The Energy Equation
The Energy Equation explores the hidden connections between energy, fatigue, wellbeing, and the everyday choices that affect how we feel and perform. Hosted by physiologist and lifestyle specialist Oli Patrick, it examines the science of movement, sleep, nutrition, and stress. In each episode, Oli talks with guests from different fields about how they manage their energy highs and lows. Using their own stress, sleep, and fitness data, he offers personalised feedback and practical recommendations. The show comes from the team behind the award-winning High Performance podcast.
Episodes
Weight Loss Injections: What They Change - And What They Don’t
Health journalist and presenter, Dr Jack Mosley, explores the science behind the new generation of weight-loss medications and what they really mean for our health. Drawing on his research into obesity and metabolism, Jack explains why the modern obesity crisis is less about willpower and more about the environment we live in, and how drugs that reduce appetite work by quieting the constant “food
Your Gut Is Controlling Your Mood
Ever wonder why a weekend of poor food choices and too much alcohol can leave you feeling anxious and foggy by Monday? In this solo episode, Oli Patrick explores the powerful connection between gut health and mental wellbeing, revealing how your gut and brain are constantly in conversation. The microbes in your gut can significantly influence your mood, stress levels, and even symptoms of dep
The Trainer Behind James Bond on Why Most Fitness Advice Fails
Renowned trainer and performance coach Simon Waterson, outlines his philosophy of training for performance rather than aesthetics. From his approach to fitness transformations to his emphasis on consistency and recovery, Simon highlights the principles that keep him and his clients performing at their best, both physically and mentally.Oli also breaks down Simon's training methodology, examining h
Flow State Explained: The 4 Stages of Peak Performance
Ever wonder why you feel unstoppable in certain moments, but struggle to maintain that energy?In this solo episode, Oli Patrick reveals the science behind it. He explains how flow is a neurochemical cocktail of dopamine, noradrenaline, and endorphins that sharpens focus, boosts creativity, and enhances problem-solving, making it nature’s own performance-enhancing drug.Oli also offers a reality che
“I Thought I Was Healthy… Then I Found a Lump” | Julia Bradbury
TV presenter and health advocate, Julia Bradbury, shares her journey from "surface level healthy" to a deeper understanding of true wellness. While her active lifestyle and fitness routine made her appear healthy, Julia reflects on how neglecting gut health, stress management, and the impact of alcohol and sugar held her back from optimal health.Oli explores Julia’s evolving approach to health, hi
What Women And Men Need To Know About Menstrual Cycles
GP and menstrual health advocate Dr. Emily MacDonagh, explores her mission to normalise the conversation around the menstrual cycle and empower women with knowledge about their bodies. From understanding the intricate hormonal dance behind the cycle to the importance of tracking symptoms for better health insights, Dr. Emily shares how simple actions can lead to more accurate diagnoses and improve
Why invisible conditions are so exhausting - GP Explains
GP doctor, broadcaster and author, Dr. Oscar Duke explores the reality of fatigue and how both physical and psychological factors impact energy. He explains that chronic conditions and stress can deplete energy over time, and how addressing both the mind and body is crucial for true recovery.Oli also unpacks Dr. Oscar’s approach to managing energy, including practical techniques like mindfulness f
The 5 Biggest Fitness Myths (And What Actually Works)
Fitness culture is full of simple slogans that sound motivating but quietly drain your energy, and in this solo episode, Oli Patrick dismantles the biggest ones. From “calories in, calories out” to “no pain, no gain,” Oli explains why these ideas ignore the human factor, hormones, stress, sleep, genetics, and history, and why telling people to just eat less and train harder often leaves them more
Winning Olympic Gold with Multiple Sclerosis | Lina Nielsen
Olympian Lina Nielsen explores what it really means to manage energy while competing at the highest level with multiple sclerosis. She shares how exercise has become a powerful tool in managing her condition, challenges outdated medical assumptions, and explains why showing that MS can coexist with elite performance matters deeply to her.Oli examines Lina’s approach through the lens of data and ph
The Science of Ageing: What Matters for Long-Term Health
Molecular biologist Dr Nichola Conlon joins Oli for a clear, grounded conversation about longevity, cutting through the confusion to explain what ageing really is, and why so much of the wellness space gets it wrong. She shares why our biology was built to get us through early life, not necessarily to support long-term health, and why aging itself sits at the root of many chronic conditions.They e
How to Eat for Endless Energy in 2026 | Dr Rupy Aujla
Doctor-turned-nutritionist Dr Rupy Aujla joins Oli to challenge how we think about health, performance, and energy. Drawing on his experience inside the medical system, and his own personal health journey, Dr Rupy reframes energy as something far broader than calories or fitness, shaped by nutrition, mindset, environment, and the small choices we repeat every day.Oli also explores why so many
Quit Wasting Money: Focus on 3 Things to Improve Your Health
January is where motivation meets money, and in this episode Oli Patrick takes a clear-eyed look at why so much “New Year spending” leaves us no healthier, happier, or more energised than before. Speaking directly to anyone tempted by supplements, subscriptions, or shiny fixes, Oli challenges listeners to slow down and ask what they’re really trying to change, energy, sleep, health, or simply the
The Mental Load That’s Draining Your Energy: Stacey Solomon
Stacey Solomon sits with Oli Patrick for a candid conversation about the realities of juggling a high-profile television career with raising five children. She shares what genuinely fuels her energy, what drains it, and how she manages the constant mental and emotional load that comes with a busy family life.From leaning on her husband and wider support network to prioritising movement, sleep, and
Is Your Home Draining Your Energy? The Science of Biophilic Design: Eco Architect Explains
Designer and environmental wellbeing expert Oliver Heath explores the principles of biophilic design, bringing nature back into our homes, workplaces, and cities to support calmer, healthier living. He breaks down how natural light, plants, materials, airflow, and thoughtful spatial design can reduce stress, boost focus, and restore a sense of balance in a world that often disconnects us from natu
How a World Champion Boxer Builds Energy for Fight Night | Chris Billam-Smith
World champion boxer Chris Billam-Smith brings a grounded, relatable perspective to life inside and outside the ring. He talks about managing stress with a “warrior” mindset, balancing the demands of elite performance with fatherhood, and learning to quiet his perfectionism while staying present for his family.Oli also digs into Chris’s physiology and daily rhythms, uncovering how inconsistent sle
December Burnout: 3 Ways Parents Can Refill Their Energy Tank
Parenting in December is the ultimate endurance event, and in this solo episode, Oli Patrick speaks directly to the tired parents living it. He acknowledges the reality behind the festive chaos: broken sleep, endless school events, family pressures, emotional overload, and the constant demands that leave mums and dads running on fumes.Oli also breaks down why parents feel so depleted at this time
Former Royal Marine Reveals How to Control Stress Under Pressure | Aldo Kane
Extreme adventurer Aldo Kane explores the power of doing hard things with intention, showing how facing discomfort head-on builds resilience, grit, and a stronger mindset. He explains the gap between anticipating stress and actually experiencing it, and why stepping into challenge regularly is one of the most effective ways to grow.Oli examines Aldo’s data across stress, recovery, and daily patter
Are You Burnt Out or Just Drained? The Truth About Your ‘Body Budget’ | Dr Vanessa Moulton
Psychologist Dr. Vanessa Moulton introduces the concept of the “body budget,” explaining how our psychological and physical energy draw from the same pool. Drawing on research by Professor Lisa Feldman Barrett, she reveals how the brain constantly predicts and manages energy demands, from emotional stress to physical exertion, without distinguishing between them.Oli reflects on real-world data fro
Why You Feel 'SAD' Every Winter
Seasonal sadness isn’t just “winter blues.” As Oli Patrick explains, it’s a real physiological and emotional response to shorter days and reduced sunlight, one that can drain energy, lower motivation, and make even enjoyable tasks feel heavy.In this solo episode, Oli reassures listeners that they’re not alone, normalising the experience of Seasonal Affective Disorder and encouraging open conversat
Living With Endometriosis: How Lucy Spraggan Finds Energy
Singer-songwriter Lucy Spraggan opens up about her journey through long COVID, endometriosis recovery, and rediscovering balance in both body and mind. Once driven by relentless energy, Lucy now embraces a more intuitive approach to wellbeing, tuning into her body’s signals, prioritising rest, and finding joy in movement, journaling, and time in nature.Oli also examines Lucy’s recovery through dat
How to Eat for All-Day Energy — Lessons from Premier League Chef Jonny Marsh
Private chef to elite athletes Jonny Marsh explores his journey in making nutrition both effective and enjoyable. From tailoring meals to individual athletes to mastering practical meal prep techniques, Jonny reveals the strategies that help fuel performance, energy, and wellbeing every day.Oli also examines Jonny’s approach through the lens of physiology, looking at how thoughtful food choices, f
What Weight Loss Jabs Do to Your Health and Energy
In this solo episode, Oli Patrick explores the hidden cost of rapid weight loss, asking a vital question: is it worth shedding kilos if it also drains your energy? He explains how popular weight loss jabs can leave people fatigued, undernourished, and disconnected from the joy of eating, sharing real-life examples that reveal the trade-offs behind quick results.Oli breaks down the science of energ
How to Train Smarter, Not Harder | Dr. Andy Galpin
In this episode, Dr. Andy Galpin dives deep into the art and science of personalisation in health and performance. Drawing from years of research and practical experience, Andy introduces his powerful “look, feel, perform” framework, a simple yet transformative way to define success on your own terms.With insightful reflections from Oli, this conversation highlights Andy’s contextual, nuanced appr
How Cancer Changed Peloton’s Ben Alldis’ Approach to Health
Fitness coach and author Ben Alldis explores his journey from a high-pressure finance career to prioritizing holistic health after a melanoma diagnosis. From optimising sleep and recovery to balancing intense training with family life, Ben reveals the routines and habits that keep him energized, resilient, and performing at his best.Oli examines Ben’s physiology, tracking sleep, stress, and moveme
How to Protect Your Energy and Immunity This Autumn
Struggling to stay energised as the days get shorter and colder? In this solo episode, Oli Patrick shares six science-backed ways to protect your health and wellbeing this autumn. From resetting your sleep rhythm and upgrading your diet with seasonal foods, to moving daily, hydrating smartly, and supporting your immune system, he explains how small, consistent changes can make a big differenc
Fitness Lies You Still Believe (Myth-Busted by Wilson Coaching)
Former pro footballer Shiv Wilson talks openly about life on and off the pitch, the challenges in women’s football, the need for female-specific training, and how routine, balance and mental wellbeing shaped her career and guided her after retirement.Oli also delves into Shiv’s physiology and lifestyle, highlighting her unique combination of endurance and explosive power, strong recovery, and abil
What the Food Industry Isn’t Telling You | Dr Sarah Berry (ZOE)
Nutrition scientist Dr. Sarah Berry brings her evidence-based perspective, cutting through misinformation to show how balance, enjoyment, and consistency underpin lasting health. From debunking nutrition myths to explaining why no single food is “good” or “bad,” she highlights the importance of looking at the bigger picture, where sleep, stress, activity, and diet all work together to shape energy
How to Rebuild After Summer: The Energy Reset
Ever wonder why you feel more drained than refreshed after summer?In this solo episode, Oli Patrick explores why many people feel drained rather than refreshed after summer and explains that it’s a natural biological response to shifting routines and seasons. He also introduces a three-part framework to reset energy, starting with movement, light, hydration, and nutrition for the body; protecting
Gladiators’ Nitro Reveals His Energy Secrets Before Strictly
Sprinter and broadcaster Harry Aikines-Aryeetey brings his trademark positivity and authenticity, showing how adaptability, joy, and balance fuel both his performance and daily life. From the demands of fatherhood to the unpredictability of his career, Harry thrives by living in the moment, embracing spontaneity, and focusing on doing his best rather than chasing perfection.Oli also dives into Har
Can AI Supercharge Your Health? Lara Lewington on the Future of Energy & Wellbeing
Tech journalist and broadcaster Lara Lewington joins Oli Patrick to explore how technology can transform our health, energy, and daily lives. A self-described “tech optimist,” Lara reveals how wearables, AI, and personalised health tools are unlocking insights we often miss ourselves, and how they can help predict, prevent, and manage long-term wellbeing.Together with Oli, she examines the balance
Celebrities Tested. Experts Unpacked. Energy Hacks Delivered. Series 2 is HERE
Oli Patrick kicks off Season 2 of The Energy Equation with fresh insights on personal growth, new roles, and the science of sustainable energy. From becoming Chief Wellbeing Officer at Heights to leading projects that democratise health and wellbeing, Oli shares his mission to make better living accessible for all.He also breaks down practical strategies for navigating daily energy dips, think pro
How James Haskell Manages Chaos & Channels Energy Into Healthy Obsessions
Former England rugby star James Haskell opens up about life after professional sport, sharing how he’s adapted his training and mindset to maintain peak physical and mental health. From intense workouts to daily recovery rituals, James reveals the systems that keep him grounded amidst a demanding lifestyle.Oli explores James’s transition from elite athlete to DJ, podcaster, and father, digging int
Ashley Cain on Rebuilding Your Health From Rock Bottom
Athlete-turned-philanthropist Ashley Cain shares the powerful journey that transformed his life, from professional football and reality TV to a mission driven by love and loss. After the heartbreaking passing of his daughter Azaylia to cancer, Ashley found a new purpose through The Azaylia Foundation, which supports families and children battling the disease.Oli explores the physical and emotional
Tom Skinner’s High-Energy Habits for Success, Strength & Nonstop Graft
Tom Skinner brings his trademark energy and grit to a conversation about hard work, routine, and staying positive through life’s toughest moments. From selling goods out the back of a van to becoming a beloved TV personality and entrepreneur, Tom opens up about the highs, the lows, and what keeps him moving forward.Oli takes a closer look at the physiological drivers behind Tom’s stamina, analysin
Building Endurance & Energy To Become An Everyday Athlete with Josh Patterson
TV personality and endurance athlete Josh Patterson opens up about his evolution from reality star to record-breaking runner, driven by purpose and personal transformation. Inspired by a life-changing event, Josh has pushed his body and mind through some of the world’s toughest endurance feats.Oli unpacks the science behind Josh’s challenges, from fatigue and injury to motivation and recovery, rev
World's Strongest Men: Turning Autism Into Strength & How To Eat Like a World Champion
World's Strongest Brothers, Luke and Tom Stoltman, share their journey to building unmatched strength through powerful yet sustainable habits. From mastering recovery to navigating the demands of elite competition, they reveal the daily routines that fuel both their physical and mental resilience.Oli explores their individual approaches to training, nutrition, sleep, and stress management, uncover
Ash Dykes on Living at the Edge of Risk, Resilience & Physical Health
Extreme athlete and world-first record holder Ash Dykes opens up about what it truly means to push the human body and mind to the limit. From braving remote wilderness to enduring gruelling solo expeditions, Ash shares the pivotal moments that have shaped his path as an adventurer.Oli explores how these intense challenges have impacted Ash’s physical resilience and mental wellbeing, diving into re
Stacey Solomon’s Hacks for Energy, Parenting & Staying Well Under Pressure
In this episode we discover the factors which generate and drain energy for Stacey, how she leans on her husband and wider family for support, the role of fitness in her life and how she manages her sleep and stress to function effectively under a considerable amount of strain. So how does she do it, and what unexpected results will the test reveal? Explore the episode to find out.Stacey Solomon s
Fix Your Sleep, Stress & Weight: Expert Solutions for Everyday Burnout
In this energy-packed Q&A episode, Oli answers your most pressing questions on everything from sleep and stress to caffeine, alcohol, and weight loss. Hear why your HRV matters, how nature recharges your body, and what to eat to keep energy high. With relatable insights and no-nonsense advice, Oli helps you cut through the noise and take simple steps toward better energy and well-being.Fo
SAS Billy Billingham on Military Discipline, Health Recovery & Staying Battle-Ready
Former SAS leader and mental resilience expert Billy Billingham shares his hard-earned wisdom on maintaining peak performance in the face of extreme challenges. From military endurance to daily discipline, Billy reveals the mindset and routines that keep him strong, both physically and mentally.Oli also dives into his personal strategies, examining fitness, stress management, and recovery, to unco
Can Wearables Really Boost Your Health & Energy? The Truth About Trackers
Are wearable health devices the key to better health, or just another tech trend?In this episode, Oli explores the growing role of wearables in health tracking and their impact on behavior, performance, and longevity. He breaks down the science behind metrics like heart rate variability (HRV), the real benefits of tracking physical activity, and why data alone isn’t enough without the right contex
Angela Scanlon’s Secrets to Sustainable Wellness & Balanced Energy
Broadcaster, writer, and presenter Angela Scanlon shares her evolving approach to well-being and self-care, revealing how she’s found balance in her busy life. She talks candidly about her evolving approach to energy management, the impact of sleep on self-compassion, and how small, mindful rituals help her stay grounded.With data-driven insights from Oli, Angela reflects on her fitness habits, re
Elite Recovery: Pro Athletes Share What Actually Works to Recharge Energy
What does recovery really mean, and how can you optimize it for better energy and performance?In this episode, Oli breaks down the science of recovery and why it’s essential for both athletes and everyday life. He explains the two types of recovery, why hydration, nutrition, and sleep play a crucial role, and how to strike the right balance between rest and adaptation.Listen in as Oli unpacks the
Louise Minchin on Aging Strong, Building Endurance & Energy Over 50
Broadcaster, journalist, and endurance athlete Louise Minchin opens up about her journey beyond the TV screen, exploring how adventure and resilience have shaped her identity. She discusses the physical and mental demands of endurance challenges, the importance of recovery, and how pushing limits has redefined her sense of energy and well-being.With detailed data from several days of monitoring, O
How to Take Control of Stress & Build Daily Resilience Habits
What’s the real story behind stress, and how can you take control of it? In this episode, Oli dives into the science of stress and its impact on energy and physical health. He explains how stress can be both helpful and harmful, why modern life keeps us on high alert, and how our nervous system’s "accelerator" and "brake" affect our well-being. Listen in as Oli breaks down how to recogni
Ben Earl’s Energy Blueprint: Train Like a Pro, Feel Like a Machine
English rugby star Ben Earl shares how energy management is key to his success, helping him maintain peak performance and balance in a demanding sport. He reflects on the sacrifices of professional rugby, the mental strategies that keep him focused, and how recovery plays a crucial role in his longevity on the field. After tracking his biometrics for a few days, Oli breaks down Ben’s en
Boost Heart Health & Longevity With These 3 Energy-Enhancing Habits
Ever wondered how your body powers through a workout or long day?In this episode, Oli dives into the science of energy and VO2max, what it is, what it represents, and why it matters. From how our bodies produce energy to the crucial role of cardiorespiratory fitness, he breaks down what it takes to keep your heart, lungs, and muscles working at their best.Listen in as Oli explores the connection b
Spencer Matthews on His Boundless Energy & Mental Fitness
British entrepreneur and media personality Spencer Matthews shares the mental and physical resilience it took to complete 30 marathons in 30 days across the Jordan desert. He reflects on how the challenge transformed him, shaping his mindset and pushing his limits in unexpected ways.After being monitored for a few days, Oli breaks down Spencer’s fitness, sleep quality, and stress management, revea
The Sleep Toolkit: Proven Habits to Restore Energy & Heal the Body
What’s the secret to more energy and better health?In this episode, Oli explores the science of sleep, why it’s so crucial, how the modern world is messing with it, and what you can do to fix it. He breaks down the key insights shared by top experts on the Energy Equation Podcast and offers practical tools to help you sleep better and boost your energy.Listen in as Oli reveals simple yet powerful
Sir Steve Redgrave on Hormones, Depression & Finding Energy Again
Olympic legend Sir Steve Redgrave opens up about his journey of managing diabetes and other diagnoses while achieving remarkable sporting success. He shares insights into how he measures and balances his emotional and psychological energy, to perform at his best both on and off the field.Oli takes a deep dive into Steve’s physiology, exploring data collected over time to reveal patterns in his str
Weight Loss That Works: Science-Backed Tips to Reclaim Energy & Focus
Why does managing weight feel like a never-ending battle? In this episode, Oli Patrick dives into the fascinating science behind weight management, breaking down why unhealthy habits often lead to weight gain. He explores the surprising roles sleep, exercise, and stress management play in maintaining a healthy weight and offers practical tips for building habits that support long-term success
Paul Olima: Laughter, Movement & Building Mental + Physical Strength
Former professional footballer, rugby player and social media star Paul Olima opens up about his journey through sports, fitness, and personal growth. From his days as a footballer with Dagenham and Redbridge and a rugby player, to becoming a fitness expert and content creator, Paul shares how his experiences shaped his outlook on life.Oli also dives into Paul’s approach to managing stress, improv
The Real Truth About Alcohol & How It Impacts Energy, Sleep & Health
What role does alcohol play in our lives, and how do we handle it? In this bonus episode, Oli Patrick dives into the impact alcohol has on us, what it means for our health and lifestyle, and shares tips on how to manage our drinking to keep our energy, well-being, and overall lifestyle in check. Listen in to discover practical tips, surprising insights, and a fresh perspective on finding
How to Eat Right: Simple Nutrition Shifts for More Energy Daily
Nutritionist and wellness advocate Emily English shares her transformative journey into making nutrition a sustainable lifestyle. From exploring gut health to mastering the art of balancing a hectic schedule, Emily reveals the daily habits that keep her thriving both mentally and physically.Oli dives into her personal physiology, examining sleep, stress, and movement patterns, to uncover how small
Arron Crascall on Alcohol Addiction, Energy Crashes & Mental Health Recovery
British comedian and social media star Arron Crascall shares how fitness transformed his life, helping him manage diabetes and boost mental health. He reflects on his journey with alcohol, the gym's positive impact, and how wellness has shaped him into a better version of himself. After being monitored for a few days, Oli breaks down Arron’s physical activity, cardio-respiratory fitness, and
Introducing: The Energy Equation
Introducing: The Energy Equation Podcast Hosted on Acast. See acast.com/privacy for more information.
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