonomic stability, joint mechanics and sensory processing influence mental health. We discuss why ADHD diagnoses have surged in recent years, the striking link between hypermobility and neurodivergence, and how an unstable mechanical system can rev up the central nervous system. We also explore Dr Kustow's new book, How to Thrive with Adult ADHD, which reframes ADHD as a different neurotype rather than a deficit, with practical strategies for clarity, structure and improved function. What We Cover: Why ADHD is better understood as a regulation disorder, and how different types show up in adult lifeHow ADHD relates to autism, dyspraxia and sensory processing differencesThe Hypermobility–ADHD–Anxiety Connection: Why hypermobile individuals experience higher rates of ADHD, anxiety and dysautonomia, and how joint instability amplifies dysregulationDr Kustow's 7-Pillar Plan – Practical framework from his book for thriving with ADHDHow medication, therapy, movement, sleep and environmental design work togetherPractical Strategies to calm an overactive nervous system and manage sensory overload Whether you're neurodivergent, hypermobile, or curious about the body-brain connection, this conversation offers clear, actionable insights. This podcast is proudly powered by Mayfair Health, your trusted partner in recovery, performance and proactive wellness. If you’re dealing with pain, rehabilitating from an injury or looking to optimise your health, their team of specialist clinicians is here to help.  Contact Us:  Website: https://mayfairhealth.co.uk/ Email: info@mayfairhealth.co.uk

    1h 13m

  7. 11/21/2025

    Sleep Like an Athlete: Insights from Elite Sleep Coach Nick Littlehales

    In this episode, Simon sits down with world-renowned elite sports sleep coach Nick Littlehales. Nick is a world-leading elite sports sleep coach who pioneered the “fourth pillar” of performance. His methods have supported some of the biggest success stories in sport - from from Manchester City’s Premier League rise to Team Sky’s Tour de France victories. Simon and Nick unpack what good-quality sleep really means and whether quality matters more than quantity. They dive into the science of deep sleep, how the body repairs and recovers, and why what you do during the day matters for good sleep. Nick also shares: The power of natural light and sunrise exposureHow to align with your natural sleep - wake patternsPractical ways to restore energy throughout the dayThe sleep strategies elite athletes use to stay at the top of their gameHis take on modern wearables - and whether they actually helpThis podcast is proudly powered by Mayfair Health, your trusted partner in recovery, performance and proactive wellness. If you’re dealing with pain, rehabilitating from an injury or looking to optimise your health, their team of specialist clinicians is here to help.  Contact Us:  Website: https://mayfairhealth.co.uk/ Email: info@mayfairhealth.co.uk

    1h 7m

  8. 11/03/2025

    Live Longer, Feel Better: The Longevity Blueprint with Dr. Ash Kapoor

    In this episode, Simon sits down with Dr. Ash Kapoor - a longevity and human optimisation physician with over 30 years’ experience helping people feel healthier and live better from the inside out. Dr. Ash focuses on balancing hormones, fixing gut health, and boosting longevity through an integrative approach Expect to learn: - What inflammation really is and how it affects your overall health - How cortisol affects our stress and energy - The surprising benefits of fasting for longevity and resilience - The critical role of mitochondria for energy and longevity - The benefits of sauna for stress relief and reducing inflammation - Key supplements that support energy, hormones, and gut health - Why looking after your gut health matters - The importance of socialisation for long-term health and happiness Disclaimer: The information shared in this podcast is for educational and informational purposes only. Always consult your doctor or a qualified healthcare professional before making any lifestyle, dietary, or supplement changes. This podcast is proudly powered by Mayfair Health, your trusted partner in recovery, performance and proactive wellness. If you’re dealing with pain, rehabilitating from an injury or looking to optimise your health, their team of specialist clinicians is here to help.  Contact Us:  Website: https://mayfairhealth.co.uk/  Email: info@mayfairhealth.co.uk

    53 min
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About

Welcome to Move Well, Live Well, Perform Well, the podcast that explores how to optimise your movement, train effectively, recover from injuries and live stronger. Hosted by Simon Gilchrist, sports physiotherapist and founder of Mayfair Health and WellQ. Simon sits down with experts each week to share insights on movement, performance and real health challenges. From knee pain to back injuries to burnouts and recovery, they share practical advice and tips for optimising your health along the way. The podcast is powered by Mayfair Health, helping you to move better, live longer and perform at your best.

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