Move Well, Live Well, Perform Well

Simon Gilchrist
  • 5.0 (1)
  • 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. APR 30

    HRV Explained: The Metric You Are Reading Wrong

    HRV has become one of the most talked-about metrics in health and performance, but it’s also one of the most misunderstood. In this episode, we sit down with Dr Marco Altini, data scientist, endurance coach, and founder of HRV4Training, to explore what heart rate variability actually reflects in the body, and how it should (and shouldn’t) be used. With a background spanning data science, physiology, and wearable technology, Marco brings a unique perspective on how physiological data can inform stress, recovery, and long-term adaptation. His work has influenced elite athletes, coaches, and increasingly, how HRV is applied in general health and longevity. We break down the foundations of HRV, how it relates to the autonomic nervous system, and whether it should be viewed as a marker of recovery, resilience, or overall system health. A key focus of the conversation is interpretation. Marco explains why “higher HRV is always better” is a flawed concept, the importance of understanding your individual baseline, and why daily fluctuations often matter far less than long-term trends. We also explore the role of wearable technology — from ECG to PPG devices — and whether consumer tools are now accurate enough to guide decision-making. As an advisor to Oura, Marco shares insight into how these technologies are evolving, and the risks of oversimplifying complex physiology into single scores. Finally, we discuss the practical side: what actually impacts HRV, how lifestyle factors like sleep, stress, and alcohol influence your data, and how to use HRV in a way that genuinely supports healthspan and performance. 🎙️ In This Episode, We Cover What HRV actually measures in the bodyHRV and the autonomic nervous systemHRV as a marker of health, resilience, and longevityWhy “higher HRV is better” is misleadingThe importance of baseline, normal range, and trendsDaily vs long-term HRV: what really mattersCommon mistakes when interpreting HRV dataWhich metrics are actually useful (and which aren’t)Wearables explained: ECG vs PPG vs camera-basedAre consumer devices accurate enough?Morning vs overnight HRV trackingHow sleep, stress, and alcohol impact HRVCan you meaningfully improve your HRV?The risks of over-relying on wearable dataPractical ways to use HRV for health and performance 🎯 Who This Episode Is For • Anyone using or considering wearable health technology • People interested in recovery, stress, and longevity • Athletes and coaches using HRV for performance • Individuals looking to better understand their physiology • Clinicians and practitioners interested in data-driven health 🎙️ Powered by Mayfair Health At Mayfair Health, we specialise in recovery, performance, and proactive wellness. If you’re navigating ongoing symptoms, optimising your health, or looking to better understand your body, 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

  2. APR 15

    Why Everything Starts at the Foot with Expert Podiatrist, Justin Coulter

    Foot health is often overlooked, yet it underpins how we move, perform, and stay pain-free. In this episode, we sit down with Justin Coulter, specialist podiatrist and founder of First Podiatry, to explore how the feet influence the entire body, from the ankles and knees through to the hips and spine. Drawing on his experience across private practice and complex orthopaedic cases, Justin shares a clear and practical perspective on how many common musculoskeletal issues can stem from poor foot mechanics and inefficient movement patterns. We break down the fundamentals of foot function, the role of gait and biomechanics in long-term health, and the early signs that something isn’t working as it should. A key focus of the conversation is the ongoing debate around orthotics versus natural foot function. Justin explains when orthotics are genuinely needed, what they are doing biomechanically, and whether there is a risk of over-reliance over time. We also explore foot development in children, when intervention is appropriate versus when natural development should be allowed, and how modern lifestyles and footwear may be contributing to weaker, less resilient feet. Finally, Justin shares practical, actionable strategies to improve foot strength, movement quality, and long-term lower limb health. 🎙️ In This Episode, We Cover • Why foot health is critical for movement and performance • How foot mechanics influence the knees, hips, and spine • Early signs of poor foot function • The role of gait analysis and movement assessment • Orthotics vs barefoot: when support is needed • What orthotics actually do (and don’t do) • Custom vs off-the-shelf orthotics • Foot development in children: when to intervene • How modern footwear and lifestyle affect foot strength • Simple ways to improve foot strength and resilience • Common misconceptions around foot health 🎯 Who This Episode Is For • Anyone dealing with foot, knee, hip, or back pain • Runners and athletes looking to improve movement and performance • Parents concerned about their child’s foot development • People unsure whether they need orthotics • Clinicians and coaches interested in biomechanics and gait 🎙️ Powered by Mayfair Health At Mayfair Health, we specialise in recovery, performance, and proactive wellness. Whether you’re managing 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 20m

  3. APR 1

    How To Train For Longevity with Celebrity Trainer Matt Roberts

    Longevity isn’t just about living longer, it’s about staying strong, capable and resilient for as long as possible. In this episode, we sit down with Matt Roberts, one of the UK’s most recognised personal trainers and founder of Matt Roberts Personal Training, to explore what truly drives long-term health, performance and physical resilience. With over two decades of experience working with royalty, CEOs and high-performing individuals, Matt shares the principles that actually move the needle when it comes to training for healthspan, not just aesthetics. We discuss the foundations of effective training, why muscle mass becomes increasingly important as we age, and how to think about the balance between strength training and cardiovascular fitness for long-term health. A key focus of the conversation is bone health and ageing, an area often overlooked until it becomes a problem. Matt explains why building and maintaining bone density should be a priority much earlier in life, and what types of training are most effective. We also explore how Matt’s own approach to training has evolved over time, and what his personal routine looks like today after years in the industry. Looking ahead, we dive into the future of health and performance through Matt’s latest venture, Evolution Clubs, and discuss the growing influence of wearables, supplements and recovery tools such as saunas and cold exposure. Importantly, we unpack what’s truly evidence-based, and what may be more hype than substance. This episode is a practical, no-nonsense guide to building a body that performs well not just now, but for decades to come. 🎙️ In This Episode, We Cover • What training for longevity actually means in practice • The difference between healthspan and lifespan • Strength vs cardio: what matters most long term • Why muscle mass is critical for metabolic health and ageing • The importance of bone health: and when to start prioritising it • What types of training improve bone density • How Matt Roberts personally trains today • The concept behind Evolution Clubs and the future of fitness • Wearables, supplements and modern health optimisation • Saunas, cold exposure and recovery: science vs hype • The role of emerging trends like peptides and biohacking • The minimum effective dose of training for busy professionals 🎯 Who This Episode Is For • Anyone looking to improve long-term health, strength and resilience • Busy professionals trying to balance health with a demanding schedule • People in their 30s, 40s and beyond thinking about longevity • Those confused by conflicting advice around training, recovery and supplements • Anyone interested in building a sustainable, high-performing body for life 🎙️ 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 11m

  4. MAR 18

    Growing Pains or Something More Serious? | Paediatric Orthopaedic Surgeon, Dr Claudia Maizen

    Children’s bones, joints and muscles behave very differently from adults, yet many injuries and pains are still misunderstood or dismissed as “just growing pains.” In this episode, we’re joined by Dr Claudia Maizen, Paediatric Orthopaedic Surgeon working at Barts Health and OS Clinic in London, to explore the unique challenges of diagnosing and managing musculoskeletal problems in children and growing athletes. We discuss why children cannot simply be treated like smaller versions of adults, how to recognise early warning signs of serious conditions, and what parents, coaches and clinicians should know about supporting healthy growth and movement during childhood and adolescence. Dr Maizen explains the “don’t miss” diagnoses that can present with symptoms such as limping, hip or knee pain, or refusal to weight-bear, including Perthes disease, slipped capital femoral epiphysis (SCFE) and growth plate injuries — and why early recognition is crucial for the best outcomes. A major focus of the conversation is developmental dysplasia of the hip (DDH), Dr Maizen’s specialist area. We discuss how DDH is detected, why early screening matters, and how treatment approaches differ depending on a child’s age. We also explore some of the most common issues seen in growing children today, from hypermobility and deconditioning to sports injuries and bone stress injuries in young athletes. Dr Maizen shares insights into how modern training patterns, growth spurts and early sport specialisation may be influencing injury risk. Finally, we discuss practical advice for parents navigating childhood injuries: when pain is likely harmless, when to seek medical advice, and how to help children develop strength, movement confidence and long-term musculoskeletal resilience. 🎙️ In This Episode, We Cover • Why children’s bones and joints behave differently from adults • The key warning signs behind a child’s limp or refusal to weight-bear • “Don’t miss” diagnoses including Perthes disease and SCFE • Growth plate injuries and how they can mimic simple sprains • Developmental dysplasia of the hip (DDH) and the importance of early detection • The difference between growing pains and more serious pathology • Hypermobility in children — when it’s normal and when it becomes problematic • Modern movement challenges facing children today • Bone stress injuries and pars fractures in young athletes • How growth spurts influence injury risk • Supporting children with neuromuscular conditions including cerebral palsy • Practical advice for parents when a child develops pain or a limp 👨‍👩‍👧 Who This Episode Is For • Parents concerned about pain, injuries or limping in their child • Coaches and teachers working with young athletes • Clinicians treating paediatric or adolescent musculoskeletal injuries • Anyone interested in healthy growth, movement and resilience in children • Families navigating diagnoses such as DDH, hypermobility or growth-related injuries 🎙️ 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

  5. MAR 4

    ACL, Meniscus and Degenerative Injuries Explained by Knee Surgeon, Kash Akhtar

    Knee injuries create more fear and confusion than almost any other joint. In this episode, we’re joined by Mr Kash Akhtar, Consultant Orthopaedic Knee Surgeon at Cleveland Clinic London, to break down what actually matters when it comes to ACL tears, meniscus injuries, rehab, surgery decisions and the biggest myths surrounding knee health. We unpack why knees are so anxiety-provoking, what truly keeps them healthy long-term, and how to think clearly when faced with an MRI report that sounds worse than it feels. We dive into: • What the ACL actually does and whether every rupture needs surgery • The difference between ACL and MCL injuries • When meniscus tears are genuinely the cause of pain (and when they’re not) • Whether we’ve historically been too quick to operate • How to decide between conservative rehab and surgery • Why squats aren’t the enemy,  and why avoiding loading may be worse • Whether running damages cartilage or can actually protect your knees • Skiing-related ACL injuries and what increases your risk • Returning safely to skiing after ACL reconstruction • Knee braces - helpful tool or false security? Mr Akhtar also shares practical, grounded advice for anyone currently dealing with knee pain, including the three things to focus on immediately and the most common mistake that delays recovery. This conversation bridges elite orthopaedics and real-world injuries. Whether you’re an athlete, skier, runner, or someone worried your knee “will never be the same,” this episode will help you understand what’s evidence-based, what’s overhyped, and how to make better decisions about your knee health. 🎯 Who This Episode Is For • Anyone dealing with knee pain and unsure whether they need surgery • Athletes recovering from ACL or meniscus injuries • Skiers preparing for the season or returning after injury • Runners worried about cartilage damage or arthritis • People confused by MRI findings and conflicting advice • Clinicians, coaches and rehab professionals navigating surgical vs conservative pathways 🎙️ 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 🖥️ Guest Details: Mr Kash Akhtar 🔗 Website: https://kashakhtar.com 📱Instagram: @kashakhtar

    1h 15m

  6. FEB 18

    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

  7. 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

  8. 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
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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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