The Animal Based Dad Podcast

Light Diet - Part 1_Sunlight, Skin & Science: The Forgotten Power of Natural Light - Deep Dives with Roderick Lambert

Could your daily sunlight exposure be the missing link in your health routine?
In this illuminating episode, Ricky and Roderick dive deep into the surprising science of sunlight, exploring how natural light affects everything from melanin production and mood to immunity and mitochondrial health.
Discover the real reason vitamin D might just be a stand-in for something much bigger, and why modern artificial lighting may be sabotaging your well-being.
They also tackle hot topics like infrared therapy, the biological wisdom of skin pigmentation, and how weather patterns can subtly shift your mental and physical state.
So, whether you're basking on a terrace or buried under LEDs, this is your guide to reclaiming the light your body was built for.
 
Links to some of data & resources upon which this discussion was based:
Electromagnetic spectrum: https://www.khanacademy.org/science/electromagnetism/x4352f0cb3cc997f5:the-remaining-maxwell-s-equation-and-understanding-light/x4352f0cb3cc997f5:properties-of-em-waves/a/light-and-the-electromagnetic-spectrum 
Spectrum of visible light: https://www.blockbluelight.co.uk/pages/what-is-blue-light/?ref=RODERICKLAMBERT 
John Ott: 2 minute video on the effects of light on hyperactive children, hens and mice: https://drive.google.com/file/d/1RR_AYSRI5un1jqwr7y16kt5cs6w6glXD/view?usp=share_link 
Sweden study - Nonsmokers who avoided sun exposure had a life expectancy similar to smokers in the highest sun exposure group, indicating that avoidance of sun exposure is a risk factor for death of a similar magnitude as smoking: https://onlinelibrary.wiley.com/doi/full/10.1111/joim.12496
Sunlight: time for a rethink? https://www.jidonline.org/article/S0022-202X(24)00280-X/fulltext
Light stimulation of mitochondria reduces blood glucose levels: https://onlinelibrary.wiley.com/doi/full/10.1002/jbio.202300521 
Sun Exposure and Its Effects on Human Health: Mechanisms through Which Sun Exposure Could Reduce the Risk of Developing Obesity and Cardiometabolic Dysfunction: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5086738/
Photobiomodulation Improves Serum Cytokine Response in Mild to Moderate COVID-19: The First Randomized, Double-Blind, Placebo Controlled, Pilot Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC9304695/
Video: Roger Seheult, Pulmonary ICU doctor and light as therapy: https://youtu.be/2Zzo4SJopcY?si=dnSV38FB8H3DxV-e 
How UV Light Touches the Brain and Endocrine System Through Skin, and Why (how light cleaves proopiomelanocortin peptides): https://academic.oup.com/endo/article/159/5/1992/4931051
LED light for health. Video lecture, Alexander Wunsch https://vimeo.com/137681449
Opsin absorption spectra: https://www.sas.upenn.edu/%7Etareilaj/AbsorptionSpectrum.html 
Absorption and emission spectra of basic elements (video): https://youtu.be/bSI9E2Pc_jU?si=tEo8lBkP81TEGdsd&t=372 
 
If you would like a more comprehensive list of the research which has informed this discussion (because space within the episode description is limited), please sign up to Roderick’s mailing list via https://midlifemetabolichealth.com/profile
 
Roderick also has some affiliate links to help you harness the power of light and stay aligned with your Circadian Rhythms (products he uses daily):
Morning: use this full-spectrum SAD panel for a daily circadian reset: https://solshine.org/products/sol-photovites?ref=MMH10
Use code MMH10 for a 10% discount. Free global shipping. 
Daytime: maintain peak cognitive function by illuminating your workspace with this floor lamp: https://solshine.org/products/telescope?ref=MMH10
Use code MMH10 for a 10% discount. Free global shipping. 
Evening: Support your melatonin rise using this flexible light bulb in your lamps and house lighting: https://www.blockbluelight.co.uk/products/full-spectrum-light-bulb/?ref=RODERICKLAMBERT
10% discount automatically added at check-out via this link.
Choose from a wide-range of Blue Blocking glasses (including clip-ons and fit-overs for prescription specs): https://www.blockbluelight.co.uk/collections/blue-light-blocker-glasses/?ref=RODERICKLAMBERT
10% discount automatically added at check-out via this link.
Night : avoid disrupting your circadian rhythm before bed or during night time disruptions with these no-blue night lights: https://www.blockbluelight.co.uk/collections/sleep-enhancing-lighting?sort_by=manual&filter.p.m.my_fields.lighting_type=Night+Lights/?ref=RODERICKLAMBERT
10% discount automatically added at check-out via this link.
 
Where to find Roderick Lambert:
LinkedIn: https://www.linkedin.com/in/rodericklambert/
YouTube: https://www.linkedin.com/in/rodericklambert/ 
Links page: https://midlifemetabolichealth.com/
Facebook: https://www.facebook.com/MidlifeMetabolicHealth
 
More from Ricky Du Plessis / Animal-Based Dad:
Zinzino Questionnaire (personalized product recommendation):
https://forms.pabbly.com/form/share/2c6d-722611668
Conquering King Stomach (my book):
Kindle (Global) / Standard Paperback (UK & USA): https://amzn.to/4hRImti
Premium paperback (International): https://amzn.to/4l5F2h3

Episode 06: From Dad Bod to Dynamic - Unlocking Lifelong Health & Mobility with Toby Swallow

In this eye-opening episode, Ricky sits down with mobility and strength expert Toby Swallow, a former world champion powerlifter, who shares his transformative approach to aging, fitness, and pain-free living.
Discover why mobility is a key piece in the longevity puzzle, how most men misunderstand their fitness, and the five lifestyle pillars you must master to extend your health-span, not just your lifespan.
They dive into the dangers of the modern sedentary lifestyle, the real reason you're always hungry, and how to future-proof your body with smarter – not harder - training.
Whether you're an athlete, a recreational warrior or just starting your health journey, this episode offers powerful tools to reclaim control over your health, strength, and independence.
 
Toby has a wealth of knowledge and experience, with a keen interest across the following:
The health of middle-aged men, the reductionist narrative to health, deterioration of health and fitness.
The need to raise education and standards and move away from the participative approach to health, and that there is no one singular approach, rather a better multifaceted approach to health.
Fitness is by far THE best intervention to health that we have, yet it's misunderstood, and miss used.
Protocols - LIFESTYLE, an integrated approach based around sustainable practices.
 
Find more from Toby Swallow Coaching here:
Website: https://www.tobyswallowcoaching.co.uk
Social media/ LinkedIn: https://www.linkedin.com/in/toby-swallow-coaching/
Newsletter: https://lnkd.in/ekaVdZi5
 
More from Ricky Du Plessis / Animal-Based Dad:
Zinzino Questionnaire (personalized product recommendation):
https://forms.pabbly.com/form/share/2c6d-722611668
Conquering King Stomach (my book):
Kindle (Global) / Standard Paperback (UK & USA): https://amzn.to/4hRImti
Premium paperback (International): https://amzn.to/4l5F2h3

Why Test-Based Personalized Nutrition is Absolutely Brilliant - Deep Dives

Discover the hidden epidemic of Omega-3 deficiency affecting ~97% of the population and what you can do about it.
In this episode, non-fiction author and metabolic health advocate Ricky Du Plessis dives into the concept of test-based personalized nutrition with Zinzino, sharing how their innovative Omega-6 to Omega-3 balance test and bioavailable Balance Oil+ are transforming health outcomes.
Learn how chronic inflammation, cognitive decline, and poor immune function are all tied to nutritional imbalances, and how you can take control with simple at-home solutions.
Plus, Ricky opens up about his own journey from struggling with metabolic health to becoming a trusted voice in nutritional wellness. Whether you're into biohacking, longevity, or just feeling your best, this episode delivers actionable insights backed by science.
 
More from Ricky Du Plessis / Animal-Based Dad:
Zinzino Questionnaire (personalized product recommendation):
https://forms.pabbly.com/form/share/2c6d-722611668
Conquering King Stomach (my book):
Kindle (Global) / Standard Paperback (UK & USA): https://amzn.to/4hRImti
Premium paperback (International): https://amzn.to/4l5F2h3

Episode 05: How Men Over 50 Can Reclaim Their Health and Energy with No Fads or Excuses - Andre Obradovic

If you’re a man over 50 feeling stuck, frustrated, overweight, and exhausted — this is the episode you can't afford to miss.
In this powerful conversation, I sit down with Andre Obradovic, a no-BS Health and Executive Performance Coach, former Australian Army Officer, and he completed the SAS Selection Course as a young officer in 1989. He is now also back serving in the Army as a Part Time Performance Coach. With over 30 years of leadership experience and having coached 750+ clients worldwide, Andre shares the proven strategies he uses to help high-performing men reclaim their health, energy, and discipline - without starvation diets, endless cardio, or fitness fads.
Andre exposes the dangers of "conventional stupidity" - the modern trap of normalising fatigue, stress, weight gain, and chronic illness - and shows you how to break free and take full ownership of your health and life.
 Inside, you’ll discover:
Why most mainstream health advice fails men over 50
How to regain energy, strength, and sharpness without wrecking yourself at the gym
The mindset shifts that separate thriving men from those stuck in decline
Why discipline, ownership, and leadership are the real "secrets" to lasting health
Andre’s work is trusted by leaders in the health and military worlds and backed by dozens of five-star client reviews – it was an absolute treat to interview him.
Learn more about Andre at andreobradovic.com
Follow Andre on LinkedIn: www.linkedin.com/in/andreobradovic/
If you’re ready to stop following the herd and start leading your health journey - this is the episode for you!
 
More from Ricky Du Plessis / Animal-Based Dad:
Zinzino Questionnaire (personalized product recommendation):
https://forms.pabbly.com/form/share/2c6d-722611668
Conquering King Stomach (my book):
Kindle (Global) / Standard Paperback (UK & USA): https://amzn.to/4hRImti
Premium paperback (International): https://amzn.to/4l5F2h3

Reset Your Rhythm: How Circadian Health Transforms Sleep, Energy & Longevity – Deep Dive

Episode 2 in my 5-part mini-series with Roderick Lambert.
Is your internal clock out of sync…? And is this costing you your health…? In this week’s Deep Dive episode, we continue the mini-series with Roderick Lambert and Ricky Du Plessis, discussing circadian rhythms to explore how aligning your daily habits with your body's natural 24-hour cycle can lead to better your sleep quality, give you sharper focus, improved energy, and a longer, healthier life.
You’ll learn:
What circadian rhythms really are, and why they matter for every cell in your body!
How hormones like cortisol, melatonin, and adenosine influence your sleep-wake cycles!
The hidden toll of shift work, late nights, and “social jet lag”!
Simple strategies to sync your lifestyle with your biological clock!
How aligning with nature’s rhythms boosts recovery, energy, and most importantly - your metabolic health!
This episode lays the groundwork for reclaiming your health by working with your biology, not against it—no supplements or fads required.
BONUS: Turn all the wisdom in this podcast into action - get Roderick’s brand-new video guide: how to burn fat in your sleep. Just 2 videos & 7 steps. Currently on sale for only $27 at https://5daysleepmethod.com/
 
#CircadianRhythms #SleepHealth #NaturalEnergy #Biohacking #Chronobiology #WellnessPodcast #AnimalBasedLiving
 
Links to some of data & resources upon which this discussion was based:
Circadian Disruption Leads to Insulin Resistance and Obesity: https://www.cell.com/current-biology/fulltext/S0960-9822(13)00083-3
Circadian rhythm regulation in the immune system: https://onlinelibrary.wiley.com/doi/10.1111/imm.13747
Evening home lighting adversely impacts the circadian system and sleep: https://www.nature.com/articles/s41598-020-75622-4
Light exposure during sleep impairs cardiometabolic function: https://pubmed.ncbi.nlm.nih.gov/35286195/
Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans: https://academic.oup.com/jcem/article/96/3/E463/2597236
Lipid metabolism around the body clocks: https://www.sciencedirect.com/science/article/pii/S0163782723000255#f0005
Effects of light on human circadian rhythms, sleep and mood: https://link.springer.com/article/10.1007/s11818-019-00215-x
Brighter nights and darker days predict higher mortality risk: A prospective analysis of personal light exposure in >88,000 individuals: https://www.pnas.org/doi/10.1073/pnas.2405924121
If you would like a more comprehensive list of the research which has informed this discussion (because space within the episode description is limited), please sign up to Roderick’s mailing list via https://midlifemetabolichealth.com/profile
 
Roderick also has some affiliate links to help you harness the power of light to align your Circadian Rhythms (products he uses daily):
Morning: use this full-spectrum SAD panel for a daily circadian reset: https://solshine.org/products/sol-photovites?ref=MMH10
Use code MMH10 for a 10% discount. Free global shipping. 
Daytime: maintain peak cognitive function by illuminating your workspace with this floor lamp: https://solshine.org/products/telescope?ref=MMH10
Use code MMH10 for a 10% discount. Free global shipping. 
Evening: Support your melatonin rise using this flexible light bulb in your lamps and house lighting: https://www.blockbluelight.co.uk/products/full-spectrum-light-bulb/?ref=RODERICKLAMBERT
10% discount automatically added at check-out via this link.
Choose from a wide-range of Blue Blocking glasses (including clip-ons and fit-overs for prescription specs): https://www.blockbluelight.co.uk/collections/blue-light-blocker-glasses/?ref=RODERICKLAMBERT
10% discount automatically added at check-out via this link.
Night : avoid disrupting your circadian rhythm before bed or during night time disruptions with these no-blue night lights: https://www.blockbluelight.co.uk/collections/sleep-enhancing-lighting?sort_by=manual&filter.p.m.my_fields.lighting_type=Night+Lights/?ref=RODERICKLAMBERT
10% discount automatically added at check-out via this link.
 
Where to find Roderick Lambert:
LinkedIn: https://www.linkedin.com/in/rodericklambert/
YouTube: https://www.linkedin.com/in/rodericklambert/ 
Links page: https://midlifemetabolichealth.com/
Facebook: https://www.facebook.com/MidlifeMetabolicHealth
 
More from Ricky Du Plessis / Animal-Based Dad:
Zinzino Questionnaire (personalized product recommendation):
https://forms.pabbly.com/form/share/2c6d-722611668
Conquering King Stomach (my book):
Kindle (Global) / Standard Paperback (UK & USA): https://amzn.to/4hRImti
Premium paperback (International): https://amzn.to/4l5F2h3

Episode 04: From Corporate Prodigy to Pioneering Mid-Life Metabolic Health Coach – Roderick Lambert

In this week’s episode of my Guest Interview Series, I speak with Roderick Lambert who walks us through his personal health journey and how this led him to pivot his career from corporate professional to a pioneering metabolic health coach and has fostered a passion for the science underpinning metabolic / mitochondrial health.
He was only of the very first health coaches I have come across whose message isn’t siloed and who speaks openly about the multifactorial nature and requirements of metabolic health – he was also the very first I came across to really delve into “quantum biology” and more specifically “light diet”.
His insights are fascinating and his level of knowledge impressive!
You are in for a treat…
 
Where to find Roderick Lambert:
LinkedIn: https://www.linkedin.com/in/rodericklambert/
YouTube: https://www.linkedin.com/in/rodericklambert/ 
Links page: https://midlifemetabolichealth.com/
Facebook: https://www.facebook.com/MidlifeMetabolicHealth
Sign up to his newsletter (and get the dedicated email on Inflammation): https://midlifemetabolichealth.com/profile
Get Roderick’s free 6-part series on How we REALLY make energy (all about mitochondria and inflammation): https://midlifemetabolichealth.com/energy
 
More from Ricky Du Plessis / Animal-Based Dad:
Zinzino Questionnaire (personalized product recommendation):
https://forms.pabbly.com/form/share/2c6d-722611668
Conquering King Stomach (my book):
Kindle (Global) / Standard Paperback (UK & USA): https://amzn.to/4hRImti
Premium paperback (International): https://amzn.to/4l5F2h3

The 5-Pillars of Metabolic Health: A Blueprint for Lifelong Health - Deep Dive Series

In this special solo episode of The Animal Based Dad Podcast - Deep Dive Series, Ricky takes a break from the mini-series with Roderick (who's enjoying well deserved time off over Easter) to dive deep into the powerful framework behind his upcoming second book.
This is your first look at Ricky’s 5-Pillars of Metabolic Health - a concept forged from personal experience, ancestral wisdom, and cutting-edge science. From sleep and sunlight to grounding and movement, Ricky explores how these foundational elements are interconnected, and why most modern health advice misses the bigger picture.
Expect real talk, lived insight, and a passionate breakdown of:
Why nutrition alone isn't enough.
The overlooked power of natural light exposure.
Grounding: woo-woo or well-proven?
How modern life has hijacked our biology - and what to do about it.
A teaser at Ricky’s model in development providing a “hierarchy” that could reshape your approach to health forever.
If you're ready to stop hacking symptoms and start addressing root causes, this episode is your roadmap.
And don't worry – the mini-series with Roderick picks back up next Thursday (April 24th) with the circadian rhythm deep dive!
 
Ricky's guest appearance on Martin Gillespie’s Podcast (Metabolic Wellbeing without the BS): https://open.spotify.com/episode/79WnGEDhU17ZLuSj21nZ50
 
More from Ricky Du Plessis / Animal-Based Dad:
Zinzino Questionnaire (personalized product recommendation):
https://forms.pabbly.com/form/share/2c6d-722611668
Conquering King Stomach (my book):
Kindle (Global) / Standard Paperback (UK & USA): https://amzn.to/4hRImti
Premium paperback (International): https://amzn.to/4l5F2h3

Episode 03 - Reclaiming Health: From Carb-Loaded to Carnivore with Ryan Douglas

In this eye-opening episode of the Animal-Based Dad podcast, I sit down with health advocate & Health Coach Ryan Douglas to explore the life-changing power of food. From battling digestive issues to reversing chronic conditions, Ryan shares his transition from a standard, high-carb diet to a predominantly carnivorous lifestyle, and the profound impact it’s had on his metabolic health, mental clarity, and immune strength.
 
Together, Ryan and I delve into:
The link between gut health and mental health disorders like ADHD, anxiety, and depression.
How intermittent fasting and ketogenic diets can reverse type 2 diabetes and significantly improve the management of type 1.
The underestimated role of sunlight, sleep, and circadian rhythms in healing.
The dangers of processed foods and the pharmaceutical model of symptom management.
Why gradual lifestyle changes beat extreme diets every time.
This episode is packed with actionable insights for anyone struggling with chronic health issues, digestive discomfort, or simply wanting to take control of their well-being through nutrition and lifestyle.
Tune in now to learn how small, intentional changes can lead to massive, sustainable health gains.
 
Where to find more from my Guest:
Website: https://healthwealthuk.com/
LinkedIn: https://www.linkedin.com/in/ryanhealthwealth/
Facebook: https://www.facebook.com/hwpoduk
Linktree: https://linktr.ee/healthwealthuk
 
More from Ricky Du Plessis / Animal-Based Dad:
Zinzino Questionnaire (personalized product recommendation):
https://forms.pabbly.com/form/share/2c6d-722611668
Conquering King Stomach (my book):
Kindle (Global) / Standard Paperback (UK & USA): https://amzn.to/4hRImti
Premium paperback (International): https://amzn.to/4l5F2h3

Deep Dives - Inflammation with Roderick Lambert

The topic being discussed = Inflammation
 
Summary of discussion:
We introduce the topic of inflammation and explain what inflammation is, why it's important, the sources of stress that create inflammatory responses, the mechanisms involved, and things people can do about it. Roderick emphasizes that inflammation can be both good and bad depending on the context and aims to provide a better understanding so listeners can make informed decisions about their health.
Areas covered include:
Understanding Inflammation in the Body
Sources of Daily Stressors and Impact
Long-Term Chemical Impacts and Health Risks
Modern Life's Impact on Human Health
Biological Effects of Substance Exposure
Natural Healing and Environmental Triggers
Balancing Omega-6 and Omega-3 Fatty Acids
Mitochondrial Health and Grounding Benefits
Methylene Blue and Ancestral Lifestyle
 
Links to some of data & resources upon which this discussion was based:
Circadian rhythms / Grounding: compendium from https://thecrdchallenge.com/
Light exposure & circadian rhythms research: https://thecrdchallenge.com/week-1-research/
Sunlight, UV and chrononutrition: https://thecrdchallenge.com/week-2-research/
Grounding & EMF: https://thecrdchallenge.com/week-3-research/
The importance of Omega-3 Essential Fatty Acids: https://open.substack.com/pub/rickyduplessis/p/the-critical-role-of-omega-3-fatty?r=4nosyy&utm_campaign=post&utm_medium=web
Non-native EMF and Oxidative Stress: https://pmc.ncbi.nlm.nih.gov/articles/PMC8038719/
Forever Chemicals: the best entry point to the topic is to watch the film Dark Waters, which is based on a true story regarding forever chemicals: https://www.focusfeatures.com/dark-waters
If you would like a more comprehensive list of the research which has informed this discussion (because space within the episode description is limited), please sign up to Roderick’s mailing list via https://midlifemetabolichealth.com/profile
 
Where to find Roderick Lambert:
LinkedIn: https://www.linkedin.com/in/rodericklambert/
YouTube: https://www.linkedin.com/in/rodericklambert/ 
Links page: https://midlifemetabolichealth.com/
Facebook: https://www.facebook.com/MidlifeMetabolicHealth
Sign up to his newsletter (and get the dedicated email on Inflammation): https://midlifemetabolichealth.com/profile
Get Roderick’s free 6-part series on How we REALLY make energy (all about mitochondria and inflammation): https://midlifemetabolichealth.com/energy
 
More from Ricky Du Plessis / Animal-Based Dad:
Zinzino Questionnaire (personalized product recommendation):
https://forms.pabbly.com/form/share/2c6d-722611668
Conquering King Stomach (my book):
Kindle (Global) / Standard Paperback (UK & USA): https://amzn.to/4hRImti
Premium paperback (International): https://amzn.to/4l5F2h3

Episode 02 - From Law to Longevity: The Carnivore Lawyer’s Fight for Health Freedom

In this powerful and deeply personal episode of the Animal-Based Dad podcast, Ricky Du Plessis welcomes attorney and health advocate Christopher Brandlin - also known as The Carnivore Lawyer®. Christopher shares his remarkable transformation from a high-powered legal career and near-death health crisis to reclaiming his vitality through the carnivore diet, regenerative medicine, and alternative therapies.
Tune in as they explore:
Christopher’s battle with chronic illness, botched surgeries, and how a 10-day water fast helped him reset his health.
How the carnivore diet, guided by Dr. Sophia Clemens, became his lifeline.
The role of hyperbaric oxygen, ozone, peptides, and stem cells in healing.
The failures of conventional medicine and the push for symptom-based treatment.
Christopher’s bold run for Congress to bring natural health and preventative care to the national spotlight.
Why the media and pharmaceutical industry don't want you to take control of your own health.
How to redefine health-span over lifespan, and the importance of eating real, local, high-quality animal foods.
This episode is a must-listen for those who question mainstream health narratives and are looking for real, radical transformation. Christopher’s story is not just about recovery - it’s about reclaiming sovereignty over your body, your choices, and your future.
Stream it now and discover how law, legacy, and liver can all go hand-in-hand in the journey toward optimal wellness.
 
Where to find him:
LinkedIn: https://www.linkedin.com/in/christopher-p-brandlin-esq-mba-broker-dtr-51a753247/
Campaign Page for Congress Race: https://www.chrisbrandlin.com/
Law Firm: https://brandlinlaw.com/
 
More from Ricky Du Plessis / Animal-Based Dad:
Zinzino Questionnaire (personalized product recommendation):
https://forms.pabbly.com/form/share/2c6d-722611668
Conquering King Stomach (my book):
Kindle (Global) / Standard Paperback (UK & USA): https://amzn.to/4hRImti
Premium paperback (International): https://amzn.to/4l5F2h3