In this episode, your hosts, Bob Allen, osteopath since 2011, and Clare Elsby, therapy coach, take on one of the most misunderstood topics in health: posture.

If you’ve ever been told to “sit up straight” or felt guilty for slouching, this conversation is for you.

You’ll find out why there’s no such thing as good or bad posture — only postures you stay in for too long. Bob explains how our bodies are designed to move, not hold one perfect shape. Drawing on stats around work-related musculoskeletal pain and his clinical experience, he makes the case that movement, not position, is key.

The episode dives into ergonomics, remote working, and the challenges of hot desking, especially for those with neurodiverse needs. Clare adds insight into how our environment, lighting, noise, and sense of personal space can all impact both posture and mental health. They also share practical advice for making your workstation work for you, whether you're in the office or working from home.

This one goes into detail on how small changes can make a big difference, together with a reminder that being comfortable in your own body isn’t about perfection but being good enough.

• There’s no perfect posture — it’s about not staying in one position for too long.
• Your workstation should be designed to fit you, not the “average person.”
• Ergonomic furniture is optional, well-set-up furniture is essential — regular movement is key.
• Taking regular breaks for as little as 5 minutes can be enough to reset posture, reduce muscle and joint pain, and boost your focus.
• Neurodiverse individuals may benefit from tailored environments and tools like noise-dampening earbuds.

Links & Further Reading

🎥Loop Earplugs review https://www.youtube.com/watch?v=JosCM9U4rFQ

📚 More on posture https://mailchi.mp/8b228eea9835/hey-show-that-you-care-6253846

A bit more about Bob and Clare

🌿 Find out more about Clare’s therapy work: clareelsby.com

📖 Read Bob’s story and why he became an osteopath: bit.ly/BobsOsteoStory

📨 Sign up for Bob’s popular Pain Free Living newsletter: bit.ly/PFL_newsletter_signup

📱 Follow Bob on social media and podcast updates: linktr.ee/Painfreeliving

In this episode, Bob and Clare team up to explore the art and science of aging well. Bob brings his background in physical health and movement, while Clare brings the positive psychology perspective to help you rethink what it means to grow older.

The duo busts the myth that aging equals inevitable decline. Bob introduces the difference between chronological age (the number on your birth certificate) and biological age—which can be influenced by lifestyle factors.

They unpack the science behind telomeres and DNA methylation, showing how habits like eating well, exercising regularly, reducing stress, and getting enough sleep can literally slow down the aging process at a cellular level.

Clare expands the conversation to the psychological and social aspects of aging. Drawing inspiration from Blue Zones—regions like Okinawa, Sardinia, and Icaria where people live exceptionally long, healthy lives—she explains the power of community, purpose (ikigai), natural movement, and mostly plant-based diets. These areas demonstrate that aging well isn't about gyms and green juices—it's about connection, meaning, and small daily habits that add up to a long, vibrant life.

Together, Bob and Clare argue that aging isn’t a problem to solve—it’s a privilege to embrace. With science, movement, mindset, and purpose, we can all grow older with strength, clarity, and yes, a touch of cheeky defiance.

🔑 Key Takeaways:

• You can be biologically younger than your chronological age through lifestyle choices
• Telomere length and DNA methylation are influenced by sleep, exercise, and diet
• Blue Zones thrive on purpose, social connection, natural movement, and mostly plant-based diets
• Positive psychology shows that having a reason to get out of bed extends life and improves mental health

Links & Further Reading

🎥The Dan Buettner Blue Zone video https://www.youtube.com/watch?v=SyLtsAgA7E0

🎥 How the placebo and nocebo effects work https://youtu.be/5UnOOJLLA6g

📚 What's the difference between your chronological and biological age? https://www.verywellhealth.com/what-is-chronological-age-2223384

A bit more about Bob and Clare

🌿 Find out more about Clare’s therapy work: clareelsby.com

📖 Read Bob’s story and why he became an osteopath: bit.ly/BobsOsteoStory

📨 Sign up for Bob’s popular Pain Free Living newsletter: bit.ly/PFL_newsletter_signup

📱 Follow Bob on social media and podcast updates: linktr.ee/Painfreeliving

You may have heard of the placebo and nocebo effects, but I suspect you may not appreciate how powerful they can be.

In this episode, your hosts, Bob Allen, an osteopath since 2011, and Clare Elsby, a therapy coach, explore these fascinating and often misunderstood concepts and how they might already be influencing your health.

You’ll find out how the placebo effect can produce genuine changes in pain, mood, and function, even when there’s no active medical ingredient involved. From sugar pills to sham surgery, Bob shares clinical examples and surprising research that reveal just how powerful belief and expectation can be in the healing process. You’ll also learn about “open-label” placebos — where people know they’re taking a placebo and still feel better!

We then explore the nocebo effect — the lesser-known but equally powerful negative side of this phenomenon. Clare and Bob highlight how medical language and fear-based messaging (“bone on bone,” “degenerative disc disease”) can actually make your pain worse, slow down recovery, and increase anxiety.

They share real-life experiences where people were told to expect the worst — and then lived down to it.

Clare brings in the mental health perspective, including a critical look at antidepressants and the “chemical imbalance” theory, as explored in the work of psychiatrist Professor Joanna Moncrieff.

This is a must-listen episode if you’ve ever wondered how your mind and expectations affect your body and what you can do to harness that for better health.

• The placebo effect can trigger real, measurable changes in the brain, even when you know you’re taking a placebo.
• 97% of UK GPs have used placebo-based strategies to support their patients.
• The nocebo effect happens when negative suggestions or beliefs cause real symptoms and can block recovery.
• Language matters: terms like “bone on bone” or “degenerative disc disease” can reinforce your pain and fear.
• Understanding the placebo and nocebo effects helps you become a better advocate for your own health so you can receive better care and improve your health outcomes.

Links & Further Reading

🎥 The knee surgery placebo video https://www.youtube.com/watch?v=HqGSeFOUsLI&t=5s

🎥 How to get the most from your medical appointment https://youtu.be/vuHm7gYxHWo

📚 Find the book on SSRIs here https://www.waterstones.com/book/chemically-imbalanced/joanna-moncrieff/9781804291246

📊 The Statins study https://www.ndph.ox.ac.uk/news/new-study-muscle-pain

📊 The GP study https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0058247

🌿 Find out more about Clare’s therapy work: clareelsby.com

📖 Read Bob’s story and why he became an osteopath: bit.ly/BobsOsteoStory

📨 Sign up for Bob’s popular Pain Free Living newsletter: bit.ly/PFL_newsletter_signup

📱 Follow Bob on social media and podcast updates: linktr.ee/Painfreeliving