One Thirty Biohacks

In this episode of One Thirty Biohacks, we sit down with certified sleep counsellor and founder of the Sleep Institute, Laura Kanadel, to explore the science behind women's sleep and why their needs often differ from men's.

From puberty and the menstrual cycle to pregnancy, perimenopause, and menopause, Laura explains how hormonal changes influence sleep, recovery, mood, and overall wellbeing. We discuss why women are more likely to experience sleep disturbances, how poor sleep affects both physical and mental health, and the practical habits that can make a meaningful difference.

In this episode, we cover:
• Why women generally need more sleep than men
• How hormones influence sleep throughout different life stages
• The connection between sleep, stress, and cortisol
• Why the menstrual cycle affects energy and recovery
• Simple, evidence-based strategies for improving sleep quality
• How better sleep supports long-term health, resilience, and wellbeing

Whether you're navigating hormonal changes or simply looking to improve your sleep, this episode offers practical insights to help you better understand your body and prioritise one of the most important pillars of health.
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In today’s episode of One Thirty Biohacks, we sit down with Jan Svensson, co-founder of Pwr.8, for an inspiring conversation about movement, mindset, community and what it really means to create a healthy, balanced life.

Jan shares his personal journey from a challenging childhood and early life experiences to building Power 8 — a space rooted in movement, energy, aesthetics, connection and holistic wellbeing. We talk about how trauma can be transformed into purpose, and how curiosity, positivity and the ability to see beauty in life — even during difficult times can become powerful tools for healing and growth.

We explore the philosophy behind Power 8, where health is not only about physical performance, but also about balance, belonging and creating spaces where people feel welcome, accepted and motivated to move.

We talk about:
• Jan’s personal journey and transformation
• The evolution from Powerhouse to Power 8
• Why movement can support both physical and mental health
• The importance of positivity, curiosity and beauty in everyday life
• Creating inclusive fitness spaces that feel welcoming, not intimidating
• How community and connection can become part of the healing process
• Finding balance between the spiritual and material sides of life
This episode is a reminder that health is not only something we do — it is also how we choose to see life, how we move through challenges, and the people and environments we surround ourselves with.

As Jan says: “Focus on the beauty in life, even in difficult times.”
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In this episode of One Thirty Biohacks, we’re back with Prof. Christian Breymann — this time to talk about metabolic health as one of the most important foundations for long-term longevity, and why it becomes even more relevant across the hormonal shifts a woman goes through.

We explore how metabolic health intersects with perimenopause and menopause, and why symptoms are often misunderstood when we don’t look at the full picture: blood sugar regulation, inflammation, body composition, energy production, and the way hormones and metabolism constantly influence each other.

We also touch on PCOS (and the evolving terminology and understanding of the condition), and why it’s often a metabolic story as much as it is a reproductive one.

Finally, we dive into a topic that deserves far more attention: iron deficiency — what it can look like in real life, why it’s so common, and how countries like Switzerland use high-dose iron infusions as standard practice (while it’s still far less common in Denmark). A conversation with real takeaways and a few perspectives worth learning from.

About Prof. Christian Breymann
Prof. Breymann is a Professor of Obstetrics and Gynaecology based in Zurich, Switzerland, with a long-standing clinical focus on women’s health across life stages. He is also part of the advisory board for NOMAE, supporting our mission to raise the standard for women’s health and hormone care.

Please note: This episode is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional for personalised guidance.
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In this episode of One Thirty Biohacks, I sit down with psychotherapist, speaker, and founder of Compassionate Inquiry, Stephanie Canavesio, for a conversation that challenged some of my deepest assumptions about healing, human potential, and personal transformation.

We explore how our unconscious patterns, beliefs, and emotional wounds shape the way we experience the world — and how many of the limitations we carry today may simply be old narratives we have never questioned.

What makes this episode especially unique is that it became incredibly personal. In a completely unplanned moment, Stephanie guided me through a live somatic exploration of a recent trigger, allowing listeners to witness what it actually looks like when we move beyond intellectual understanding and into embodied healing.

Together we discuss:

• Why awareness alone is often not enough to create change
• How our nervous system stores old experiences and emotional patterns
• The connection between childhood adaptations and adult behaviours
• Compassionate Inquiry and the power of asking different questions
• Human potential, self-sabotage, and the stories that keep us stuck
• The difference between understanding a trigger and truly processing it
• A live, unscripted somatic healing session around one of my own recent triggers

This is a conversation about what becomes possible when we stop identifying with our past and start becoming curious about the stories we have been living by.

If you’ve ever felt trapped in recurring patterns, emotional reactions, or versions of yourself that no longer serve you, this episode might offer a completely different perspective.
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In this episode, we sit down with Professor Christian Breymann to explore the critical role hormones play in women’s long-term health, vitality, and disease prevention.
The conversation dives into some of the most common misconceptions surrounding hormone replacement therapy (HRT), why timing matters, and how hormones influence far more than reproductive health alone, from brain function and metabolic health to osteoporosis prevention and healthy ageing.

Together, we discuss:
• the science behind hormone replacement therapy
• why many women remain hesitant around HRT
• the importance of early and individualised intervention
• estrogen’s role beyond menopause symptom management
• how hormones may impact long-term brain, bone, and metabolic health
• prevention, longevity, and quality of life in female health

Professor Breymann also shares insights into current research, risk factors, and the evolving conversation around women’s hormonal health.
A thoughtful and educational discussion on understanding hormones not just as symptom management but as an important part of long-term female health and prevention.

Key timestamps:
00:00 Introduction to Women’s Health and Hormones
06:41 Understanding Estrogen’s Role Beyond Reproduction
11:51 Informed Decisions Around Hormone Therapy
16:31 Timing and Individualised Approaches to HRT
21:49 Risk Factors and the Dialogue on Hormone Therapy
31:41 Understanding Hormone Replacement Options
34:48 Local vs. Systemic Hormone Treatments
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