Move Well, Live Well, Perform Well
Move Well, Live Well, Perform Well is a podcast focused on improving movement, training effectively, recovering from injuries, and living a stronger, healthier life. Hosted by sports physiotherapist Simon Gilchrist, founder of Mayfair Health and WellQ, each episode features conversations with experts on movement, performance, and real health challenges. Topics range from knee pain and back injuries to burnout and recovery, offering practical advice and tips for optimising health along the way. The show is powered by Mayfair Health, with a mission to help people move better, live longer, and perform at their best.
Episodes
Menopause: Hormones, HRT & Women's Health with Dr Jeanette Sundberg
Menopause is often discussed in terms of symptoms such as hot flushes, poor sleep, brain fog and changes in mood. But the menopause transition is about much more than symptom management. It can be a pivotal period for protecting a woman’s long-term health.In this episode, we sit down with Dr Jeanette Sundberg, a medical doctor with a specialist interest in women’s health, to explore perimenopause,
Infra-Red Sauna, Red Light & Recovery: What the Science Really Tell Us?
💵 Exclusive Offer: Use code MAYFAIRHEALTH for 10% discount for Sunlighten productsLINK: https://shop-uk.sunlighten.com/discount/MAYFAIRHEALTHHeat and light therapies have moved well beyond the traditional spa environment, becoming increasingly popular in conversations around recovery, performance, longevity and healthspan. But how much of the hype is actually supported by science?In this episode,
Pars Stress Fracture, RED-S & Young Athlete Development with Elite Sports Physio Vishal Kanji
Bone stress injuries are becoming an increasingly important issue in young and high-performance athletes. From sudden increases in training load to rapid growth, poor recovery and low energy availability, a combination of factors can leave developing athletes vulnerable to injury.In this episode, we sit down with Vishal Kanji, Specialist Physiotherapist at Mayfair Health, with extensive experience
Cardiologist Explains Why Heart Diseases are Happening Earlier
Heart disease remains the leading cause of death worldwide, yet many cases are preventable through earlier intervention and healthier lifestyle choices.In this episode, we sit down with Dr Asif Qasim, Consultant Interventional Cardiologist at Cleveland Clinic London, Founder and CEO of MedShr, and expert in cardiovascular prevention, to explore what modern heart health really looks like.Drawing on
Tendon Pain and Rehabilitation Explained by Prof. Peter Malliaras
Tendon pain is one of the most common musculoskeletal conditions affecting both active individuals and the general population, yet it remains widely misunderstood.In this episode, we sit down with Professor Peter Malliaras, internationally recognised physiotherapist, researcher, and one of the world's leading experts in tendinopathy, to explore what we now understand about tendon pain, rehabi
Neuroscientist Explains Why Our Brain Struggles to Switch Off | Sophie Hascher
Modern life is placing unprecedented demands on the human brain.From constant notifications and digital stimulation to chronic stress, poor sleep, and highly rewarding foods, many of the environments we live in today are fundamentally different from those our brains evolved to handle.In this episode, we sit down with Sophie Hascher, neuroscientist, neuro-wellness strategist, and founder of BrainFl
Breathing Dysfunction, Red Light Therapy & Modern Health with Dr Steve James
Metabolic health is becoming one of the most important conversations in modern medicine, yet many people still underestimate how deeply it influences energy, performance, resilience, and long-term health.In this episode, we sit down with Dr Steve James, Consultant in Metabolic Health and Performance Medicine, to explore how physiology, behaviour, breathing, and environment shape health outcomes in
Why Tendon Pain Keeps Coming Back with Dr Lorenzo Masci
Tendon pain is one of the most common issues seen in both sport and everyday life, yet tendinopathy remains widely misunderstood.In this episode, we sit down with Dr Lorenzo Masci, Consultant in Sport and Exercise Medicine, to explore how tendon injuries develop, why some cases become chronic, and what actually drives successful recovery.With extensive experience managing complex tendon conditions
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,
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 cl
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,
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 grow
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 kee
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
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
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 sustai
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 de
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 sys
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 stab
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 slee
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 approachExpect to learn:- What inflammation really is and how it affects your overall health- How
The Science Behind Blood Flow Restriction and Training with Dr. Warren Bradley
In this episode Simon sits down with Dr. Warren Bradley, founder and Chief Science Officer at Hytro, to explore the cutting-edge technology of Blood Flow Restriction (BFR).Dr. Bradley shares how his background as a sports scientist working in elite performance led him to discover the potential of BFR - and how that journey inspired the creation of Hytro, a company making this powerful technology s
Understanding Pain: From Science to Solutions with Pain Specialist Dean Halfpenny
In this episode, Simon sits down with pain specialist Dean Halfpenny to unpack one of the most complex human experiences - pain. Together, they explore what pain really is, how it’s felt in the body, and why it varies so widely between individuals. Dean shares his expertise on the science behind pain, the emotional and psychological factors that influence it, and the future of pain treatment and m
How to Build Strong Bones as You Age: Hormones, Exercise & Menopause with Dr Nicky Keay
In this episode, Simon sits down with Dr Nicky Keay, in this episode, a medical doctor and leading expert in endocrinology and hormone health. Nicky’s mission is to provide a more personalised approach to hormone health helping individuals optimise their performance and wellbeing at every stage of life. Expect to learn:Why bones become weaker as we ageHow menopause and hormonal changes impact bone
Wearables & Recovery: What Your Data Really Means with Tiina Hoffman
In this episode, Simon sits down with Tiina Hoffman, an Exercise Physiologist and Master Trainer at First Beat. With a background in competitive cross-country skiing, she developed an interest in training, recovery, and heart rate variability. Tiina now uses her expertise to help people understand their wellness data and optimise their health.Expect to learn:What heart rate variability (HRV) reall
Injury, Recovery & Performance: Inside the Premier League with Dr Mark Gillet
In this episode of the podcast, Simon sits down with Dr Mark Gillet, Chief Medical Officer of the Premier League and consultant in sports and exercise medicine at the Cleveland Clinic. Expect to learn:Why professional footballers are prone to injuryHow football managers respond to injured playersHow to optimise player performance during matches and off-seasonProven protocols for recovery - includi
Everything you need to know about weight-loss drugs with Dr Wendy Denning
In this episode of the podcast Simon speaks with Dr Wendy Denning, a GP with over 25 years experience in integrative medicine, to uncover the truth about GLP-1 receptor agonists (weight-loss drugs).This conversation covers all the medical research and advice about weight loss drugs.Expect to learn:The science behind weight-loss drugs and how they workWho should (and shouldn’t) be prescribed these
Understanding Back Pain: Insights with Spinal Surgeon, Alex Montgomery
In this episode Simon sits down with Alex Montgomery, a renowned spinal surgeon with extensive experience in both private and NHS sectors. He is a leading voice in spinal health working with elite athletes among hundreds of other patients.This conversation explores the wide-spread impact of back pain in the UK. Discover the myths, facts and latest innovations in managing back pain effectively.Expe
The Future of Knee Replacements with Sam Rajaratnam
In this episode of the podcast Simon sits down with Sam Rajaratnam, a leading expert in degenerative knees from the Cleveland Clinic, to explore the latest breakthroughs in knee replacement surgery.This conversation dives into the rapid growth of total knee replacements and what’s driving innovation in the field. Sam breaks down what makes a good diagnosis, the role of x-rays and MRIs and how trea
