Perflow

About Perflow

The Perflow Podcast explores what truly shapes our health—and how we can take a more active role in it. In a world of conflicting advice and complex health messaging, Perflow exists to bring clarity, context and practical insight to listeners who want to understand their health more deeply.

Publisher

Dr Paul Ch'en & Dr Wafaa Abdel-Hadi

Category

health & fitness

Language

en

Explicit

No

First episode

20 Apr 2026

Latest episode

8 Jun 2026

Latest episodes

9 episodes in the feed.

1. 

   8 Jun 2026

   Episode 8- Embracing Happiness: Insights from Season One of Perflow Podcast

   Discover the essence of happiness from healthcare professionals and thought leaders in this reflective closing episode of Perflow Season One. We explore how social connections, purpose, and self-care contribute to well-being, emphasizing practical tips to cultivate happiness even during challenging times. Key Topics: The subjective nature of happiness and individual differences The role of social connections and community in fostering happiness Understanding happiness through frameworks like Ikigai and eudaimonia The science of happiness hormones: dopamine, oxytocin, serotonin, and endorphins Strategies for maintaining happiness amid stress and health challenges The importance of reflection and mindfulness in emotional resilience Inspirational stories of resilience, including Michael J. Fox and community heroes Practical self-care habits and lifestyle modifications to boost happiness Upcoming plans for Season Two and the importance of continuous learning Timestamps: 00:00 - Wrapping up Season One and reflecting on the journey 01:09 - Personal exercise routines and habit formation insights 02:12 - The subjective nature of happiness and changing values 03:22 - Feelings of happiness and dopamine effects 04:27 - Childhood happiness and personal stories 05:52 - Social connections as a key to happiness 06:20 - Stress management tips and gratitude practices 07:30 - The concept of Ikigai and its relevance to happiness 09:26 - Exploring happiness in adversity with stories of resilience 11:48 - Theories of well-being: Hedonic vs. eudaimonic approaches 12:43 - How health conditions like diabetes influence happiness 13:58 - The importance of positivity and purpose in life 16:11 - The science behind happiness hormones and their effects 17:10 - Simple actions to boost endorphins and mood 18:30 - The impact of positive doctor-patient interactions 19:25 - Practicing presence and mindful reflection in daily life 20:49 - The role of small dopamine increments and reflection 21:01 - Success stories from positive healthcare interventions 22:29 - The relationship between gratitude, love, and happiness 25:07 - The significance of purpose and purpose-driven life 26:10 - The joy of ongoing learning, community, and connection 27:32 - Appreciation for shared journeys and upcoming seasons Resources: The Blue Zones: Lessons for Living Longer (https://www.bluezones.com/) Ikigai: The Japanese Secret to a Long and Happy Life (https://www.amazon.co.uk/Ikigai-Japanese-secret-long-happy/dp/178633089X) Dr. David Unwin’s Work on Reversing Diabetes (https://nutrition.bmj.com/content/bmjnph/early/2021/01/11/bmjnph-2020-000072.full.pdf) The Ketogenic Kitchen by Domini Kemp & Patricia Daly (https://www.amazon.co.uk/Ketogenic-Kitchen-Domini-Kemp/dp/071716926X) Logotherapy (https://www.amazon.co.uk/Mans-Search-Meaning-classic-Holocaust/dp/1844132390)

2. 

   1 Jun 2026

   Episode 7- Move Better Feel Better: What Hope Molecules Do Inside Your Body

   Overview: In this episode, Paul and Wafaa explore the multifaceted nature of exercise, its mental health benefits, and the importance of social connections. They discuss practical advice, scientific insights, and personal experiences related to physical activity and holistic well-being. Key Topics: The importance of balancing exercise intensity and avoiding overtraining to prevent health issues. The scientific basis of exercise-induced hormones, such as myokines, serotonin, and endorphins, and their effects on mood and physical health. Practical guidelines from the NHS: aiming for 150 minutes of moderate activity per week, including walking, resistance, and aerobic exercises. The mental and emotional benefits of dancing, mindful movement, and enjoyable physical activities. Strategies for habit formation: making exercise easier through planning and accountability. Personalized exercise recommendations considering age, health status, and individual preferences. Community initiatives like Oxford Longevity Project walks promoting socialization and physical activity. The significance of early childhood nutrition and habits for lifelong health and activity levels. The importance of enjoying exercise to sustain long-term habits and prevent burnout. Timestamps: 00:00 - Introduction to exercise and social connections 00:27 - Personal family and social updates 01:06 - Connecting with friends and helping others 02:23 - Over-exercising during Ramadan and potential health impacts 03:21 - NHS exercise guidelines and intensity levels 04:20 - The benefits of movement, steps, and balanced activity 05:46 - Myokines (hope molecules) and exercise-induced hormonal benefits 06:06 - Types of physical activity: strength, cardio, daily movement 07:01 - Resistance training for testosterone and bone health 07:28 - The role of weight lifting in preventing osteoporosis 08:20 - Hormones like serotonin, dopamine, oxytocin from exercise 09:12 - Boosting serotonin naturally through activity and diet 09:42 - The interconnectedness of self-care, diet, movement, and happiness 10:46 - Habit formation strategies and making exercises accessible 11:16 - Community walks and social exercise initiatives 12:39 - Insights from Angela Rippon on dancing and happiness 13:46 - Dancing's benefits for Parkinson's and mental health 14:30 - Incorporating dance into health routines and NHS programs 15:18 - The social and emotional joy of group activities like walking 16:45 - Childhood nutrition's impact on physical development and activity 17:43 - Personalization of exercise based on age and health status 18:11 - Making exercise fun and avoiding making it a chore 18:42 - The importance of sustainable exercise habits 19:10 - Planning for next Oxford Longevity Project walk 19:36 - Wafaa's plan to exercise gently for sustainability 20:13 - Using weights during walks and promoting muscle health 21:36 - Closing remarks and encouragement to incorporate movement into daily life Resources & Links: NHS Physical Activity Guidelines (https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/) Oxford Longevity Project (https://www.bing.com/ck/a?!&&p=315e2f92c7e48fbd2f338af83fcf21d76c2361a8ae48e15709310548522d8f4aJmltdHM9MTc3NDgyODgwMA&ptn=3&ver=2&hsh=4&fclid=0f551ade-f559-6bdd-00b8-0cfcf1596ded&u=a1aHR0cHM6Ly9veGZvcmRsb25nZXZpdHlwcm9qZWN0Lm9yZy8) ‘Hope’ Molecules and Myokines (https://pubmed.ncbi.nlm.nih.gov/23897689/)

3. 

   25 May 2026

   Episode 6- The Power of Social Connection

   Overview: In this episode, Dr. Paul Ch'en and Dr. Wafaa explore the crucial role of social connection in mental and physical health, longevity, and overall well-being, emphasizing practical ways to foster meaningful relationships even in busy modern life. Main topics: The impact of social connection on mental health and longevity Practical strategies for cultivating and maintaining social relationships Cultural perspectives on family, community, and social interaction How social isolation affects health risks, including heart disease, stroke, dementia, and cancer The importance of intention and mindfulness in social behaviors Timestamps: 00:00 - Introduction: importance of social connection for health and longevity 01:02 - How social connection impacts mental health and resilience 02:15 - Practical routines: blue blockers, non-toxic candles, and relaxation strategies 03:30 - Managing busy schedules and the value of social interactions in modern life 04:53 - Social connection in mental health support within university students 06:19 - The biological benefits of social engagement, immune response, and pandemic effects 07:11 - Personal stories: valuing good company and detoxing from negative influences 08:36 - Cultivating social skills as an introvert or extrovert 09:49 - The Harvard study: social connection’s effect on lifespan and disease risk 11:06 - The importance of intentional friendships and cultural family practices 12:33 - Challenges with digital communication and maintaining in-person relationships 14:00 - Motivational strategies to encourage social activity in patients 15:43 - Family meals, setting boundaries on technology to enhance family bonding 16:42 - Handling tricky social encounters and protecting your energy 18:29 - Cross-cultural insights: Japanese and Western perspectives on social connection 19:57 - The energy and vibe as indicators of good social relationships 20:53 - Learning from elders and community wisdom for healthier aging 22:20 - How surrounding yourself with positive influences elevates your life 23:30 - The impact of community, longevity, and meaningful connections with older generations 24:36 - Practical steps: calling loved ones during Ramadan, making personal efforts to connect 25:20 - Reflection and encouragement for listeners to nurture their social circles Resources & Links: Harvard Study on Social Connection & Longevity (https://hsph.harvard.edu/news/the-importance-of-connections-ways-to-live-a-longer-healthier-life/) Oxfordshire Longevity Project (https://oxfordlongevityproject.org/) Jim Rohn on the Power of Surrounding Yourself with Positive People (https://www.amazon.co.uk/Five-Major-Pieces-Life-Puzzle/dp/9380227744/ref=sr_1_2?adgrpid=1187473457775214&dib=eyJ2IjoiMSJ9.XO-Jvp6YqHM0ldbrWj7FRZDyEBQQUByjx22eDiJoCtCf6SQFkn25rxiAFElaqPSOyYGQzHZtSW-eIluFjuDAELgiGbPh9TEih17cR9TuuQw.fft1DPW8a5VjHh-spGrRKp-XBHUpxdW6YP74jZ8Vwlw&dib_tag=se&hvadid=74217370772669&hvbmt=be&hvdev=c&hvlocphy=247599&hvnetw=o&hvqmt=e&hvtargid=kwd-74217232154093%3Aloc-188&hydadcr=24464_2423399&keywords=five+major+pieces+to+the+life+puzzle&mcid=19a8b18a0d623b22b90f411090bb2fdc&msclkid=fb7806d64b631c7663f76f1cc17a37c1&qid=1774881310&sr=8-2)

4. 

   18 May 2026

   Episode 5- Unlocking Better Sleep: Managing Rest and Circadian Rhythms

   Overview: In this episode, Paul and Wafaa explore the science and practical strategies behind improving sleep quality. Discover how lifestyle choices, sleep hygiene, circadian rhythm management, and mindfulness techniques can transform your rest and overall well-being. Key Topics Covered: The crucial role of sleep in physical and psychological health How stress impacts sleep and simple mental shifts to reduce stress The science of circadian rhythms and influencing light exposure Practical tools: blue light blocking glasses, sleep gadgets, and wearables The significance of melatonin for immune regulation, cancer protection, and pregnancy The benefits of meditation, Havening techniques, and pet therapy for relaxation Medications: when they might help and their limitations Lifestyle modifications to optimize sleep hygiene and biological repair during sleep The impact of electromagnetic waves and environmental factors on sleep quality Simple daily habits to enhance sleep, including light modulation and consistent routines Timestamps: 00:00 - Introduction to the importance of sleep and recent reflections on stress management 02:20 - Challenges with sleep, stress, and its impact on health 03:47 - Why sleep is fundamental, ranked high among life domains 04:16 - Non-medication strategies for improving sleep hygiene (blue light, gadgets, CBT) 05:20 - Personal routines and the significance of prioritizing sleep as a mother 06:16 - The science of sleep biochemistry: physiological and psychological repair during sleep 07:12 - Melatonin’s role in immune health, anti-aging, and pregnancy 08:14 - Wearables for tracking sleep and understanding brain waves (delta, REM) 09:06 - The role of brain wave modulation techniques like Havening for sleep aid 10:27 - Stress reduction methods including shoulder rubbing meditation and brainwave entrainment 11:44 - The importance of lifestyle modifications over reliance on sleep medications 12:25 - Using metrics and understanding brain waves to optimize sleep quality 13:42 - Medications for sleep: antihistamines and their place in treatment 15:16 - Self-meditation methods like Silva Technique for mental clarity and healing 16:54 - The impact of light exposure, SAD lamps, and environmental factors 18:03 - The significance of melatonin, electromagnetic waves, and environmental adjustments 20:56 - Practical habits: Dim lighting, blue blockers, and sleep environment tweaks 24:55 - Summarized action points and personalized sleep strategies for better health 26:09 - Final reflections: Reflecting on sleep routines, making incremental changes, and positive habits References: https://www.havening.org/ (https://www.havening.org/) Melatonin and sleep for management of symptoms of Parkinson's disease 2015/16 (https://pmc.ncbi.nlm.nih.gov/articles/PMC12394315/) https://www.arcadia-praxisklinik.de/en/the-therapy-team/dr-med-henning-saupe/ (https://www.arcadia-praxisklinik.de/en/the-therapy-team/dr-med-henning-saupe/)

5. 

   11 May 2026

   Episode 4- Stress and Health: Practical Strategies for Better Living

   Overview: This episode explores the science of stress, its impact on health, and practical strategies for management. Dr. Wafaa and Dr. Paul share insights on how to handle stress effectively, emphasizing mindset, gratitude, and reflection. Key Topics: The biological impact of stress on the body Practical stress management techniques The importance of mindset and gratitude Stress is a natural process, but chronic stress damages health. Taking pauses, breathing, and reflecting can reduce stress. Gratitude and positive reframing help manage stress. Richard Carlsson- Don’t Sweat the Small Stuff (https://www.amazon.co.uk/Dont-Sweat-Small-Stuff-Overtaking/dp/0340708018) Stress is a universal human experience (https://doi.org/10.1152/physrev.00041.2006) The fight-or-flight response (https://www.nature.com/articles/133082a0) (Cannon, W.B. The Wisdom of the Body) Stress increases cortisol via activation of the HPA axis (https://doi.org/10.1210/edrv.21.1.0389) Long-term cortisol exposure suppresses immune function (https://doi.org/10.1210/edrv.21.1.0389) Resilience affects how individuals respond to stress (https://doi.org/10.3402/ejpt.v5.25338) Genetic variation influences stress response (https://doi.org/10.1126/science.1083968)

6. 

   4 May 2026

   Episode 3- How Thoughts Shape Your Body: Mindset and Health

   Overview: This episode explores the profound impact of mindset on health, stress, and disease management. Dr. Paul Ch'en and Dr. Wafaa discuss how thoughts influence physical health, the importance of resilience, and practical ways to cultivate a positive mindset. Key Topics Mindset's role in health and disease Impact of stress and automatic negative thoughts Resilience and emotional well-being The influence of diet, sleep, and exercise on mindset Practical strategies to improve mental health Resources A placebo effect on postprandial glycaemia - PubMed (https://pubmed.ncbi.nlm.nih.gov/17509038) Dr. David Unwin's work on diabetes reversal: Long-Term Efficacy and Safety of a Low-Carbohydrate Diet in Type 2 Diabetes Remission: A Systematic Review - PubMed (https://pubmed.ncbi.nlm.nih.gov/41020034/) TOWARD, a metabolic health intervention, demonstrates robust 1-year weight loss and cost-savings through deprescription - PubMed (https://pubmed.ncbi.nlm.nih.gov/40028226/) Jeremy Hoic: The Doctor You (https://www.amazon.co.uk/Doctor-You-Revealing-Science-Self-Healing/dp/B074CK97DT/ref=sr_1_1?adgrpid=1186373945630637&dib=eyJ2IjoiMSJ9.Ulab4JN3fNcQJA-vXVmz5xhD-RIXyspFZM7nF31jYSB4Kt9bSNeUgdvOGNG-2TeSs51AsKpQZ9zPRdCEE0i33Yxk_tNoW7dUuAnXI1QtDVttOPnnylwiK9lRukyFwF7oHcnAfDSTwgB2Szv3iqSSdezbABxxef1h2U_XlqPZcH6tuq5_0H0iiQU9l_3as7ob.gwym7zOoKYBOk7vW-i0YRBlJazBIbtx1nelvzLfVNkU&dib_tag=se&hvadid=74148651535916&hvbmt=be&hvdev=c&hvlocphy=247599&hvnetw=o&hvqmt=e&hvtargid=kwd-74148510240548%3Aloc-188&hydadcr=11891_2520477&keywords=doctor+you+jeremy+howick&mcid=6285a5b689003d17b086ec614a2abe7a&msclkid=ce9950786419186d438039b55fd8bfdd&qid=1775057860&sr=8-1) Bessel Van Der Kolk: The Body Keeps the Score (https://www.amazon.com/Body-Keeps-Score-Healing-Trauma/dp/0143127748)

7. 

   27 Apr 2026

   Episode 2- Navigating Nutrition: Practical Insights from a Functional Medicine Perspective

   Overview: Discover easy-to-implement strategies to improve your diet and manage blood sugar levels effectively. In this episode, Dr. Paul and Dr. Wafaa share expert tips on personalized nutrition, mindful eating, and the science behind blood sugar and inflammation. Key Topics The importance of personalized nutrition and bio-individual eating habits How blood sugar spikes influence insulin, cortisol, and stress responses The role of glycemic index and food sequencing in blood sugar management Practical tips for mindful eating: slowing down with chopsticks and smaller utensils The impact of ultra-processed foods and hidden sugars on health The benefits of steaming vegetables and using herbs like curcumin and cumin Using continuous glucose monitoring (CGM) for self-experimentation and awareness Food combinations that minimize blood sugar spikes, such as eating vegetables and meats before rice The concept of "Hara Hachibu" and eating to 80% for better digestion and satiety Simple meal prep ideas: stir-fries with buckwheat noodles, homemade guacamole and crackers The importance of trial and error to discover what foods make you feel good How to politely decline unwanted foods using neuro-linguistic techniques The mental shift: building awareness and intentionality in food choices Resources: What is HbA1c? | Blood Test | Target Levels | Diabetes UK (https://www.diabetes.org.uk/about-diabetes/looking-after-diabetes/hba1c) Role of Sugars in Human Neutrophillic Phagocytosis (https://www.medaussvetaine.eu/uploads/2/0/5/9/20595306/am_j_clin_nutr-1973-sanchez-1180-4.pdf) Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels - PMC (https://pmc.ncbi.nlm.nih.gov/articles/PMC4876745/) Continuous Glucose Monitoring (CGM) (https://www.freestyle.abbott/uk-en/discover/what-is-continuous-glucose-monitoring.html) Patricia Daly - Functional Medicine Nutrition Therapist (search for more details) (https://theketogenickitchen.com/) Culinary Herbs for Inflammation: Curcumin (https://link.springer.com/chapter/10.1007/978-0-387-46401-5_14)and Garlic (https://pmc.ncbi.nlm.nih.gov/articles/PMC4417560/)

8. 

   20 Apr 2026

   Episode 0- Unlocking Self-Care: The PerFlow Podcast Introduction

   Overview Join Dr. Paul Ch'en and Dr. Wafaa Abdel-Hadi as they introduce the PerFlow podcast, exploring self-care, lifestyle medicine, and holistic health. Discover their backgrounds, the purpose of the series, and practical tips for better health and personal growth. Key Topics Self-care and personal growth The role of lifestyle medicine in health The concept and origin of PerFlow Importance of habits and habit formation Preventive healthcare and patient empowerment Takeaways Self-care encompasses self-help, self-reliance, self-awareness, and self-actualization. Genes are not the sole determinants of health; lifestyle and habits play a crucial role. PerFlow stands for Personal Growth and Development and Flow, emphasizing holistic well-being. Habit formation is key to sustainable health improvements, including sleep, exercise, and social connection. The podcast aims to challenge conventional health narratives and empower individuals to take control of their health. Chapters 00:00 Exploring Functional Medicine and Its Impact 02:59 The Role of Prevention in Healthcare 09:04 The Concept of Perflow and Its Significance 14:20 Conclusion and Next Steps 15:37 The Importance of Sleep and Daily Routines

9. 

   20 Apr 2026

   Episode 1- Self-Care and Well-Being: Practical Strategies From Healthcare Professionals

   Overview In this episode of Perflow, Dr. Paul and Wafaa discuss the importance of self-care in healthcare, sharing personal stories, practical tips, and insights to help professionals prioritize their well-being amidst busy schedules. Learn how small daily habits can make a significant difference in health, happiness, and longevity. Key Topics: The challenge of balancing self-care with professional and personal responsibilities The role of lifestyle medicine in preventing disease and promoting well-being Practical steps to incorporate movement and hydration into daily routines The impact of stress and sympathetic overactivity on health Personal stories illustrating the power of self-care, including Patricia Daly’s inspiring example How to start with small, achievable habits like walking and mindful breathing The importance of self-awareness, self-acceptance, and intrinsic motivation in health behavior change Resources: Patricia Daly - Nutritional Therapy (https://anheurope.org/news/tribute-to-an-inspirational-practitioner-patricia-daly/) (or search for her story online) Jane Fonda Workouts on YouTube (https://www.youtube.com/channel/UCh67LufqWGOXMQindUiNb5Q) Jane Fonda: Walking Cardio Workout : Level 1 (https://www.youtube.com/watch?v=_UabUNrjSE4) Association between long working hours and liver enzymes: evidence from the Korea National Health and Nutrition Examination Survey, 2007–2017 - PMC (https://pmc.ncbi.nlm.nih.gov/articles/PMC9209099/) Song JH, Kim HR, et. al. Ann Occup Environ Med. 2022 May 13;34:e9. doi: 10.35371/aoem.2022.34.e9. PMID: 35801225; PMCID: PMC9209099.