Live More Podcast

🎙️ The LiveMore Podcast — Official Description (Optimised) The LiveMore Podcast explores what it really means to live longer, healthier, and show up as your best self — every single day. Hosted by Rob Shakhani (BioHackRob) , this podcast sits at the intersection of peak human performance, health optimisation, and longevity , while openly confronting the trade-offs that rarely get discussed. Because peak performance does not always equal optimal health. Each episode dives into the biological, psychological, and lifestyle factors that shape how we think, move, work, recover, and age — blending quantitative metrics (biomarkers, physiology, performance) with qualitative dimensions (mental health, purpose, stress, relationships, meaning). Through in-depth conversations with leading experts — from cardiologists and bone health specialists to mental health advocates and performance thinkers — the LiveMore Podcas

Live More Podcast is a health podcast hosted by Rob Shakhani (BioHackRob), with 11 episodes on record and a Required Pod Score of 80.

Rob Shakhani (BioHackRob) hosts Live More Podcast, a health show with 11 episodes published.

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  Live More Podcast

  Why “Normal” Blood Tests Don’t Always Mean You’re Healthy | Dr Rhea Kotecha

  Oct 1, 20261h 15m

  Featuring Dr Rhea Kotecha Instagram: @drrheakotecha Can your blood tests look "normal" while problems are already developing beneath the surface? In this episode of the Live More Podcast, I sit down with Dr Rhea Kotecha, a UK-trained doctor working in longevity, preventative medicine, functional medicine, clinical nutrition and metabolic health. After working on the NHS frontline during COVID, Rhea became increasingly interested in what happens before someone becomes a patient — and how nutrition, metabolic health and lifestyle can influence our long-term health. We explore: • Why "normal" blood tests don't necessarily tell the whole story • Fasting insulin, HbA1c and metabolic health • The 12 hallmarks of ageing • Insulin resistance and metabolic flexibility • Gut health, Akkermansia and the microbiome • Fibre and how much we should be eating • Brown vs white rice and choosing organic produce • Fasting, breakfast and meal timing • GLP-1 drugs and preserving muscle • ApoB, LDL cholesterol and cardiovascular risk • Lp(a) and genetic cardiovascular risk • CAC scans and what a score of zero can and can't tell us • Statins and cardiovascular prevention • Biological age testing and epigenetic clocks • Sleep and circadian rhythm • Relationships, purpose and emotional health • AI and the future of personalised longevity medicine KEY TAKEAWAY Longevity isn't about chasing immortality or perfect biomarkers. It's about identifying risk earlier, improving what we can control and building the physical and emotional resilience to stay healthier for longer. The fundamentals still matter: nutrition, fibre, movement, metabolic health, sleep, relationships and purpose. RESOURCES MENTIONED EWG Dirty Dozen™ & Clean Fifteen™ Rhea discusses using the Environmental Working Group's Shopper's Guide to help prioritise which produce she chooses organic. The guide ranks conventionally grown produce according to pesticide residues. Bananas, avocados, pineapple, mangoes and kiwi are among the 2026 Clean Fifteen. https://www.ewg.org/foodnews/ RESEARCH • López-Otín C et al. Hallmarks of Aging: An Expanding Universe. Cell, 2023. • Reynolds A et al. Carbohydrate Quality and Human Health. The Lancet, 2019. • Kronenberg F et al. Lipoprotein(a) in Atherosclerotic Cardiovascular Disease and Aortic Stenosis. European Heart Journal, 2022. • Lu AT et al. DNA Methylation GrimAge Strongly Predicts Lifespan and Healthspan. Aging, 2019. ABOUT DR RHEA KOTECHA Dr Rhea Kotecha is a UK-trained doctor working in longevity and preventative medicine, functional medicine, clinical nutrition and metabolic health. THE LIVE MORE PODCAST If you enjoyed this conversation, follow The Live More Podcast on Spotify or Apple Podcasts so you never miss an episode. A quick rating or review on Apple Podcasts really helps more people discover the show. And if this episode resonated with you, share it with someone who might get value from it. The Live More Podcast explores evidence-informed conversations around longevity, health, human performance and living better for longer. Connect with me: The Live More Podcast Instagram: @biohackrob Website: https://www.biohackrob.com All links: https://linktr.ee/BioHackRob Medical disclaimer: This podcast is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet, medication, supplements or treatment.

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  Live More Podcast

  Given Months to Live, Now He's in the Top 1% | Paul Toberman

  Jul 20, 20261h 40mS0

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  Live More Podcast

  Given Months to Live, Now He's in the Top 1% | Paul Toberman

  Jul 20, 20261h 40m

  Featuring Paul Toberman Instagram: @paultoberman In this episode of the Live More Podcast, I sit down with Paul Toberman, diagnosed with stage 4 cancer of the bowel, liver, and lymph nodes, treatable but incurable, to talk about something most of us never have to confront: what it actually feels like to live well when your time is no longer unlimited. Paul makes a point early on that stuck with me. Most of us live as though we'll always have more time. Paul was told the opposite, and instead of shrinking, he became one of the most positive, clear-headed people I've ever had in front of a mic. That gap, between the diagnosis he was handed and the life he decided to live anyway, is the entire premise of this conversation. We get into the physiology and the psychology of it. Paul walks through the day he was diagnosed, how he told his kids and his parents, and the specific changes to diet, fasting, exercise, and mindset that have put him in the top 1% of responders to his treatment. He's blunt about the parts nobody warns you about: the side effects, the fear at 3am, and the moment a single negative thought, "another year of this," quietly started to drag him down until he caught it. In this episode: The day of the diagnosis, and why his very first thought was about his kids and his parents What "treatable but incurable" actually means, emotionally and physically The diet overhaul with dietician Jane Clark: no sugar, no processed food, slow-cooked protein, 15 to 20 portions of fruit and veg a day Why he fasts before treatment, and the "lion in the Serengeti" logic behind it Exercise as medicine, and the research that backs starting even during treatment The side effects nobody talks about: neuropathy, "first bite syndrome," and cold sensitivity How the diagnosis brought his family and friends closer, and revealed "more love than hate" The mindset shift: refusing the word "incurable," and literally "waking up the neutrophils" before blood tests What he'd tell his younger self about food, sugar, and reading the shelf life on a label What "Live More" means when you're the one facing limited time Key takeaway: A diagnosis doesn't have to define you. Paul's results, top 1% of responders, didn't come from one miracle. They came from stacking 1% improvements across diet, fasting, exercise, and mindset, while refusing to let the word "incurable" run his life. The real lesson isn't about cancer. It's that roughly 90% of life is how you react to it and 10% is the event itself, and that living more is about what you do with the time you have, not just how much of it is left. Studies referenced: American College of Sports Medicine (ACSM), 2019: structured exercise during active cancer treatment is associated with improved quality of life and reduced treatment-related fatigue. About Paul Toberman Paul is a London art dealer, husband, and father of two who was diagnosed around 16 months ago with stage 4 cancer of the bowel, liver, and lymph nodes, described by his oncologist as treatable but incurable. Rather than accept that framing, he built a regimen around diet (guided by leading dietician Jane Clark), regular fasting, strength training, and a relentlessly positive mindset, and has become one of the top 1% of responders to his treatment. He's now writing a book about the experience in the hope of helping others facing a similar diagnosis. Connect with me Live More Podcast Instagram: @biohackrob Website: https://www.biohackrob.com All links: https://linktr.ee/BioHackRob If you enjoyed this conversation, follow the Live More Podcast on Spotify or Apple Podcasts so you do not miss an episode. A quick rating or review on Apple Podcasts really helps new listeners find the show, and if this one resonated, share it with someone who would get something from it.

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  Live More Podcast

  Men's Health Cover Model Winner: 'I Was Doing Cocaine the Night I Won'

  Jul 5, 20261h 27mS0

  <p>Featuring Kirk Miller<br/>Instagram: @kirkmiller_<br/>Built To Last: https://kirkmiller.co.uk<br/><br/>In this episode of the Live More Podcast, I sit down with Kirk Miller, winner of Men's Health's Cover Model Competition in 2010 and the most-featured man in Men's Fitness history, to talk about something most people watching the fitness industry never get told: what it actually felt like on the inside while he looked like that on the outside.<br/><br/>Kirk makes a point early on that stuck with me. The night he won Men's Health, in a club with the whole...

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  Live More Podcast

  Men's Health Cover Model Winner: 'I Was Doing Cocaine the Night I Won'

  Jul 5, 20261h 27m

  Featuring Kirk Miller Instagram: @kirkmiller_ Built To Last: https://kirkmiller.co.uk In this episode of the Live More Podcast, I sit down with Kirk Miller, winner of Men's Health's Cover Model Competition in 2010 and the most-featured man in Men's Fitness history, to talk about something most people watching the fitness industry never get told: what it actually felt like on the inside while he looked like that on the outside. Kirk makes a point early on that stuck with me. The night he won Men's Health, in a club with the whole finalist team, he was in the bathroom doing cocaine. Not because he was living badly on the surface, he had the six-pack, the covers, the sponsorships, but because his internal confidence had never caught up to his external image. That gap, between how you look and how you actually feel, is the entire premise of the conversation. We get into the physiology and the psychology of it. Kirk was strict all week and self-destructive every weekend for most of his 20s, and still kept the same physique, which he uses as proof that looking lean tells you almost nothing about what's actually going on underneath, emotionally or metabolically. From there we cover identity, belief systems, the specific coaching framework he built after being released by Coventry City, and why he now believes physical confidence is only one of six pillars that actually determine whether change lasts. In this episode: - Why he turned down Manchester United at 13, and what getting released by Coventry City 7 years later taught him about identity - The night he won Men's Health while doing cocaine in a club toilet, and why he shares it publicly - The difference between physical confidence and emotional confidence, and why one without the other collapses - His 6 Built To Last pillars: purpose, structure, physical confidence, emotional confidence, perseverance, and environment - A practical 4-quadrant exercise for identity, beliefs, evidence and action you can do today - Why looking the same physique for over a decade doesn't mean you're metabolically or emotionally healthy - What coaching actor Jacob Scipio (Bad Boys) taught him about mindset over physique - His direct advice on how to actually get someone you love to change, without it becoming a nagging match Key takeaway: A six-pack is not proof of health. Kirk built and kept his for over 25 years while privately unwell, emotionally and, by his own account, physiologically. The work that actually lasts happens in the gap between how you look and how you feel, and most people never address it until it costs them something. About Kirk Miller Kirk is a performance coach, speaker, and winner of Men's Health's Cover Model Competition, and has appeared on the cover of Men's Fitness more times than any other man. He spent his teenage years as a professional football apprentice at Coventry City before being released, then worked as a plumber before winning Men's Health at 26. He has since built Built To Last, a coaching programme for founders and high performers structured around 6 pillars, purpose, structure, physical confidence, emotional confidence, perseverance and environment, and has been mentored by Tony Robbins and Brendon Burchard. He hosts The Kirk Miller Podcast, now over 200 episodes deep. Learn more about Built To Last: https://kirkmiller.co.uk/programme/ Connect with me 🎙 Live More Podcast 📱 Instagram: @biohackrob 🌐 Website: https://www.biohackrob.com 🔗 All links: https://linktr.ee/BioHackRob If you enjoyed this conversation, follow the Live More Podcast on Spotify or Apple Podcasts so you do not miss an episode. A quick rating or review on Apple Podcasts really helps new listeners find the show, and if this one resonated, share it with someone who would get something from it.

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