More Good Days

Perimenopause can begin years before menopause—but many women don't realize what's happening to their bodies. In this episode, specialist gynecologist Dr. Natalia Novikova breaks down the science of perimenopause, menopause, and hormone replacement therapy (HRT), helping separate evidence-based medicine from decades of fear and misinformation. We explore how the 2002 Women's Health Initiative study changed public perception of HRT, why many women were left afraid of hormone therapy, and what newer research tells us today about risks, benefits, and individualized treatment. Dr. Novikova explains why perimenopause can start 7–15 years before menopause, the hormonal changes driving symptoms, and why blood tests often fail to provide clear answers. She also discusses the most common symptoms women experience and how lifestyle factors—including exercise, nutrition, sleep, stress management, and weight management—form the foundation of treatment. The conversation covers: What perimenopause really is Early signs and symptoms to watch for Why hormone levels fluctuate during perimenopause The truth about HRT risks and breast cancer Relative risk vs. absolute risk explained Estrogen, progesterone, and testosterone therapy Transdermal estrogen and safer treatment approaches Bioidentical vs. compounded hormones Why testosterone injections can be problematic Monitoring and follow-up during hormone therapy Options for women with a history of breast cancer How to find the right specialist and personalized treatment plan If you're struggling with symptoms or looking for evidence-based information about perimenopause and hormone therapy, this episode provides practical guidance and expert insights to help you make informed decisions about your health.

Stop guessing your health. Your body is already giving you data — the question is whether you know how to read it. In this episode, we break down how genetics, gut health, bloodwork, pharmacogenomics, and body composition testing can help build a personalized health dashboard — so you can stop relying on generic advice and start making smarter health decisions.

Modern supplement culture is noisy—new powders, new pills, new promises. But most people don’t need complicated stacks. They need foundations. In this episode, we strip away the hype and focus on what your body actually needs: the core nutrients that support energy, hormones, brain function, recovery, and long-term resilience. We break down: * What your cells require to function optimally * Why modern lifestyles create nutrient gaps* The difference between essential nutrients and optional add-ons* How to identify and fix biochemical bottlenecks Why Foundations Matter Your body runs on chemistry. From hormones to brain function, everything depends on micronutrients acting as cofactors, regulators, and building blocks. When these are missing, energy drops, recovery slows, sleep suffers, and inflammation rises. The Foundational Stack Tier 1 — Cellular Regulation * Vitamin D3 + K2 * Omega-3 (EPA & DHA) * Magnesium (Glycinate) These regulate core systems like immunity, inflammation, sleep, and hormone function. Tier 2 — Energy & Methylation * Vitamin B12 (Methylcobalamin) * Methylfolate (5-MTHF) Supports DNA repair, neurotransmitters, detox pathways, and cellular energy production. Tier 3 — Energy & Structural Support * Electrolytes + Creatine * Collagen Peptides * Essential Amino Acids (EAAs) Supports hydration, ATP production, muscle recovery, joint health, and overall performance. Key Takeaways * Most people don’t need more supplements—they need the right ones * Foundations matter more than “biohacks” * 5 high-quality supplements over 50 mediocre ones * Fix the basics first—everything else builds on top Closing Thought Supplements aren’t about chasing trends—they’re about removing bottlenecks in human biology. When foundations are strong, energy improves, recovery accelerates, sleep deepens, and resilience increases.Products we use and trust: https://linktr.ee/moregooddaysofficial 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/contact 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: info@moregooddays.co.za Red Light Therapy Devices – Mitochondrial energy and recovery Enquiries: info@moregooddays.co.za Join the Community: Remember to like and subscribe to our channel. Sign up to our newsletter at https://www.moregooddays.co.za/ Medical 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.

Most people focus on the wrong health metrics. BMI, step counts, and the number on the scale dominate the conversation — but research shows that two much more powerful indicators predict how long and how well you’ll live: VO₂ max and grip strength. In this episode, we explore why these metrics matter so much and how simple daily habits can dramatically improve them. From zone 2 walking and high-intensity training to strength training and consistent movement, the hosts explain how building muscle and improving cardiovascular fitness act like body armor for aging. We also discuss why sitting for long periods can increase early-death risk, even if you exercise regularly, and why frequent movement throughout the day may be one of the most underrated health strategies. You’ll learn how zone 2 training improves mitochondrial health and insulin sensitivity, why post-meal walking can help control blood sugar, and how progressive strength training supports bone density, balance, and long-term independence. This episode breaks down the science of movement, longevity, and consistency, and explains why the goal isn’t just living longer — it’s living stronger.

More Good Days –Episode 6 Fasting may be the oldest metabolic reset tool humanity has ever used. What began as spiritual discipline is now increasingly supported by modern physiology. In this episode, Sean, Faf du Plessis and Michael Mol unpack how structured pauses from food can improve insulin control, fat metabolism and cellular resilience – while still protecting muscle, performance and daily productivity. You’ll learn how to approach fasting in a way that is sustainable, intelligent and safe. What we cover • Why the body switches from sugar to fat after periods without food• How fasting can improve blood pressure, LDL cholesterol and metabolic flexibility• Why protein and strength training determine whether you lose fat or muscle• The difference between starvation and strategy • Why hydration and minerals make or break a fast • How men and women may need different approaches• Who should not fast without medical supervision• How to choose a rhythm you can maintain for life The big idea Fasting is not magic. It improves how your body handles fuel. Fat loss, clarity and resilience follow when overall lifestyle, movement and nutrition align. Protocol options discussed We outline three practical approaches: ✔ Gentle overnight fasting✔ Time-restricted eating (16:8)✔ A twice-weekly 24-hour rhythm If you want the step-by-step guide for the full Ancient Fast structure:Get the complete protocol here:[INSERT LINK]Hydration is the secret weapon Many symptoms people blame on fasting – headaches, dizziness, fatigue – are often electrolyte related. Morning mineral support can dramatically improve adherence and energy. What to do when you eat To protect lean mass:• prioritise protein• train with resistance• walk daily• place denser carbohydrates near trainingFasting without these often leads to muscle loss rather than metabolic improvement. Important note for women Start gently and build tolerance. If fasting worsens sleep, mood or cycle regularity, scale back. Stress adaptation must match life load.Medical disclaimer If you are pregnant, underweight, managing chronic disease, on glucose-lowering medication or have a history of eating disorders, seek professional guidance before attempting extended fasts. Discipline should create freedom – not anxiety. Real-world practicality This approach can fit normal work and family life. Use shorter windows on demanding days. Use longer fasts when schedule allows. Money saved can be redirected towards higher quality food. Bottom line Your body was designed for cycles of plenty and pause. When rhythm returns, clarity often follows. Ancient wisdom. Modern metrics. More Good Days.

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 saunaDiscount 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

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.