Explore every episode of the podcast Health or Hype

How concerned should we be if we don’t get enough sleep – and how can we make our rest as restorative as possible? 

Joined by leading sleep scientist Dr Sophie Bostock, Joe Wicks radically cuts his sleep time, to see what limited rest does to his body and mind. Together, they explore how getting more good-quality, consistent sleep can help with everything from making better food decisions to cutting down on screentime and having the energy to exercise. 

Joe also explores some of the most effective ways to sleep better – from morning sunlight to digital boundaries – and tests a range of viral strategies from social media. All to answer the question: when it comes to our sleep, what is health and what is hype? 

SAFETY DISCLAIMER: Safety precautions were strictly monitored throughout the making of this episode. The information on this podcast is for general educational purposes only and isn’t intended as medical advice. If you’re concerned about your own health, please speak to a qualified healthcare professional.

Find every episode (and more information) at: https://bupa.com/healthorhype

• Follow Joe at: https://www.instagram.com/thebodycoach 
• Follow Bupa at: https://www.instagram.com/bupa/ 
• TikTok: https://www.tiktok.com/@bupa 
• LinkedIn: https://www.linkedin.com/company/bupa/home/ 

We all know that our diet has a huge impact on our bodies – but what else might it be doing to us?

To find out what our gut microbiome does to our moods and energy levels – and how important the gut-brain connection really is – Joe goes on a three-day low-fibre diet, tracking his mood, energy levels, blood sugar and even his stools. 

Joined by leading dietitian and nutritionist Dr Megan Rossi, Joe explores the hidden world of our gut, how the trillions of tiny bacteria living there affect our health and why the majority of adults miss their daily nutrition targets. From unpacking the ‘Super Six plant-based food groups to finding budget-friendly gut hacks, Joe asks: when it comes to food, what is health and what is hype? 

SAFETY DISCLAIMER: Safety precautions were strictly monitored throughout the making of this episode. The information on this podcast is for general educational purposes only and isn’t intended as medical advice. If you’re concerned about your own health, please speak to a qualified healthcare professional.

Find every episode (and more information) at: https://bupa.com/healthorhype

• Follow Joe at: https://www.instagram.com/thebodycoach 
• Follow Bupa at: https://www.instagram.com/bupa/ 
• TikTok: https://www.tiktok.com/@bupa 
• LinkedIn: https://www.linkedin.com/company/bupa/home/ 

We all know that moving is good for us – but are there more creative ways to do it? 

Joined by GB Paralympian Richard Whitehead and movement coach Darryl Edwards, Joe Wicks explores what a lack of activity does to our bodies, why exercise is such a fundamental part of our health and how more play or ‘movement snacks’ might be the answer if we find it difficult to get to the gym. 

Joe also explores the feel-good hormones that make movement crucial for mental health, hits the running track and overcomes his reluctance to dance with Strictly Come Dancing star Katya Jones as he asks, when it comes to movement, what is health and what is hype? 

SAFETY DISCLAIMER: Safety precautions were strictly monitored throughout the making of this episode. The information on this podcast is for general educational purposes only and isn’t intended as medical advice. If you’re concerned about your own health, please speak to a qualified healthcare professional.

Find every episode (and more information) at: https://bupa.com/healthorhype

• Follow Joe at: https://www.instagram.com/thebodycoach 
• Follow Bupa at: https://www.instagram.com/bupa/ 
• TikTok: https://www.tiktok.com/@bupa 
• LinkedIn: https://www.linkedin.com/company/bupa/home/ 

How does spending time in nature affect our physical and mental health – and how can we get the benefits if we live in a busy city?

To find out more, Joe Wicks joins conservationist and veteran Merlin Hanbury-Tenison in one of the UK’s only surviving rainforests, goes completely off-grid for 24 hours and uses cutting-edge scientific testing to reveal what being in nature does to his brain. He’s also joined by neuroscientist Katherine Templar Lewis and wildlife presenter and activist Nadeem Perera to discuss how birdsong can help reduce our stress and anxiety – and how being bored can be a huge boost for our brains. All to answer the question: when it comes to spending time in nature, what is health and what is hype? 

SAFETY DISCLAIMER: Safety precautions were strictly monitored throughout the making of this episode. The information on this podcast is for general educational purposes only and isn’t intended as medical advice. If you’re concerned about your own health, please speak to a qualified healthcare professional.

Find every episode (and more information) at: https://bupa.com/healthorhype

• Follow Joe at: https://www.instagram.com/thebodycoach 
• Follow Bupa at: https://www.instagram.com/bupa/ 
• TikTok: https://www.tiktok.com/@bupa 
• LinkedIn: https://www.linkedin.com/company/bupa/home/ 

Every day, we’re surrounded by health advice: endless tips, trends, diets, hacks and supposed quick fixes. But when it comes to our bodies and minds, what can genuinely help make a difference – and what is just hype? 

Guided by world-class neuroscientists, nutritionists, movement coaches and psychotherapists, Joe Wicks separates social media trends from evidence-backed advice to find out what can actually work when it comes to our health. He spends 24 hours in an isolated forest cabin, deprives himself of sleep and tracks everything from fibre intake to stool samples. Across five episodes, he explores the essential pillars of health – sleep, nutrition, movement, nature and mental health – to uncover the everyday changes that can genuinely help us live longer, healthier, happier lives. 

Joe discovers why birdsong can support our health, explores the gut-brain connection and learns how to make friends with anxiety. He also learns why boredom matters, puts viral health hacks to the test and faces his biggest fear – all to discover simple, effective ways to live a healthier, happier life. 

Health or Hype is a visual podcast brought to you by Bupa, available on Apple Podcasts, Spotify, YouTube and everywhere else that podcasts are available. Get the first two episodes from 22nd September 2026. Follow or subscribe now, and never miss an episode.