Circadian rhythm essentially refers to our biological internal clock and has a vital role in regulating our sleep-wake cycle. There has been a huge increase in studying this in relation to our overall health and well-being, most notably sleep.We wanted to investigate further and see if light exposure and working in conjunction with our circadian rhythms can really get us better in bed!For this episode we have asked our very special guest Sadie Frost to take on the challenge with the guidance of meditation teacher and founder of OPO app, Chris Connors.Can working with the light and timing get Sadie into more of a circadian flow and can it help address her long-standing sleep problems?Listen in to find out!This season is kindly sponsored by Ancient and Brave. Head to https://ancientandbrave.earthFor more info on OPO head to @opo.appThis podcast is produced by Elisa KennedyWe love to hear your thoughts, feedback and challenge ideas and experiences so please email us at [email protected] or contact us on Instagram @the_wellnessbreakdown @rosemaryferguson_ and @evekalinikPlus you can now see our podcasts on You Tube! Go to youtube.com/@thewellnessbreakdownpod

Infrared saunas seem to be increasing in popularity with advocates championing their wide ranging benefits from better sleep, improved circulation, increased detoxification and relief from muscular pain.Unlike a traditional sauna, infrared saunas don’t heat the air around you. Instead, they use infrared lamps (that use electromagnetic radiation) to warm your body directly.While there are several studies and research on traditional saunas, there aren’t as many studies that look specifically at infrared saunas so this is where we come in to test it on this weeks episode and it’s Eve going under the lamps.Can infrared saunas help improve Eve’s circulation or is it just a lot of hot air?Listen in to find out!This season is kindly sponsored by Ancient and Brave. Head to https://ancientandbrave.earthThis podcast is produced by Elisa KennedyWe love to hear your thoughts, feedback and challenge ideas and experiences so please email us at [email protected] or contact us on Instagram @the_wellnessbreakdown @rosemaryferguson_ and @evekalinikPlus you can now see our podcasts on You Tube! Go to youtube.com/@thewellnessbreakdownpod

Despite having its first wave of celebrity endorsement in the 90’s, pilates has been around since the 1920’s.  It was created by Joseph Pilates who famously said “in 10 sessions you feel better, in 20 sessions you look better, 30 sessions you have a completely new body”. The main premise being on strengthening core muscles around the spine and the pelvic floor with a focus on strategic working of the muscles rather than exhaustion to create length and strength alongside its signature breathing. Pilates can be done on a mat or using a reformer machine which uses springs, ropes and pulleys. Research shows that pilates can help with recovery and certain injuries, increase strength and endurance as well as improving flexibility, balance and posture.We wanted to put it to the test and for this challenge we have literally ‘roped in’ our first guest of the season, the amazing author, integrated health practitioner and founder of her eponymous chai brand, Mira Manek to see if she found any benefits from it.Does Mira find more flexibly, mobility and strength in her core? Or does she just want to get back to being her usual gym bunny self?Listen in to find out!This season is kindly sponsored by Ancient and Brave. Head to https://ancientandbrave.earthWith special thanks to @moveyourframe Other pilates apps mentioned in the podcast are:The Pilates Class by Jacqui Kingswell Pilates By BryonyChloe's Pilates by Chloe Hodgson This podcast is produced by Elisa KennedyWe love to hear your thoughts, feedback and challenge ideas and experiences so please email us at [email protected] or contact us on Instagram @the_wellnessbreakdown @rosemaryferguson_ and @evekalinikPlus you can now see our podcasts on You Tube! Go to youtube.com/@thewellnessbreakdownpod

Rebounding requires using a trampoline or trampette to essentially jump up and down as a way to improve our fitness levels -  it certainly can elevate our heart rate! Fans of this type of exercise famously include Goldie Hawn who streamed her rebounding during the lock down days. However many proponents of rebounding also claim it may help to increase endorphins that may heighten our mood and potentially help to alleviate stress.We wanted to find out if its worth the hype so this week Eve challenges Rose to get bouncing for a week and report back. Can it give Rose a lift physically and mentally? Listen in to the episode to find out! This season is kindly sponsored by Ancient and Brave. Head to https://ancientandbrave.earthThis podcast is produced by Elisa KennedyWe love to hear your thoughts, feedback and challenge ideas and experiences so please email us at [email protected] or contact us on Instagram @the_wellnessbreakdown @rosemaryferguson_ and @evekalinikPlus you can now see our podcasts on You Tube! Go to youtube.com/@thewellnessbreakdownpod

The term ’nootropic’ is really an umbrella term for supplements (and certain meds) which can supposedly help to boost the brain’s performance and enhance cognitive functions. These may include specific vitamins, minerals, fatty acids or derived from plants, while others can be made from novel synthetic compounds in the case of prescription meds. Despite the soaring rise in popularity for these ’smarter’ supplements, it is mostly small studies that show that they can positively affect the brain and not so much in way of large controlled data. We wanted to put them to our own test and for this one Rose is setting Eve the challenge and putting her on the path to being potentially more cognitively enhanced. Do they actually make Eve more focused and brain sharp or is it just placebo?Listen in to the episode to find out! This season is kindly sponsored by Ancient and Brave. Head to https://ancientandbrave.earthThis podcast is produced by Elisa KennedyWe love to hear your thoughts, feedback and challenge ideas and experiences so please email us at [email protected] or contact us on Instagram @the_wellnessbreakdown @rosemaryferguson_ and @evekalinikPlus you can now see our podcasts on You Tube! Go to youtube.com/@thewellnessbreakdownpod

TRIGGER WARNING: Eating disorders are discussed in this episode Calories are universally recognised as a means to measure the amount of energy in foods that are present on the pack of every food we buy. This has been used as a way to monitor the amount of energy we take in through our food and implemented in certain weight loss programmes. In more recent years it has gained a lot more popularity through certain apps. However whilst calories can give some indication of the units of energy in food they do not give any data on the nutritional value and quality of food which is why this method has come under more scrutiny. So much so that the phrase “calories in, calories out” for weight loss is really not that straight forward at all and has been refuted by many. We want to see if calorie counting has any validity or use in helping us to support our health and wellbeing or is it just a total waste of time?The rules:Rose has to count calories for a week using an app which will have been calculated according to her age/height/weight and meet the target amount over the course of the week. She has to upload everything she eats and drinks for the duration of the week and note how she is feeling throughout the week both physically and mentally.Does she find this useful or just a way to feed into a dysfunctional relationship with our food?Listen in to find out!This season is kindly sponsored by Ancient and Brave. Head to https://ancientandbrave.earthThis podcast is produced by Elisa KennedyWe love to hear your thoughts, feedback and challenge ideas and experiences so please email us at [email protected] or contact us on Instagram @the_wellnessbreakdown @rosemaryferguson_ and @evekalinikPlus you can now see our podcasts on You Tube! Go to youtube.com/@thewellnessbreakdownpod

Liver cleanses and detoxes can be big business in the wellness industry. Essentially these various programmes or protocols are based around the notion that they promise to 'rid the body of various toxins’. Despite some quite bold claims there is virtually no scientific evidence to back this up. There are many different interpretations of what these cleanses look like including the ‘liver flush’ which includes drinking a cocktail of ingredients designed to do just that. However pseudoscience a lot of these are, is there a bigger question of looking to support our liver health more generally? We wanted to dig into this. So in this episode Rose challenges Eve to follow a 3 day protocol including an…erm…delicious drink?!The rules: For 3 days Eve has to cut out all caffeine, alcohol and sugar and eat vegetables, wholegrain, fruit, nuts & seeds and protein in the form of chicken, fish and pulses. She also has to have a daily 'liver flush’ drink.Does Eve notice any benefits at all or is it just another ridiculous fad? Listen in to find out!This season is kindly sponsored by Ancient and Brave. Head to https://ancientandbrave.earthThis podcast is produced by Elisa KennedyWe love to hear your thoughts, feedback and challenge ideas and experiences so please email us at [email protected] or contact us on Instagram @the_wellnessbreakdown @rosemaryferguson_ and @evekalinikPlus you can now see our podcasts on You Tube! Go to youtube.com/@thewellnessbreakdownpod

Acupuncture is based on an ancient Chinese medicine philosophy using needles to trigger specific points in order to influence areas of the body and to bring into alignment ‘qi’ which refers to the body’s life-giving force. Despite this sounding a little woo woo to some people the anecdotal evidence is vast and there are more and more scientific studies to demonstrate its effects on chronic pain, hormone balancing and reducing stress. So with this in mind we wanted to see if it can be a point in the right direction and this is the challenge for this week’s episode. The rules: Rose has to go for 1 acupuncture session every week for 4 weeks.Can this help address Rose’s longstanding shoulder injury and help balance some of the stressors in her life? Or does it live up to her rather sceptical expectations? Listen in to find out!This season is kindly sponsored by Ancient and Brave. Head to https://ancientandbrave.earthAcupuncture name checks:Rose visited her local acupuncturist Richard Agnew - https://richardagnew.co.uk/People and practises also mentioned in the show @rossjbarrclinic @kookantherapy This podcast is produced by Elisa KennedyWe love to hear your thoughts, feedback and challenge ideas and experiences so please email us at [email protected] or contact us on Instagram @the_wellnessbreakdown @rosemaryferguson_ and @evekalinikPlus you can now see our podcasts on You Tube! Go to youtube.com/@thewellnessbreakdownpod

Ultra-processed foods or UPF’s are foods that have undergone heavy processing using largely manufactured ingredients on industrial-scale levels. This usually means using methods like hydrogenation and moulding and chemical additives such as preservatives, stabilisers, emulsifiers and artificial sweeteners. These foods are typically calorie dense and low in nutritional value. Examples include crisps, cookies, cakes, many breads, ready-meals…the list is long, but they also include the so-called 'healthy' options like some milk alternatives and plant based foods. The general consensus is that ultra-processed foods are unhealthy and have been associated with an increased risk of myriad chronic diseases such as diabetes, obesity and heart disease. However how bad can they be for our health?That is the challenge for this week’s episode as Rose asks Eve to go all out on junk food for a week. The rules: Eve has to eat almost exclusively UPF’s for 7 daysCan Eve make it through the week or does she literally feel sick of it? Listen in to find out!This season is kindly sponsored by Ancient and Brave. Head to https://ancientandbrave.earthThis podcast is produced by Elisa KennedyWe love to hear your thoughts, feedback and challenge ideas and experiences so please email us at [email protected] or contact us on Instagram @the_wellnessbreakdown @rosemaryferguson_ and @evekalinikPlus you can now see our podcasts on You Tube! Go to youtube.com/@thewellnessbreakdownpod

With the increased interest in the concept of fasting we wanted to push this to the extreme and explore water fasting - a type of fast during which you cannot consume anything other than water.There are a few reasons why people might fast including religious reasons as well as prepping for medical procedures but in the realms of health benefits it is most commonly used for weight loss and ‘detoxing’. Whilst neither of these have been substantiated with scientific evidence there have been a small amount of studies linking its ability to help support the process of cellular renewal and potentially improving blood sugar management.The rules: For 24 hours Rose can only consume plain water. No herbal teas or any other liquids. She must try to drink 2-3 litres of water during the 24 hours.Whilst Rose is both an advocate and a seasoned faster, using various types of fasts in her practise, she has never attempted a full on water one which makes her the perfect person for this challenge. But will this be a bridge too far, even for Rose?  Listen to find out!This season is kindly sponsored by Ancient and Brave. Head to https://ancientandbrave.earthRose also discussed her online workout challenge - for more info go to https://www.muscleandstrength.comThis podcast is produced by Elisa KennedyWe love to hear your thoughts, feedback and challenge ideas and experiences so please email us at [email protected] or contact us on Instagram @the_wellnessbreakdown @rosemaryferguson_ and @evekalinikPlus you can now see our podcasts on You Tube! Go to youtube.com/@thewellnessbreakdownpod