NBSV 213: Longevity, wearables, and identity-based habits with Coach Mike Howard

Mike Howard is back on the podcast! We start with a proper catch-up: his retreats, my TEDx prep, and the reality of juggling health goals alongside real life. From there, we dive into what's been taking over the wellness section of the internet lately: longevity, biohacking, and the obsession with tracking everything. We talk about why the basics are still the basics (sleep, strength training, protein, veggies, daily movement), and why chasing the "perfect" plan can make consistency harder, not easier. We also get into identity-based habits, expectation management, and simple environment tweaks that make healthy choices easier—without needing a new gadget, a cleanse, or an entirely new personality.

Thank you so much for tuning in to this show! A short holiday message from me, and an invitation to join something exciting: The 5-Day No-B.S. Health Reset, which runs from January 4-8, 2026. Sustainable change comes from small behaviours, not January shame spirals. Learn more and reserve your spot at karinainkster.com/reset.

Vystopia is the profound anguish many ethical vegans experience when living in a non-vegan world. Clare Mann explains why this response is normal rather than pathological, how the burden of knowing affects mental health, and why vegans are often misunderstood by families, professionals, and society at large. We explore compassion fatigue, burnout, and practical ways to stay grounded, resilient, and effective as a vegan advocate, including how to communicate without arguments or self-sacrifice. This conversation offers validation and practical insight for anyone navigating ethical veganism in a non-vegan world.

At 72, Pat Farrell is turning heads in the powerlifting world. Pat is a Dominican sister, a longtime advocate for social justice, and a dedicated vegan who has recently taken the strength community by storm. She joins me to share her journey into competitive powerlifting, her rapid progress in training, and what it feels like to become known as the vegan powerlifting nun in mainstream news. Pat is joined by her coach, Katya Gorbacheva, who is the third strongest vegan woman on the planet. Katya gives us an inside look at how she programs Pat's training, how they are working toward a full meet that includes squat, bench press, and deadlift, and why strength sports are truly accessible for people of all ages. We talk about protein, recovery, sport psychology, and the powerful mindset shift that happens when performance becomes the focus rather than body size or age. Pat shares insights from her first competition, how she handles the nerves on meet day, and what it means to inspire people around the world to pursue strength at any stage of life.

In this episode, I'm joined by strength coach Matt Taylor to talk about what it really takes to get stronger when life is busy. We dig into the concept of bare-ass minimums: the essential actions that keep you progressing even during chaotic weeks—and how to build a training routine that fits into real life. Matt shares how he coaches lifters to make meaningful gains in under five hours a week, why anchoring habits matters more than willpower, and how to set goals that won't burn you out. We also dive into his own journey: from world records to an autoimmune diagnosis, and back to competitive lifting using a more flexible, sustainable approach. Whether you're short on time, struggling with consistency, or just want a smarter strength plan, this conversation will help you rethink what "effective training" actually looks like.

Biologist and bestselling author Dr. Jonathan Balcombe joins me to discuss fish sentience, the surprising intelligence of fishes, and what science reveals about how they think and feel. Jonathan holds a PhD in ethology, the study of animal behaviour, and has dedicated his career to understanding and communicating the inner lives of animals. He's the author of five popular science books and has published over 60 scientific papers and book chapters on animal behaviour and animal protection. In this conversation, we dive into fascinating research showing that fishes can experience stress relief, fall for optical illusions, and even build social relationships—evidence that challenges long-held assumptions about these often-overlooked animals. We also explore the ethics of fishing and insect farming, the evolving science of animal sentience, and how language shapes our empathy toward other species.

Veganism isn't about saying no; it's about saying yes. Philosophy professor and author Matthew C. Halteman joins me to make the joyful case for going vegan. It's an invitation to live in alignment with your values — and eat ridiculously good food while you're at it. We dig into why most people already want a more vegan world (even if they don't call themselves vegan yet), how to move from guilt and obligation to abundance and flourishing, cognitive dissonance (why people get defensive about veganism even when they agree with you), how to be an actually effective advocate without burning out or blowing up every family dinner, and much more. Matt also shares his own journey from meat lover to ethical vegan, how his dog Gus changed his worldview, and why he thinks veganism should feel like possibility, not pressure.

Vegan triathlete and coach Saskia Bjornson joins me to talk about endurance on plants, building confidence in open water, and why her sold-out beginner triathlon is changing the game. We dive into the power of food as a gateway to change, how to tackle fear and anxiety in sport, and what it means to make endurance events inclusive, low-waste, and fully vegan. Whether you're curious about your first triathlon, want to up your swim game, or just need inspiration to add more movement (and more plants) into your life, this episode delivers.

Coach and clinical nutritionist Christopher Barker (author of Mansplaining the Menopause) is here for a no-B.S. tour through female health, strength, and longevity. We tackle the most persistent menopause myths (including HRT fears), what habits *actually* affect body composition, RED-S and under-fuelling, sane protein targets on a plant-based diet, and performance vs aesthetics. We also chat GLP-1 drugs in the culture, cycle tracking, and using tools like the Oura ring without obsessing.

What really matters for getting stronger on a vegan diet? Spoiler: it's not spending hours on cardio or obsessing over tiny details. In this episode, I break down the 4-part health and body composition hierarchy we use with our coaching clients. It's a simple pyramid that shows where to focus your energy for the biggest results. You'll learn why nutrition is the foundation of strength, how to use plant-based eating to fuel muscle, and why supplements and advanced strategies come much later in the pyramid. No guilt, no fad diets, no B.S. Whether you're new to lifting or a seasoned vegan lifter, this episode gives you a clear roadmap to building strength, fuelling recovery, and keeping it all sustainable for real life.