The Wellness Nurse

If you feel stuck in a cycle of poor health for yourself or within your family, low energy, creeping weight gain and rising chronic disease risk, this episode shows you how to finally take control of your health and change your health story long term. You’ll discover three powerful, evidence-based moves to prevent lifestyle-related chronic disease, improve your daily energy and increase your chances of healthy longevity, including how to get a clear health baseline so you stop guessing and start making confident health decisions. Hosted by Ros Lindsey, a registered nurse with 30 years’ experience and a Masters of Public Health, this conversation is for busy adults who want realistic preventive health strategies and sustainable lifestyle changes, not quick fixes. ⏰ Timecodes ⏰ 00:00 - Introduction: Why focusing on what you can control matters 02:20 - Ros Lindsey’s expertise and approach 03:20 - The three key strategies for long-term health 04:25 - Step 1: Get your health baseline with free tools 07:41 - Step 2: Find your personal motivation for health 10:30 - Step 3: Develop a personalised, manageable plan 13:14 - Special offer: Access your Wellness Roadmap for $27 with code PODCAST 15:36 - Closing: Take action Resources Mentioned Ros’s website and resources: https://roslindsey.com Health Selfie – free multi‑assessment check‑in (5 year type 2 diabetes risk, alcohol intake, brief mental health assessment, BMI, activities of daily living). https://www.roslindsey.com/health-selfie-app *The Health Selfie app is only available via my website and on a computer, not on a mobile phone Preventive Health Checklist – Keep up to date and on track with your health checks. Know which blood tests, heart checks and cancer screenings to talk to your GP about by age and risk. https://www.roslindsey.com/freebies 100 Reasons to Prioritise Your Health – free PDF to help you uncover your personal “why” https://www.roslindsey.com/100reasons Wellness Roadmap – step-by-step online course to build a personalised health plan using the six pillars of lifestyle medicine (use code PODCAST for $27 pricing). https://www.roslindsey.com/wellness-roadmap-online-course This episode is for you if you’re interested in: how to break the cycle of poor health and low energy; How to break the cycle of poor health in families; how to prevent lifestyle-related chronic disease; how to get a health baseline so you stop guessing; realistic preventive health strategies for busy professionals and parents; nurse-led, evidence-based lifestyle medicine; improving long-term health and longevity with small steps; reducing risk of type 2 diabetes, heart disease and dementia through lifestyle changes. Work with Ros Lindsey 1:1 online preventive health consultations: personalised support to understand your health baseline and create realistic next steps across movement, nutrition, sleep, stress, social connection and avoidance of risky substances. Book at https://roslindsey.com/bookings Wellness Roadmap online course: design your personalised health plan with clear, doable actions using the six pillars of lifestyle medicine. Access via roslindsey.com (code PODCAST) Wellness workshops for employees: evidence-based, practical wellbeing sessions for workplaces. Enquire via roslindsey.com or email [email protected] Connect with Ros Website: https://roslindsey.com Instagram: https://www.instagram.com/roslindseylife/ Subscribe to YouTube: https://www.youtube.com/@TheWellnessNurse/videos LinkedIn: https://www.linkedin.com/feed/ Email: [email protected] Disclaimer This podcast provides general information from a registered nurse and public health professional and does not create a nurse-patient relationship. It does not replace individual medical advice, diagnosis or treatment. Always consult your GP or other qualified health professional before changing medications, medical care or screening, especially if you have existing conditions or symptoms.

Getting older means getting frail and sick? Think again. In this episode you’ll step inside a real circus training space and watch older adults challenge gravity, smash aging myths and show why the way you move, land and build strength can completely change what a fall means for your future. This Video/Podcast Is for You If You’re Interested In: Fall prevention and safer movement for older adults Staying strong, balanced and independent as you age Healthy aging, frailty prevention and longevity Fun, playful exercise like circus, acrobatics and parkour‑inspired movement Reducing hip fracture risk and understanding falls in later life Overcoming fear of trying new physical activities in midlife and beyond Evidence‑based lifestyle medicine for strength, confidence and independence Key Takeaway Why the belief that “getting older means getting frail and sick” is a myth you don’t have to accept. How circus‑style movement and safe risk‑taking can help older adults build strength, balance and confidence. Why knowing the right way to fall is just as important as preventing falls in the first place. How fun, games and a supportive coach make it easier to stay active and push past fear. Practical ideas to start moving more safely and find age‑inclusive activities where you live. ⏰ Timecodes ⏰ 0:00 Getting older, frail and sick – myth busted and episode intro 1:12 Meet Ros and guest Jonathan Dragt at the Circus Centre 2:44 How circus and safe risk‑taking help at any age 6:19 What “wrapped in safety” means in these classes 7:05 Class structure: small groups, 1:1 progressions and tailored challenges 8:37 Fun, games and why play keeps adults moving 9:35 Why learning to fall and roll more safely matters for hip fracture risk 10:41 Inside Fearless Academy’s fall‑training and circus classes 12:52 Class options for beginners and 50+ adults 19:30 Safety reminder, where to start and how to get support Resources Mentioned Ros Lindsey website – Blogs, resources and bookings for 1:1 consultations and workshops: https://www.roslindsey.com/ Free PDF: “30 empowering tips to move, thrive and transform your life” in the freebies section at https://www.roslindsey.com/freebies Fearless Academy – Circus-based fall‑prevention and confidence‑building classes (Confidence Through Circus, Fit and Ready to Roll, Circus & Acrobatics 50+): https://www.fearlessacademy.com.au/ Dr Kaye Cleave https://www.instagram.com/ageingdisgr... Local circus, judo, gymnastics and martial arts clubs as options for safe movement and learning to move and land more confidently What to Do Next Download “30 empowering tips to move, thrive and transform your life” from the freebies section at roslindsey.com SUBSCRIBE to The Wellness Nurse Podcast for regular inspiration and education to live well for longer! Work With Ros Lindsey 1:1 Online Preventive Health Consultations Work with Ros one‑to‑one online to apply the six pillars of lifestyle medicine—movement, nutrition, sleep, avoidance of risky substances, social connection and stress management—to your life. Together you’ll review your current habits, clarify your goals and design a realistic, evidence‑based plan to improve your health, prevent lifestyle‑related chronic disease and support healthy aging. Book a consultation: https://www.roslindsey.com/bookings Wellness Workshops for Your Workplace Bring Ros into your workplace to run interactive Wellness Workshops that improve staff wellbeing, reduce burnout risk and support healthier, more sustainable performance. Workshops can cover topics such as healthy aging and fall prevention, strength and balance, stress and sleep, and everyday strategies for healthier living. Enquire about workshops: visit roslindsey.com or email [email protected] Free Resources and Self‑Guided Support If you’re just getting started, explore Ros’s free resources at roslindsey.com. You’ll find blogs, checklists and downloadable tools (including “30 empowering tips to move, thrive and transform your life”) to help you take small, practical steps toward more movement, better energy and healthier aging. Do a completely free self check-in of 5 key areas of your health with The Health Selfie https://www.roslindsey.com/health-sel...

New Year health goals, why New Year resolutions fail and how to build healthy habits that actually last are at the heart of this episode on long term health. This conversation dives into behaviour change, dreaming big, visualisation and practical lifestyle strategies that help you change your health trajectory and reduce the risk of lifestyle related chronic disease. Host Ros Lindsey is a Registered Nurse with a Master of Public Health who's dream is to see Australians become the healthiest people in the world! She helps people create a custom plan to successfully make the biggest impact on their health for their efforts through tools like the Health Selfie app, online courses, workshops and 1:1 support at roslindsey.com. She is joined by Swedish born entrepreneur Kristina Karlsson, founder of global stationery brand kikki.K and now Dream Life, whose journals and planning tools help people dream big, plan by quarter and take tiny daily actions toward a life and health they love. Key Points Why so many New Year resolutions fail and how to approach health differently this year. How to dream first (without limitations), then choose three key dreams for the year and break them into quarterly goals and daily habits. The power of visualising your life and health 10 years from now Why tiny consistent actions, self compassion, gratitude, tracking “daily wins” and surrounding yourself with like minded people matter more than motivation or perfection. ⏰ ⏰ Timecodes ⏰ 0:00 Why New Year health goals fail; Ros’ mission 3:15 Kristina’s journey: Sweden, kikki.K, Dream Life 7:20 Why she stopped setting New Year’s resolutions 11:10 Visualising your future health and life 20:33 Ros’ step‑by‑step way to choose your starting point 23:19 Tiny daily actions and doing it “tired” 27:20 Gratitude, self‑care and Daily Wins 37:59 Turning big dreams into simple actions 45:22 Health Selfie and knowing your “why” 51:29 Thinking about your 80–90‑year‑old self and independence Resources Mentioned For all resources go to The Wellness Nurse website https://www.roslindsey.com/ 🔬Health Selfie App – a free 10 minute self assessment 🧭The Wellness Roadmap online course – Ros’ self paced program to help you assess where to start and learn how to overcome all the obstacles you may experience this year. 👩‍⚕️1:1 Online Consultations with Ros – personalised lifestyle medicine and preventive health support to design a targeted plan that makes the biggest impact. The Dream Life Store https://www.thedreamlifestore.com/ Your Dream Life Starts Here – book by Kristina Karlsson, with dreaming and planning exercises. WHAT TO DO NEXT Take one small action for your health and subscribe to The Wellness Nurse Podcast to get regular inspiration and education to help you on your health journey. Like and share with your loved one's to help them too! Visit https://www.roslindsey.com/  to explore resources. There are lots of freebies to help you on your health journey: preventive health checklist, boost your health habits, how to get moving and thrive! Do The Wellness Roadmap online course, so you can clarify your “why”, choose your best starting point and be equipped to face any obstacle throughout the year. This will absolutely set your year up for success! Book a 1:1 online consultation at roslindsey.com/bookings for a customised plan, so your efforts are targeted, strategic and set up to make the biggest impact from the start. Connect with Ros Lindsey Website: https://www.roslindsey.com Instagram: https://www.instagram.com/roslindseylife/ for loads of inspo Email: [email protected] Like the episode and leave a review so others can find evidence based, practical health guidance. Share this episode with someone setting New Year health goals who wants this year to be different. Disclaimer This podcast and its show notes are for information and education only and do not constitute personal medical, nursing or allied health advice. They do not replace an individual consultation with your GP, specialist or other qualified health professional who can assess your specific medical history, medications and circumstances. Always seek the advice of your own healthcare provider before starting, changing or stopping any treatment, medication, supplement, exercise program or health related behaviour, and always seek professional advice promptly.

Cancer Survivor 20 Years On: Prioritising Wellness at Home and Away is an inspiring conversation about how a two-time cancer survivor protects her health at home, when flying and at conferences, and through the holiday season. Cathryn Mackiewicz joins The Wellness Nurse host Ros Lindsey, a registered nurse with a Masters of Public Health, to share realistic lifestyle medicine strategies for movement, nutrition, sleep, alcohol, social connection and stress management. ​ ⏰ Timecodes ⏰ 0:00 Cathryn’s cancer story and prognosis 2:22 Meeting at APNA; wellness after cancer 2:52 Healthy flying: hydration, no alcohol, socks, snacks 3:32 Packing light: capsule wardrobe, yoga mat, runners 6:00 Daily practices: Pilates, Strong Pilates, meditation 7:47 Rebuilding fitness and running again 10:36 Living with diabetes, heart risk and sarcoidosis 13:39 Simple food swaps and stable glucose 18:46 Alcohol, mood and sleep 21:30 Christmas movement, feasting and Hydrolyte 25:02 Saying no and valuing your time 27:09 Budgets, Christmas funds and staggered bills Key Things in This Episode How Cathryn rebuilt health and fitness over 20 years after a poor cancer prognosis as a 36-year-old single mum. ​ Simple routines for staying well when travelling and at conferences: hydration, movement, meditation and smart packing. ​ Everyday habits at home: Pilates, Strong Pilates, running, meditation and protecting muscle mass after menopause. Practical food and alcohol strategies for conferences and Christmas that support sleep, mood and blood glucose, while still enjoying the day. ​ Links & Resources Free guide – “Obstacles and Detours: The Roadmap Forward” (60 obstacles + 60 strategies): https://roslindsey.com/overcome ​ Website: https://www.roslindsey.com Australian alcohol guidelines: https://www.health.gov.au/topics/alcohol/about-alcohol/how-much-alcohol-is-safe-to-drink ​ Work with Ros & Connect 1:1 online consultations & Wellness Workshops: https://www.roslindsey.com/bookings Instagram: https://www.instagram.com/roslindseylife/ ​ YouTube: https://www.youtube.com/@TheWellnessNurse/videos LinkedIn: https://www.linkedin.com/feed/ ​ Email: [email protected] ​ Make This Episode Work For You Subscribing to The Wellness Nurse is a simple way to keep evidence-informed, practical health tools landing in your feed so you can take the next small step in your own wellness journey each week. Sharing this episode with your loved ones invites them into that journey with you, so you can support each other to move more, eat well, sleep better and reduce long-term disease risk together. ​ Disclaimer This episode and description provide general educational information only and do not replace personalised medical, nursing or allied health advice. Always consult your own healthcare provider before changing your cancer care, chronic disease management, exercise, alcohol intake or diet.

Bone density and osteoporosis prevention are critical to aging well and living a longer, healthier life. In this episode, Ros Lindsey, The Wellness Nurse—a registered nurse with a Masters of Public Health—shares Hazel’s inspiring journey of improving her bone health through resistance exercises, lifestyle changes, and ongoing determination. Listeners will gain actionable insights on how to monitor bone health, access key medical tests like DEXA scans, and begin practical, effective training to protect against fractures and build more resilient bones. Key Points Hip fractures affect 19,000 Australians annually, with many preventable through lifestyle intervention. Hazel’s surprising osteopenia diagnosis despite an active lifestyle, and her decision to implement a clinic-prescribed resistance training regimen. Detailed overview of the core exercises Hazel followed: crab walks, deadlifts, running on the spot, and why they are central to her improved bone density. Importance of regular bone density scans (DEXA), how to arrange one through your GP, and Medicare coverage benefits. Lifestyle strategies boosting bone health: quitting alcohol, hormone replacement therapy, and calcium-rich diet enhancements. The profound impact of small, consistent actions over time demonstrated through Hazel’s improved bone density scans and sustained motivation. ⏰ Timecodes ⏰ 0:00 - The alarming rate of hip fractures and The Wellness Nurse’s mission to educate on prevention 6:00 - Hazel’s story: osteopenia diagnosis and early health responses 6:45 - Introduction to her clinic’s prescribed resistance exercise program and initial challenges 7:25 - Highlighted exercises targeting muscle strength and impact to support bone density gains 9:59 - How to get a DEXA scan, Medicare item numbers, and the importance of early detection 10:11 - Step-by-step on Hazel’s workout routine for bone health and improved stamina 16:06 - Overcoming barriers and maintaining exercise consistency for real results 17:16 - Significant improvements in bone density acknowledged by medical professionals 22:21 - Encouragement for anyone to begin bone health improvements at any stage of life 25:07 - Additional lifestyle support strategies for bone strengthening 26:44 - The power of social exercise and community engagement for motivation 28:10 - Resources and how to connect with Ros Lindsey for guidance and free checklists Resources Mentioned DEXA bone density testing — when and how to request with Medicare support Ros Lindsey’s comprehensive Preventive Health Checklist and free wellness downloads: roslindsey.com Community connection groups like Stitch for social motivation and physical activity What to Do Next Start your bone health journey today by having a conversation with your GP regarding the suitability of A DEXA scan for you. Download Ros Lindsey’s free Preventive Health Checklist to track your screenings and lifestyle measures. Roslindsey.com See Freebies Incorporate bone-strengthening exercises like those Hazel used — crab walks, deadlifts, and impact movements — gradually and safely, in partnership with your healthcare provider or personal trainer to ensure good technique and prevent injury. This Podcast Is for You if You’re Interested in Practical osteoporosis prevention strategies Natural ways to treat osteopenia Resistance and weight-bearing exercises for strong bones Women's health, especially related to menopause and hormones Healthy aging tactics for fracture risk reduction Lifestyle medicine and actionable wellness tips Real-life bone health success stories Motivation and safety advice for older adults beginning exercise Work with Ros Lindsey 1:1 Online Consultations Personalised health coaching with Ros Lindsey, a registered nurse and wellness expert, to craft an effective preventive health care plan that fits your lifestyle. Book your session at roslindsey.com/bookings. Wellness Workshops for Employees Bring Ros into your workplace for empowering wellness workshops focusing on chronic disease prevention and healthy longevity - to boost productivity in the workplace and decreased absenteeism. Online Courses & Group Coaching Join Ros’s science-backed programs like The Wellness Roadmap for structured, sustainable health improvements with supportive community accountability. roslindsey.com/wellness Connect with Ros Lindsey Instagram: @roslindseylife LinkedIn: Rosalind Lindsey on LinkedIn Email: [email protected] Website: roslindsey.com Support The Wellness Nurse Subscribe, like, and share this podcast to help spread vital education on preventing chrnic disease and inspire healthy aging across Australia. Disclaimer: This podcast episode contains the personal story and opinions of Hazel, which are shared for general educational and informational purposes only. The content does not constitute professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before beginning any new exercise regimen, treatment, or making health-related decisions, especially if you have existing medical conditions. Ros Lindsey, as the host and a registered nurse, provides educational guidance based on current public health knowledge but does not provide individualized medical advice or services in this podcast. Neither the host nor the podcast is liable for any outcomes resulting from actions taken based on this content. SEO Tags and Keywords bone density, osteoporosis prevention, weight-bearing exercise, resistance training, strength training for bones, women’s health hormones, healthy aging, DEXA scan Medicare, fracture prevention, lifestyle medicine, The Wellness Nurse, Ros Lindsey, osteopenia, exercise motivation, bone health success stories, menopause bone care

Menopause, perimenopause, hormone therapy, lifestyle medicine, and midlife wellness take centre stage in this powerful episode of The Wellness Nurse podcast. Join Registered Nurse Ros Lindsey and expert guest Dr. Marny Royans, an Australian GP, medical educator and Founder of Lifestyle Medicine Collective as they unpack science-backed strategies to manage symptoms, boost vitality, and thrive through the hormonal transition of midlife. This episode is your go-to resource for evidence-based tips and inspiring lifestyle hacks to support women’s health and holistic wellness in menopause and beyond. Key Points: Understand the hormonal rollercoaster during perimenopause and menopause and key symptoms to watch for. Explore the benefits and individualised considerations of hormone replacement therapy (HRT). Learn the six pillars of lifestyle medicine: nutrition, movement, sleep, stress management, social connection, and minimising harmful substances. Practical nutrition advice to move away from restrictive diets toward nourishing, joyful eating habits. Realistic movement and exercise approaches tailored for midlife women to support muscle, bone, and hormonal health. Strategies for improving sleep quality and managing hot flushes with lifestyle modifications and HRT. The vital role of social connections and community in sustaining wellness during midlife transitions. This podcast is for you if you're interested in: menopause, perimenopause, lifestyle medicine, hormone replacement therapy, women’s health, midlife wellness, nutrition for menopause, exercise for hormonal balance, stress management, sleep support, sustainable behaviour change ⏰ Timecodes ⏰ 0:00 - Introduction to menopause and perimenopause with Ros Lindsey 6:00 - What happens hormonally in perimenopause and menopause 10:11 - When and how hormone replacement therapy fits in 13:22 - What is lifestyle medicine and why it matters in menopause 20:43 - Nutrition tips specific to menopause 26:33 - Realistic, sustainable movement and exercise strategies 33:39 - Sleep challenges and practical restorations 38:03 - Social connection and community importance 41:40 - Stress management techniques 46:19 - Alcohol’s impact and moderation strategies 51:15 - Expected transformations from lifestyle medicine over 12 months Resources Mentioned: Ros Lindsey’s online lifestyle medicine course: The Wellness Roadmap Lifestyle Medicine Collective’s 12-week program with Dr. Marny Royans: lifestylemedicinecollective.com.au Previous episodes on social connection and wellness "Friendship after 50" Support tools for alcohol reduction and quitting smoking via GPs What to do next: * Start with small, achievable changes across the six lifestyle medicine pillars to support your midlife health journey. * Visit roslindsey.com for loads of resources to help you live well! * Consider booking a free chat with Ros to receive guidance for best next step for you. 1:1 consultations are available at roslindsey.com/bookings. About Ros Lindsey and How to Work with Her: Ros Lindsey is a Registered Nurse with a Masters in Public Health, passionate about empowering individuals to live healthier, longer lives. She offers personalised 1:1 online consultations focusing on lifestyle medicine and chronic disease prevention. Ros also conducts customised wellness workshops for workplaces, helping employees thrive. Book her services or workshops at roslindsey.com/bookings or email directly. Connect with Ros Lindsey: Website: roslindsey.com Instagram: @roslindseylife - for regular lifestyle tips and inspo YouTube: The Wellness Nurse Channel LinkedIn: Rosalind Lindsey Email: [email protected] Encouragement: Subscribe, share, and like the podcast to support the mission of inspiring and educating Australians to live longer, healthier lives. Disclaimer: This content is for educational purposes only and does not replace personalised medical advice. Consult your healthcare provider before making health or lifestyle changes related to menopause or other conditions.

Discover how social connection can reduce your risk of premature death by 50% while boosting wellbeing through community engagement. Join host Ros Lindsey, a registered nurse with a Masters of Public Health, as she explores the vital role of social connection in healthy aging with Andrew Dowling, founder of Stitch. This episode reveals how loneliness impacts health and provides actionable strategies to build meaningful friendships after 50. This podcast is for you if you're interested in: • Making friends after 50 and midlife connections • Preventing loneliness and social isolation • Healthy aging and longevity strategies • Community building and social wellness • Technology-assisted friendship formation • Mental health and wellbeing after 50 • Lifestyle medicine and preventive health • Living your best life • Healthier Living • Natural health Sound Bites "Friendships are formed, not found." "Stitch literally saved my life." "We have a 63% reduction in loneliness." Key Points • Loneliness increases premature death risk by 50% and is worse for health than smoking 15 cigarettes daily • Social isolation leads to 24% more emergency room visits and 46% more GP consultations, creating massive healthcare costs • Friendships are formed, not found - they require repeated actions, shared experiences, and consistent engagement over time • Being part of a community reduces loneliness by 63% and makes people 40% more likely to be physically active • Technology can help initiate connections, but real-world activities and face-to-face interactions build lasting friendships ⏰ Timecodes ⏰ 0:00 Introduction to social connection and loneliness epidemic 2:43 Andrew Dowling introduces the scope of loneliness in Australia 6:23 Practical advice for overcoming loneliness and isolation 8:41 Breaking the cycle of loneliness through community engagement 13:23 Andrew's personal journey and the founding of Stitch 18:06 The transformative power of community support 22:26 Safety features and protection systems within Stitch 27:40 Christmas strategies for preventing seasonal loneliness 30:00 Supporting multicultural seniors in building connections 32:13 Success stories and life transformations through Stitch 39:27 Real-world steps to nurture mental fitness and friendships 41:17 How to find and join the Stitch community Resources Mentioned • Stitch Community Platform: Stitch.net - Social connection platform for adults over 50 • The Wellness Roadmap Online Course: roslindsey.com/wellness - Comprehensive lifestyle medicine course covering social connection, nutrition, sleep, and stress management and avoiding risky substances • Lifeline Australia: 13 11 14 - Crisis support and suicide prevention • United Nations Award: Stitch received recognition for impact on member wellbeing in 2024 What to do next Consider how you can improve your social connections. Stitch is one avenue available to form new social connections. https://www.stitch.net/ Purchase The Wellness Roadmap at roslindsey.com/wellness for overall better health and longevity. Learn how to self assess and improve your health across social connection, movement, nutrition, sleep, stress management and avoiding risky substances. Working with Ros Lindsey Personal Wellness Consultations Transform your health with personalised guidance from Ros Lindsey through 1:1 online consultations at roslindsey.com/bookings. These sessions focus on assessment and implementing the six pillars of lifestyle medicine including social connection, nutrition, movement, sleep, stress management, and avoiding risky substances. Corporate Wellness Programs Boost your team's wellbeing and productivity by booking a Wellness Workshop for your employees. [email protected] Online Learning Access comprehensive health education through Ros's online wellness course at roslindsey.com/wellness, covering all aspects of preventive health with practical tools for living longer and healthier. Connect with Ros Lindsey • Website: roslindsey.com and subscribe to the Blog • Instagram: https://www.instagram.com/roslindseylife/ • YouTube: https://www.youtube.com/@TheWellnessNurse/videos • LinkedIn: https://www.linkedin.com/feed/ • Email: [email protected] Subscribe & Share Help us inspire and educate more Australians to live longer and healthier lives! Please subscribe to The Wellness Nurse Podcast, like this episode, and share with anyone who could benefit from building stronger social connections. Your support helps spread evidence-based wellness information to those who need it most. Disclaimer The information discussed in this podcast is intended for general informational purposes only and should not be taken as medical or psychological advice. Although Ros Lindsey is a registered nurse, the content shared reflects personal opinions and lived experiences and is not intended to diagnose, treat, or replace consultation with your healthcare professional. If you or someone you know is struggling with loneliness, mental health concerns, or thoughts of self-harm, please seek support from a qualified health provider, contact your local support services, or call Lifeline Australia on 13 11 14.

Summary Discover expert advice from Ros Lindsey, a registered nurse with a Masters of Public Health and host of The Wellness Nurse Podcast, on six science-backed lifestyle changes to reduce chronic disease risk and support healthy weight management. This episode covers proven strategies in lifestyle medicine designed to help those at risk of chronic illness live longer and healthier lives. This video/podcast is for you if you're interested in: Chronic disease prevention strategies Managing overweight and obesity naturally Healthy lifestyle changes for diabetes prevention Cardiovascular health and nutrition tips Stress reduction techniques for wellness Improving sleep quality for better health Building meaningful social connections for longevity Key Points Established lifestyle medicine pillars critical for chronic disease prevention and managing overweight. Practical and enjoyable ways to increase physical activity for improved heart health and weight management. Benefits of a predominantly plant-based diet in reducing cardiovascular disease, type 2 diabetes, and stroke risk. The crucial role of social connection in longevity and mental well-being. Effective stress management and quality sleep as foundations for overall health and chronic disease prevention. ⏰ Timecodes ⏰ 0:00 Introduction and health system challenges for chronic disease sufferers 6:00 Overview of lifestyle medicine: six pillars for healthy longevity 6:45 Movement: Enjoyable exercise to support weight loss and heart health 7:25 Nutrition: Plant-based diets for chronic disease risk reduction 9:59 Social connection and its impact on mental health and longevity 10:11 Stress management, avoiding risky substances, and sleep improvement Resources Mentioned Wellness Roadmap toolkit for chronic disease prevention and healthy weight management: roslindsey.com/wellness Health Selfie app for self-assessing key health markers and lifestyle. Go to roslindsey.com What to do next Visit roslindsey.com/wellness to get the Wellness Roadmap, an easy-to-follow plan for reducing the risk of chronic conditions, managing overweight, and building sustainable healthy habits. About Ros Lindsey and How to Work with Her 1:1 Online Consultations Get personalised support with tailored health plans for chronic disease risk reduction and weight management from Ros Lindsey. Book your consultation at roslindsey.com/bookings for expert guidance on lifestyle medicine. Wellness Workshops for Employees Bring health promotion to your workplace with Ros's evidence-based wellness workshops, focusing on chronic disease prevention and creating supportive environments for healthy living. Please contact Ros directly for details [email protected] Connect with Ros Lindsey Instagram: roslindseylife LinkedIn: Rosalind Lindsey Email: [email protected] Website: roslindsey.com Support and Subscribe Subscribe, like, and share this podcast or video to empower yourself with expert advice from health professionals to live a longer, healthier life. Listen to Aussie stories of people transforming their lives. Share with your loved ones and together let's help make Australia the healthiest, most longest living people in the world! Disclaimer This episode provides educational information about lifestyle medicine and prevention of chronic disease and overweight. It is not a substitute for professional medical advice, diagnosis, or treatment. Consult a healthcare provider or book a one-on-one consultation with Ros Lindsey for personalised advice.

Feeling overwhelmed by life’s pressures and searching for simple ways to build mental fitness and emotional resilience? Struggling with stress, burnout, or maintaining connection in midlife? This episode offers practical, evidence-based strategies to help strengthen mental wellbeing and social support, guiding listeners toward a healthier, more connected life. This podcast is for you if you are interested in: Enhancing mental fitness and emotional resilience for midlife Australians Practical strategies to manage stress, burnout, and life transitions Building stronger social connections to prevent loneliness and support wellbeing Learning evidence-based mental health habits for everyday life and caregiving Introducing mental fitness and empathy education in schools and communities Episode Summary Ros Lindsey invites Jacob Muller, Head of Impact and Evaluation at Gotcha 4 Life, to explore the vital concept of mental fitness and its role in navigating life’s ups and downs. Jacob shares Gotcha 4 Life’s focus on three core protective factors: social connectedness, emotional adaptability, and help-seeking, explaining their preventative impact on mental ill health. They discuss challenges faced by regional Australians, breaking down stigma through community workshops, and the power of early mental fitness education beginning in primary school. Jacob offers simple, meaningful steps to strengthen connection and resilience, especially for those balancing caregiving responsibilities, and highlights how everyday habits like regular phone calls and group chats can sustain mental wellbeing. Memorable Quotes “Don’t worry alone. Sometimes the strongest thing you can do is to share the load.” – Jacob Muller “Connection is the antidote to loneliness and one of the strongest promoters of wellbeing.” – Jacob Muller “Mental fitness is preparing for life’s heavy days by training your emotional muscles today.” – Jacob Muller Key Takeaways Mental fitness is your ability to manage life’s challenges through social connection, emotional skill, and knowing when to ask for help. Small, regular habits—like reaching out to a friend or scheduling weekly calls—build emotional resilience and reduce isolation. Teaching mental fitness and empathy from a young age supports lifelong mental wellbeing. Prioritising personal wellbeing is essential for caregivers to sustainably support loved ones and prevent burnout. Community-led workshops foster vulnerability, break down stigma, and create safe spaces for sharing, especially in rural communities. Time Stamps 00:07 Life pressures and the importance of mental fitness 03:57 Defining mental fitness and its three core protective factors 10:14 Mental health challenges and access issues in regional Australia 15:41 Breaking stigma and encouraging vulnerability in community workshops 20:27 Early mental fitness education beginning in primary schools 28:47 Simple steps to reconnect and build social support 31:26 Mental fitness practices for caregivers to prevent burnout 36:08 Daily habits and mindsets to cultivate emotional strength Resources Mentioned Gotcha 4 Life’s workshops and multi-year school programs designed to build mental fitness skills “Boys Do Cry” by Gus Walland, promoting emotional expression among boys Lifeline Australia, offering crisis support and referral services Ros Lindsey’s Health Selfie app for self-assessment and personalised mental wellbeing tools https://app.roslindsey.com/sign_up/s/1 (on computer only. No mobile version at this stage) Inspiration for Your Health Journey Take a moment today to reach out to someone you care about—a friend, family member, or colleague—and simply share how you’re feeling. These small steps create connection, reduce the weight of loneliness, and build the emotional muscles needed to face life’s challenges. Remember, building mental fitness is like training for a marathon: it happens gradually through consistent effort and kindness to yourself. Make time to nurture your emotional wellbeing through simple, meaningful daily habits like regular calls, sharing vulnerability, and seeking support when needed. By investing in your mental health today, you are laying the foundation for resilience and wellbeing that will carry you through every season of life. Ros Lindsey, as a Registered Nurse with a Masters in Public Health, passionate about preventing chronic disease and helping Australians live their best lives for longer! SUBSCRIBE to the Wellness Nurse Podcast for trusted insights and health resources designed to empower your wellbeing journey. Explore Ros’s website for practical tools, freebies, and guidance to support lasting health and resilience. ROSLINDSEY.COM Jacob Muller leads impact and evaluation at Gotcha 4 Life, an organisation changing Australia’s mental health landscape through community workshops and school programs. To learn more or bring these life-affirming sessions to your school or community, visit Gotcha 4 Life online. https://www.gotcha4life.org/ Disclaimer This podcast is intended for informational and educational purposes only and does not constitute professional medical, psychological, or mental health advice, diagnosis, or treatment. The views expressed by the host and guests are their own and do not replace consultation with qualified healthcare professionals. If you or someone you know is experiencing distress, mental health challenges, or a crisis, please seek immediate support from a qualified mental health professional or contact emergency services. Always consult a licensed healthcare provider for personalized advice and treatment options suited to your individual needs. The host, guests, and producers of this podcast disclaim any liability for any decisions made or actions taken based on the information provided in this episode. Use this content responsibly and prioritize your mental health and safety by seeking appropriate professional help.

Guided breathwork for stress management, emotional healing, nervous system regulation, and mindfulness practices—as well as effective relaxation techniques and self-care strategies for mental health and trauma release—are all explored in this episode of The Wellness Nurse Podcast. Host Ros Lindsey, a registered nurse with a Masters of Public Health, sits down with breathwork practitioner Tash Forbes to uncover how breathwork techniques can lower cortisol, release stored emotions, and transform your overall wellbeing and resilience. Key Points Breathwork can help lower cortisol, supporting stress relief and mental health. Techniques like belly breathing and conscious connected breath support processing and releasing trapped emotions and trauma. Conscious breathwork calms the nervous system, helping shift you from fight-or-flight into relaxation and safety. Emotional vulnerability through breathwork allows for deeper connection, healing, and personal growth. Breathwork practices are accessible anywhere, offering immediate tools for self-care and wellbeing. ⏰ Timecodes ⏰ 0:00 Understanding Stress and Breathwork 2:25 The Transformative Power of Breathwork 5:09 Exploring Breathwork Techniques 7:47 Emotional Healing Through Breathwork 12:14 Facilitating Change: Tash's Journey 14:39 Navigating Emotional Experiences 17:10 Breathwork for Stress Management 19:10 Types of Breathwork Explained 21:41 Safety and Considerations in Breathwork 23:22 Personal Stories of Transformation 25:35 Finding Your Breathwork Community Resources Mentioned Research article on breathwork and cortisol reduction (Nature – Scientific Reports) The Body Keeps Score by Bessel van der Kolk The Emotions Wheel Breathing Space (Tash Forbes’ online breathwork platform) https://breathing-space.com.au/ Free guide: Seven Habits to Boost Your Health and Longevity by Ros Lindsey https://www.roslindsey.com/7habits What to Do Next Practice a simple belly breathing exercise: in through your nose for 4 seconds, out for 6–8, with your belly expanding as you breathe. Download Ros Lindsey’s free guide: Seven Habits to Boost Your Health and Longevity https://www.roslindsey.com/7habits Self - Reflect: Am I holding on to stress / emotional pain / grief that could be impacting my long-term health? 🧘‍♀️🧘‍♂️ Book a Guided Breathwork session with Tash https://breathing-space.com.au/ How's your overall health and well being? Do you know your baseline? 🚀 Book a 1:1 wellness assessment and consultation with Ros https://www.roslindsey.com/bookings ABOUT ROS LINDSEY AND HOW TO WORK WITH HER Registered Nurse and Masters of Public Health 30 years of Nursing - now passionate advocate for YOUR health and well-being, keeping you well and out of hospital and living your best life for longer! 1:1 Online Consultations Community and Corporate Workshops Self-paced online course with community support Tools to self assess Blogs for quick science-backed tips for healthy longevity Find out more: roslindsey.com CONNECT with Ros Lindsey Instagram: @roslindseylife YouTube: The Wellness Nurse LinkedIn: Rosalind Lindsey Email: [email protected] Website: roslindsey.com ➡️ HELP INSPIRE AND EDUCATE If you enjoyed this episode, please SUBSCRIBE, LIKE, SHARE with your loved ones. My big dream is that Australians will become the healthiest, longest living people in the world! There's no reason why we can't be. 🩷 Disclaimer This podcast is for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before undertaking any new wellness practice, including breathwork. If you are pregnant, have heart conditions, respiratory issues, mental health concerns, or any other serious health problems, consult your healthcare provider before participating. The host, guests, and producers of this podcast disclaim any liability for any adverse effects or consequences resulting directly or indirectly from the use of any information, techniques, or practices discussed. Participation is at your own risk.

Science-backed reasons why getting healthy after 40 is not only possible, but life-changing. Ros Lindsey is a Registered Nurse with Masters of Public Health. This video/podcast is for you if you're interested in: Getting healthy after 40 Science-backed longevity tips Lifestyle medicine Sustainable midlife health changes Mental wellness over 40 Weight loss after 50 Healthy aging in Australia With Ros Lindsey, The Wellness Nurse's guidance, discover practical strategies and inspiring stories—including Ros’s own transformation after 50—to empower you towards a longer, healthier life. Key Points Immediate Risk Reduction: Even small lifestyle changes after 40 can rapidly decrease the risk of heart disease, diabetes, stroke, and certain cancers. Longevity and Metabolic Benefits: Starting physical activity and other healthy habits in midlife delivers powerful longevity and metabolic advantages. Mind and Mood Boost: Healthy habits support cognitive function, protect brain health, and boost your mental wellbeing and self-esteem. Small Steps, Big Results: Sustainable change begins with manageable goals and building momentum through consistency in habits. Ros’s Transformational Journey: Real-life, relatable advice through Ros’s personal health turnaround, showing small steps lead to big changes. ⏰ Timecodes ⏰ 0:00 – Getting Healthy After 40: An Introduction 5:22 – The Reality of Health Challenges After 40 7:04 – Starting Small: The Key to Change 10:33 – Establishing Your Health Baseline 12:21 – Personal Journey: A Story of Transformation 14:13 – Personal Journey: From Unhealthy to Healthy 17:51 – Taking Action: Your Path to Wellness Resources Mentioned Preventive Health Checklist: A free tool for tracking your health baseline. https://www.roslindsey.com/checklist Lifestyle Medicine Principles: Focus on nutrition, movement, sleep, social connection, stress reduction, and minimising risky substances. The Wellness Nurse Tools & App: Self-assessment resources to help you build sustainable habits. https://app.roslindsey.com/sign_up/s/1 (Available on COMPUTER only - no mobile version yet) Comprehensive Checkup Guide: Encouragement to consult your GP for a proper health assessment. What to Do Next Download the Preventive Health Checklist https://www.roslindsey.com/checklist Schedule a comprehensive health assessment with your GP. Choose and take one small, achievable action in your daily routine for better health. Share this episode with someone in your life who wants to make positive changes. Work with Ros Lindsey About Ros Lindsey Ros Lindsey is a registered nurse with a Masters of Public Health, dedicated to empowering Australians to thrive in midlife and beyond through preventive health education, practical coaching, and compassionate support. Offers & How to Work With Ros 1:1 Online Consultations: Work directly with Ros to develop a personalised plan for your health goals. Book at roslindsey.com/bookings. Wellness Workshops for Your Employees: Bring Ros’s expertise to your workplace to improve morale, engagement, and overall health through interactive wellness workshops. Connect with Ros Lindsey Instagram: @roslindseylife YouTube: The Wellness Nurse LinkedIn: Rosalind Lindsey Email: [email protected] Website: roslindsey.com Support The Podcast If you found value in this episode, please subscribe, like, and share to help inspire and educate more Australians to live longer, healthier lives! Disclaimer This podcast is for informational purposes only and is not a substitute for personalised medical advice, diagnosis or treatment. Please consult your GP or qualified health professional before making changes to your health routine. As a Registered Nurse, Ros Lindsey’s insights are educational and should be paired with guidance from your healthcare team. Tags healthy after 40, midlife health transformation, longevity Australia, lifestyle medicine, Ros Lindsey, preventive health checklist, get healthy over 50, sustainable wellness midlife, mental wellness 40s, science-backed health tips, Australian health podcast Ready to take charge of your health after 40? Download the Preventive Health Checklist and take your first small step today!

Discover why “annual check-ups,” “health screenings,” and “wellness visits” matter, how to use the free Preventive Care Checklist with your GP, and actionable steps to stay on top of your health before issues arise. Join Ros Lindsey, Registered Nurse with a Master of Public Health and host of The Wellness Nurse Podcast, as she tackles the common challenge of putting off preventive care. This Podcast Is for You If You’re Interested In Preventive care Health screenings Annual check-ups Wellness visits Early detection Metabolic health Cancer prevention Healthy aging Key Points The “urgent vs. important” dilemma: why we delay preventive care and how silent conditions develop without symptoms Comprehensive health screening checklist: from blood pressure targets to cancer screenings and bone density scans Navigating Medicare coverage vs. out-of-pocket costs for tests outside typical age ranges Action plan: download the checklist, book a dedicated annual check-up, and automate future wellness visits Long-term benefits: peace of mind, early detection, better outcomes if issues detected early, baseline tracking, and a prevention mindset ⏰ Timecodes ⏰ 0:00 – Introduction: scheduling everything but health checks 1:00 – Why preventive care isn’t urgent—and why it should be 2:15 – Conditions developing silently: metabolic syndrome to CVD 3:45 – Introducing the Preventive Care Checklist 4:30 – How to use it with your GP for personalized screening 5:15 – Medicare preventive screening coverage and gap costs 6:00 – Peace of mind and early detection benefits 7:00 – Establishing baselines and prevention mindset 8:00 – Action plan: download, book, Final challenge and call to action Resources Mentioned Free Preventive Care Checklist: roslindsey.com/checklist What to Do Next Download and print the Preventive Care Checklist. Book a dedicated annual check-up with your GP. Block time in your calendar, arrange screening and other tests and set reminders for follow-up screenings. Work with Ros Lindsey Website: Ros Lindsey.com 1:1 Online Consultations Get personalised preventive care guidance and tailored preventive health plans at roslindsey.com/bookings. Do a health self assessment - Health Selfie https://app.roslindsey.com/ (computer only) Online Course: The Wellness Roadmap https://www.roslindsey.com/wellness Corporate Wellness Workshops Transform your workplace with evidence-based preventive health strategies. Book a corporate session tailored for Australian employees. Email: [email protected] Connect with Ros Lindsey Instagram: @roslindseylife YouTube / Spotify / Apple Podcast: The Wellness Nurse LinkedIn: Rosalind Lindsey Email: [email protected] Please SUBSCRIBE, SHARE AND LIKE this episode to inspire more Australians to prioritise preventive care and live longer, healthier lives. Disclaimer: This information is educational and not a substitute for professional medical advice. Always consult your healthcare provider for personalised preventive care recommendations.

This podcast is for you if you're interested in: Finding practitioners who specialise in your specific health concerns Navigating the healthcare system more effectively Preventive approaches to chronic conditions Telehealth and digital health solutions Root cause approaches to wellness Taking control of your health journey Holistic and integrative medicine Discover how Health Hunter is revolutionising preventative healthcare by solving a significant health dilemma that Australians face - finding the right practitioner for their specific health concerns. In this eye-opening episode of The Wellness Nurse Podcast, host Ros Lindsey, interviews Brianna Vidal and Sarah Mullins, co-founders of Health Hunter. Learn how their innovative matching platform connects patients with specialised practitioners in lifestyle, integrative, and functional medicine, making personalised healthcare accessible to all Australians regardless of location. KeyTakeaways Health Hunter simplifies finding the right health practitioners. Preventative health can significantly reduce chronic conditions. Telehealth expands access to healthcare for remote communities. Lifestyle changes are crucial for managing chronic health issues. Health equity ensures everyone has access to necessary care. Tracking health metrics can empower patients to make informed decisions. Personalised medicine tailors care to individual needs. Community support among practitioners enhances patient care. Education is key in understanding health and wellness. Investing in preventative health saves costs in the long run. The platform offers both in-person and telehealth options, making specialised healthcare accessible across Australia, even in remote areas Up to 80% of chronic conditions affecting 1 in 2 Australians could be prevented with early intervention and the right practitioner support Health Hunter includes a wellbeing check-in tool that helps track health metrics and identify areas needing attention before they become serious problems Sound Bites "Platforms like Health Hunter are crucial." "One in two Australians have a chronic condition." "Telehealth is a viable, useful tool." "Health equity is just so critical." "Finding the right practitioner is key." "Listen to the whispers of your body, before it screams." "Prevention is key to avoid chronic conditions." ⏰ Timecodes ⏰ 00:00 Navigating the Healthcare System 02:49 The Birth of Health Hunter 05:50 Preventative Health and Chronic Conditions 09:02 Equitable Access to Healthcare 11:58 The Role of Lifestyle in Health 15:00 Finding the Right Practitioner 18:00 Personalized Medicine and Holistic Health 20:59 Empowering Patients with Tools 23:48 Connecting Practitioners and Patients 26:48 Success Stories and Impact 30:05 Taking Action for Better Health 33:06 Final Thoughts and Call to Action Resources Mentioned Health Hunter platform: healthhunter.au Health Hunter wellbeing check-in tool for tracking health metrics Telehealth consultations for all Australians Chronic condition hub pages with specialised practitioners and resources What to do next Visit Health Hunter at healthhunter.au to find practitioners specialising in your specific health concerns and take control of your healthcare journey. Join the waitlist for Ros Lindsey's upcoming comprehensive wellness course: roslindsey.com This course will help you create a customised wellness plan to achieve sustainable health improvements. About Ros Lindsey Ros Lindsey is a registered nurse with a Masters of Public Health who is passionate about helping Australians live healthier lives for longer. Through her work as The Wellness Nurse, she offers: One-on-One Consultations Book personalised health consultations with Ros online from anywhere in Australia at roslindsey.com/bookings Wellness Workshops Arrange wellness workshops for your employees to promote preventive health practices and lifestyle changes: roslindsey.com Connect with Ros Lindsey Instagram: https://www.instagram.com/roslindseylife/ YouTube: https://www.youtube.com/@TheWellnessNurse/videos LinkedIn: https://www.linkedin.com/feed/ Email: [email protected] Website: roslindsey.com Please subscribe, share, and like The Wellness Nurse Podcast to help inspire and educate more Australians to live longer and healthier lives. Disclaimer This podcast is for informational purposes only and does not constitute medical advice. While we aim to help you connect with practitioners who may suit your needs, there is no guarantee you will find the right practitioner for your specific situation. Always seek advice from a qualified healthcare professional. Use of this information and any practitioner-matching services is at your own risk.

Pickleball, health benefits, community, inclusivity, exercise, mental well-being, sport, social activity, fitness, fun Discover how pickleball is revolutionising fitness for Australians of all ages and abilities. Join The Wellness Nurse, Ros Lindsey as she explores this rapidly growing sport that combines physical activity, mental wellness, and community connection. This video/podcast is for you if you're interested in: • Pickleball and seeing if it's right for you • Sports for all ages and abilities • Community-based exercise • Mental health improvement through physical activity • Social connection through sport • Trying new activities in midlife or retirement Key takeaways • Pickleball is an amazing sport that promotes fitness and fun. • The game is inclusive for all ages and abilities. • Playing pickleball can significantly improve mental well-being. • It's easy to get started with pickleball, no prior experience needed. • The community aspect of pickleball enhances social engagement. • Regular play can lead to physical health improvements. • Pickleball serves as a great stress reliever after a busy day. • You can play pickleball at various times to fit your schedule. • It's a game that encourages movement without feeling like exercise. • Joining a pickleball community can provide a sense of belonging. Sound Bites "It's crazy to think people haven't heard of pickleball because it's the most amazing sport in the world." "When you're playing, you're not thinking about 'I'm doing exercise.' I never consider it as that - I'm just playing a game and I'm here with my friends." "Pickleball is so good due to its inclusivity - anybody and everybody can play. It doesn't matter your gender, your age, your physical ability." "It's a mental health saviour for me." ⏰ Timecodes ⏰ 0:00 Introduction to pickleball and its growing popularity 6:00 What pickleball looks like and how to play 6:45 How to get started with pickleball 7:25 Community benefits and keeping active as you age 9:59 Physical and mental health benefits 10:11 Accessibility for all fitness levels and busy schedules Resources Mentioned: • Focus Academy in Redcliffe (Queensland's premier pickleball courts) • Apps: Open Sports, Meetup • Pickleball Australia and state governing bodies (Pickleball Queensland, Pickleball Victoria) What to do next: • Find your nearest pickleball club using the resources mentioned and give it a try! No equipment needed to start - most clubs offer paddle rentals for beginners. • Please subscribe, share, and like this podcast to help inspire and educate more Australians to live longer and healthier lives! Want some more tips Download free guide "30 Empowering Tips to Move, Thrive, and Transform Your Life" at https://roslindsey.com/move The Wellness Nurse, Ros Lindsey is a Registered Nurse with a Masters of Public Health dedicated to helping Australians live longer, healthier lives. Through her "Move and Thrive" series, Ros explores activities that promote physical and mental wellbeing and says that finding an activity you love is key to getting the movement you need for health and longevity. Work with Ros • 1:1 Online Consultations: Book personalised wellness sessions at roslindsey.com/bookings • Workplace Wellness: Arrange a wellness workshop for your employees or organisation Connect with Ros Lindsey Website: roslindsey.com Instagram: https://www.instagram.com/roslindseylife/ Email: [email protected] Youtube: https://www.youtube.com/@TheWellnessNurse/videos LinkedIn: https://www.linkedin.com/feed/ Connect with Focus Pickleball Redcliffe https://focustennisacademy.com.au/ https://opensports.net/focus-pickleball-redcliffe Disclaimer The information provided is for educational purposes only and not intended as medical advice. Consult with your healthcare provider before starting any new physical activity. Participation in activities discussed is at your own risk. Individual results may vary. Ros Lindsey, The Wellness Nurse, Launch Longevity Pty Ltd are not liable for any injuries that may occur from activities mentioned in this podcast.

🎯 This video/podcast is perfect for you if you're: Looking to make sustainable lifestyle changes Seeking natural ways to improve mental health Wanting to start exercising but feeling overwhelmed Interested in low-impact, beginner-friendly activities Looking for ways to connect with a supportive community Ready to transform your morning routine Searching for motivation to start your wellness journey Summary: Join The Wellness Nurse host Ros Lindsey, a registered Nurse with a Masters of Public Health, as she interviews Yvonne about her transformative journey with paddleboarding. This inspiring story shows how small steps toward change can lead to profound improvements in mental health, daily routine, and overall wellbeing. Key Points: ✨ Starting with small, manageable steps led to a sustainable six-year practice that transformed mornings into moments of joy Mental health benefits include natural stress relief, improved mood, and a powerful way to combat depression through regular activity Building a supportive community happens naturally, providing accountability and motivation for lasting lifestyle changes ⏰ Timecodes ⏰ 0:00 Welcome and Introduction 1:02 Mental health benefits and overcoming fears 2:30 Daily practice benefits 4:15 Nature connection and mindfulness 6:00 Lifestyle changes and morning routines 7:30 Community and friendship benefits 9:00 Safety tips and equipment advice 10:30 Getting started and final encouragement 🎯 Resources Mentioned: Download 30 tips to help you Move, Thrive & Empower your Life Download FREE pdf here Daniel's SUP-Rental (Scarborough area) Willy Weather app for checking conditions Safety equipment (life jackets recommended) 💡 What to do next: Connect with experienced paddleboarders at your local beach or book a supervised session through Daniel's SUP-Rental if you're in the Scarborough area. About Ros Lindsey 👩‍⚕️ Ros Lindsey is a registered Nurse with a Masters in Public Health, passionate about helping others achieve optimal wellness and preventing chronic disease through Lifestyle Medicine. Services Available: ✨ 1:1 Online Consultations: roslindsey.com/bookings Corporate Wellness Workshops Personalized Health Strategy Sessions Connect with Ros Lindsey 🤝 Instagram: @roslindseylife Youtube: @TheWellnessNurse LinkedIn: Ros Lindsey Email: [email protected] Website: roslindsey.com 🌟 Please subscribe, like, and share this podcast to help inspire and educate more Australians to live longer and healthier lives. ⚠️ Disclaimer: The contents of this podcast are for general information only. Always consider your personal safety and health limitations before trying any new activity. Please seek individual medical advice from your GP or healthcare provider before starting any new exercise program. For full terms and conditions, visit roslindsey.com/terms-conditions  

This podcast is for you if you are interested in: Overcoming hesitation to start a fitness routine after 40 Finding motivation to exercise consistently despite a busy schedule Managing stress and improving mental health through physical activity Building social connections and community through group fitness Maintaining mobility and independence as you age Preparing your body for travel and adventure in later life Balancing work, family, and regular exercise   Summary In this inspiring episode of the Move and Thrive series on the Wellness Nurse Podcast, host Ros Lindsey explores the transformative power of group personal training. Through heartfelt interviews with participants, we discover how regular exercise in a supportive community setting can dramatically improve physical health, mental wellbeing, and overall quality of life for people of all ages and fitness levels. Inspiring quotes "Don't worry about what you can't do. Don't worry about what size you are. Just come along and give it a go and do your best." "Every journey begins with the first step and you have to start that first step by taking that first step and give it a go." "Old age requires endurance and that's what we all need." Key Takeaways Group personal training offers a supportive environment for people of all fitness levels to improve their health and wellbeing, especially for those over 40. Regular exercise significantly contributes to mental health, stress relief, and overall life satisfaction for both men and women. The social aspect of group training creates a sense of community and accountability, keeping participants motivated long-term. Consistency in exercise is crucial for maintaining health and independence as we age, particularly for those in their 50s and 60s. Starting small and gradually increasing intensity is key to building a sustainable fitness routine, especially for those new to exercise or returning after a long break.   Time stamps 00:07 - Introduction to the Move and Thrive series 01:02 - Interviews with group personal training participants begin 05:30 - Discussion on overcoming hesitation to start exercising later in life 10:15 - Benefits of group training for mental health and stress relief 15:45 - Importance of consistency in exercise for aging well 20:30 - How group training builds community and social connections Contact Ros roslindsey.com Email: [email protected]   Take Action for Your Health!If you enjoy this channel, please SUBSCRIBE, LIKE, SHARE, and REVIEW! Help spread the word that we can prevent chronic disease together. Let's make Australia the healthiest nation in the world!🚀 Visit my website for all my blogs and resources: 🎁 DOWNLOAD your FREE PDFs: 30 Tips to Move, Thrive and Transform your Life https://www.roslindsey.com/move 100 Reasons to Inspire you to Be Healthy  https://www.roslindsey.com/100reasons 🎁 7 Habits to Boost Your Health and Longevity. https://www.roslindsey.com/7habits 👩‍⚕️ Book Your Wellness Check  https://www.roslindsey.com/bookings Follow Me on Social Media for Inspiration on Health & Longevity: Instagram: @roslindseylifeLinkedIn: Connect with MeFacebook: https://www.facebook.com/share/15N1V6hLQy/?mibextid=LQQJ4d Contact Tom's Law For more information about Tom Law's group personal training sessions, please visit his Facebook pagehttps://www.facebook.com/tomslawtraining/ A huge THANKYOU to Gabriel, Tracey, Steve, Rhonda and Donna for sharing their stories Disclaimer The Wellness Nurse podcast provides general information only and is not a substitute for professional medical advice. Consult your healthcare provider before making changes to your health regimen or starting new activities. Consider your personal limitations and safety when embarking on any fitness program.

This episode of the Move and Thrive Series explores the incredible benefits of swimming for overall health and well-being. Alex Gourlay, a lifelong swimmer, shares his inspiring journey and reveals how this low-impact, full-body workout has become an essential part of his life Discover why swimming is the perfect exercise for people of all ages and fitness levels, and learn how it can improve your mental health, physical fitness, and social connections   This podcast is for you if you are interested in: Finding a low-impact, full-body workout suitable for all ages and fitness levels Improving your mental health and reducing stress through exercise Building a consistent fitness routine that fits into a busy lifestyle Connecting with like-minded individuals and creating a supportive community Exploring the benefits of swimming for overall health and longevity Memorable quotes: "It's just a necessity and because it makes me feel so good."1 "Honestly, some of those days are the best swims I ever have. And I come out of there, everything's clear again. It's like pushing a delete button on all your problems and all your stress." "90% of the battle is turning up." Key Takeaways: Swimming is a low-impact, full-body workout suitable for people of all ages and fitness levels Regular swimming can significantly improve mental health by reducing stress and promoting a sense of well-being1 Setting goals, such as participating in events like the Cole Classic, can help maintain motivation and track progress Swimming offers opportunities for social connection and community building Consistency is key – making swimming a non-negotiable part of your routine can lead to long-term benefits Time stamps: 00:09 - Introduction to the Move and Thrive series 02:05 - Alex Gourlay's swimming journey 04:00 - Benefits of swimming for mental and physical health 08:51 - Overcoming challenges and staying motivated 10:25 - The Cole Classic and goal setting 13:27 - Building community through swimming 16:42 - Advice for beginners and returning swimmers Contact Ros Take Action for Your Health! If you enjoy this channel, please SUBSCRIBE, LIKE, SHARE, and REVIEW! Help spread the word that we can prevent chronic disease together. Let's make Australia the healthiest nation in the world! 🚀 Visit my website for all my blogs and resources to help you on your wellness journey: Roslindsey.com 🎁 DOWNLOAD your FREE PDF: 30 tips to empower you to Move https://www.roslindsey.com/move   👩‍⚕️ Book Your Wellness Check: https://www.roslindsey.com/bookings Follow Me on Social Media for Daily Inspiration on Health & Longevity: Instagram: @roslindseylife LinkedIn: https://www.linkedin.com/feed/   Contact Alex Gourlay Facebook: https://www.facebook.com/share/1AFB1NicRJ/?mibextid=wwXIfr Alex Gourlay is a lifelong swimmer and participant in the Cole Classic ocean swim. For more information about the Cole Classic, visit their official website https://coleclassic.com.au/ Disclaimer The Wellness Nurse podcast is for general information only. It is not intended as medical advice. Always consult your healthcare practitioner when making changes to your health regimen or seeking individual medical advice. If embarking on a new activity, always consider safety and your personal limitations.    

This podcast is for you if you are interested in: weightloss, overcoming addiction and making lasting lifestyle changes, the connection between physical and mental health, building supportive communities and meaningful relationships, strategies for sustainable weight loss and fitness, mental health advocacy and suicide prevention, finding motivation and purpose in your health journey. #gotcha4life #mentalfitness #gym #training #mateship #thewellnessnurse #sober #weightloss #fitness #sobriety #journey #australiannursing #diet #ruok  Summary In this eye-opening episode of The Wellness Nurse podcast, host Ros Lindsey sits down with Sarah McCudden, a remarkable woman who transformed her life by losing 40 kilograms and becoming a passionate mental health advocate. Sarah shares her inspiring journey of overcoming addiction, embracing a healthier lifestyle, and finding purpose in helping others. This episode is a must-listen for anyone looking to make positive changes in their life and understand the deep connection between physical and mental health. Memorable quotes "Sometimes it's not the familiar faces, but the strangers who step forward to help when you need it most." "If nothing changes, nothing changes." "The magic always happens outside of your comfort zone." Key Takeaways Sarah's journey began with giving up alcohol and cigarettes, which led to significant weight loss and improved overall health. Consistency and stepping out of your comfort zone are crucial for making lasting lifestyle changes. Mental fitness is just as important as physical fitness in achieving overall well-being. Building supportive communities and engaging in meaningful conversations can have a profound impact on mental health. Small, daily habits like walking and practicing gratitude can lead to significant improvements in both physical and mental health. Time stamps 00:00 - Introduction and Sarah's background 02:51 - Sarah's weight loss journey and overcoming addiction 07:09 - Challenges faced and the importance of stepping out of comfort zones 12:20 - The role of support systems in Sarah's transformation 18:09 - Mental health advocacy and involvement with Gotcha for Life 25:30 - Tips for engaging in meaningful conversations and supporting others 29:01 - Sarah's evolving approach to wellness and advice for listeners Contact Ros 🚀 Visit my website for all my blogs and resources: Roslindsey.com 🎁 DOWNLOAD your FREE PDF: 100 Reasons to Inspire You. https://www.roslindsey.com/100reasons 🎁 DOWNLOAD your FREE PDF: 7 Habits to Boost Your Health and Longevity. https://www.roslindsey.com/7habits 👩‍⚕️ Book Your Wellness Check: https://www.roslindsey.com/bookings Follow Me on Social Media for Daily Inspiration on Health & Longevity: Instagram: @roslindseylife LinkedIn: Connect with Me Facebook: https://www.facebook.com/share/15N1V6hLQy/?mibextid=LQQJ4d Contact Sarah McCudden Instagram. https://www.instagram.com/sarahmccudden?igsh=MW45ZXdsMmZrd2JiZg%3D%3D&utm_source=qr For more information about mental health advocacy, please visit the Gotcha for Life website. Mental Fitness Gym - https://www.gym.gotcha4life.org/ Disclaimer The Wellness Nurse podcast provides general health information and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or making changes to your health regime. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast.

Summary Discover transformative strategies for nurturing neurodivergent children with Dr. Santhini Kumaran, a renowned pediatrician and lifestyle medicine expert. This episode delves into epigenetics, co-regulation techniques, and the power of mindful parenting. Learn how to create a supportive environment for your child's unique needs, implement daily meditation practices, and navigate challenging behaviors. Dr. Kumaran shares invaluable insights on empowering parents, reframing perceived failures, and celebrating neurodiversity. Explore practical tips for managing transitions, balancing medication with holistic approaches, and fostering resilience in your family. This podcast episode is for you if you are interested in neurodiversity, child development, autism strategies, ADHD management, co-regulation techniques, mindful parenting, epigenetics in child health, lifestyle medicine for children, family meditation practices, empowering neurodivergent families, holistic approaches to child behavior, managing transitions for autistic children, reframing parenting challenges, celebrating neurodiversity, balancing medication and natural approaches, fostering resilience in children, occupational therapy for neurodivergent kids, creating accommodations for special needs, mindfulness for parents and children, navigating school challenges for neurodivergent children Sound Bites • "The choices we make shape our health." • "Medication does not teach skills." • "Start small to build resilience." Chapters 00:00Holistic Approaches to Child Development 02:15The Ripple Effect of Lifestyle Choices 03:59Understanding Co-Regulation in Parenting 06:05Empowering Parents: Advocacy and Understanding 07:52Navigating Emotions: Strategies for Parents 10:26Medication vs. Holistic Care: A Balanced Approach 13:05Environmental Influences on Child Behavior 15:28Nutrition and Physical Activity: The Foundation of Health 17:50Managing Parenting Fatigue and Self-Care 19:50 Final Thoughts on Holistic Health and Child Development Disclaimer: The Wellness Nurse podcast is for general information only. It is not intended as individual medical advice. Always consult your healthcare practitioner when making changes to your health regimen or seeking individual medical advice. Contact Ros Email: [email protected]  Visit website for blogs and resources roslindsey.com Download Free pdf to boost your health and that of your family https://www.roslindsey.com/7habits Follow on Instagram for every day tips for health https://www.instagram.com/roslindseylife/   Contact Dr Santhini Kumaran Website https://nof1.com.au/ LinkedIn: https://au.linkedin.com/in/santhinikumaran-nof1 Facebook: https://www.facebook.com/nof1ChildHealthDevelopmentWellbeing/

Summary Unlock the secrets to a sharper mind and reduce your risk of dementia with Dr. Helena Popovic on The Wellness Nurse Podcast. In this eye-opening episode, discover cutting-edge strategies for dementia prevention and learn how to harness the power of neuroplasticity to boost your cognitive function. Dr. Popovic, a leading authority on brain health, reveals how lifestyle interventions can dramatically reduce your risk of Alzheimer's and other dementias, even for those with genetic predispositions. From nutrition and exercise to sleep optimization and stress management, this episode is packed with actionable tips for healthy aging and mental wellness. Don't miss this transformative discussion that challenges conventional wisdom and empowers you to take control of your brain health, potentially adding years of vibrant living to your life. Takeaways Cognitive decline isn't inevitable with aging Lifestyle interventions are powerful in reducing risk Social interactions crucial for mental health Neuroplasticity allows brain adaptation Gratitude improves mood and perspective Breath work reduces stress and anxiety Nature time has health benefits Genes don't necessarily determine dementia fate Early intervention can slow cognitive decline Medical training lacks lifestyle medicine education Growing bolder, not just older, is key Nutrition impacts brain health; avoid processed foods Sleep crucial for brain detoxification Regular exercise vital for brain health Strength training preserves muscle and mental acuity Social connections critical for well-being Positive mindset influences health outcomes Healthy choices should be joyful Understand sugar's impact on brain health Lifelong learning keeps the brain sharp Sound Bites "We can grow new brain cells." "Growing bolder rather than older." "Food is massively important for brain health." "Sugar is toxic to our brain." "Sleep is crucial for brain detoxification." "Movement is medicine for brain health." "Strength training increases insulin sensitivity." "We get old if we allow ourselves to get weak." "Make being healthy a joyful adventure." "Social connections are critical to a healthy life." Please SUBSCRIBE & LIKE this podcast. The more we get the message out that we can prevent chronic disease, the greater the benefits for your health, that of your loved ones and our community. Together, let's make Australia the healthiest nation in the world! ☝️Download FREE PDF: 100 Reasons to take action NOW towards better health 🎁DOWNLOAD your FREE PDF 7 Habits to boost your health and longevity 👩‍⚕️Start your journey to better health &longevity and book your 1 hour consultation with The Wellness Nurse. 20% discount when you download the 100 Reasons pdf FOLLOW ON SOCIAL MEDIA FOR INSPIRATION 🫶 Instagram 🎬YouTube 🗣️Spotify 🕵️LinkedIn 🫶Facebook 🚀 Rocket over to roslindsey.com   Get in touch with Dr Helena Popovich Helena's Book Can Adventure Prevent Dementia?   ☝️Disclaimer The Wellness Nurse podcast is for general information only. It is not intended as individual advice. Always consult your medical practitioner when you incorporate changes to your health care regimen or seeking individual medical advice. Use of Launch Longevity products including this podcast is subject to Terms and Conditions listed on RosLindsey.com Chapters 00:00Introduction to Brain Health and Dementia Prevention 04:46The Power of Lifestyle Interventions 10:07Personal Journey into Dementia Awareness 17:03Understanding Genetic Risk Factors 22:12Neuroplasticity: The Brain's Ability to Change 27:02Debunking Myths About Cognitive Decline 30:00Stress Management Techniques for Brain Health 39:55Growing Bolder, Not Older 43:02The Impact of Nutrition on Brain Health 56:07The Importance of Sleep for Cognitive Function 01:03:52Exercise: A Key to Brain Health 01:11:59A Vision for the Future: Preventing Dementia Podcast Cover: Photography https://www.prueaja.com/ Graphic Design https://www.laurenannebird.com

Join Ros Lindsey and Kirsty Fields in this insightful episode of The Wellness Nurse podcast as they explore the transformative power of social connections for health and business success. Discover how networking can combat isolation, especially for small business owners, and learn practical tips for overcoming barriers to socializing.In this episode, you'll learn: The health benefits of social connection and its impact on longevity. Strategies for effective networking at events, including the best spots to stand. How to overcome common objections to attending social gatherings. Practical planning tips to make socialising easier and more enjoyable. Summary In this conversation, Ros Lindsey and Kirsty Fields explore the significance of social connection for health and wellbeing, particularly in the context of business networking. They discuss the challenges of isolation faced by business owners, strategies to overcome barriers to social engagement, and practical tips for effective networking. Kirsty shares insights on how to build connections, especially for those with social anxiety, and highlights the positive impact of volunteering on community wellbeing. The discussion emphasizes the importance of planning and intentionality in fostering social relationships. Takeaways •    Social connection is crucial for health and longevity. •    Isolation in business can lead to mental health challenges. •    Planning ahead can reduce anxiety about social events. •    Networking requires stepping out of your comfort zone. •    Finding common interests can ease social interactions. •    Volunteering can provide a sense of purpose and community. •    Social media is a valuable tool for finding events. •    Eating together enhances feelings of connection. •    Identifying personal objections can help overcome social barriers. •    Creating welcoming environments fosters deeper connections. Sound Bites •    "Social connection is just as important as eating well." •    "Home is our comfort zone." •    "Plan your outfit the night before." Chapters 00:00 The Importance of Social Connection 01:52 Understanding Isolation in Business 08:48 Overcoming Barriers to Social Engagement 18:40 Networking Strategies for Success 26:45 Building Connections for Those with Social Anxiety 31:51 The Impact of Volunteering on Community Wellbeing Please SUBSCRIBE & LIKE this podcast. The more we get the message out that we can prevent chronic disease, the greater the benefits for your health, that of your loved ones and our community. Together, let's make Australia the healthiest nation in the world! SOCIAL CONNECTION is one of the 6 pillars of wellness. 🎁DOWNLOAD your FREE PDF to boost your health and longevity https://www.roslindsey.com/7habits 👩‍⚕️Book your free 15 minute wellness consultation https://www.roslindsey.com/bookings FOLLOW ON SOCIAL MEDIA FOR INSPIRATION ON HEALTH & LONGEVITY https://www.instagram.com/roslindseylife ⁠🎬YouTube @TheWellnessNurse/videos 🗣️Spotify https://open.spotify.com/show/1uZWe32MxIt6Qx7PSwRTJa?si=8829601865764286 🕵️LinkedIn https://www.linkedin.com/in/rosalind-lindsey-b01569129 Facebook https://www.facebook.com/share/15N1V6hLQy/?mibextid=LQQJ4d 🚀 Rocket over to the website to see all the blogs https://www.roslindsey.com Email: mailto:[email protected] Contact Kirsty https://ladieswholonglunch.com https://socialocean.com.au Email: mailto:[email protected] ☝️Disclaimer The Wellness Nurse podcast is for general information only.It is not intended as advice. Always consult your medical practitioner when you incorporate changes to your health care regimen or seeking individidual medical advice. Podcast Cover:Photography https://www.prueaja.com/ Podcast Graphic Design https://www.laurenannebird.com   Keywords: social connection, networking tips, business relationships, overcoming isolation, health benefits of networking, building relationships, wellness podcast.

In this conversation, Ros Lindsey and Vanita Smith delve into the pressing issue of burnout in Australia, exploring its definition, causes, and the alarming rates at which it is affecting the workforce. They discuss the signs of burnout, the responsibility of organizations in preventing it, and the importance of self-care and energy management. Vanita shares practical strategies for individuals and organizations to foster a positive work culture and innovative approaches to recovery, emphasising the need for compassion and support in the workplace.takeaways Burnout is a significant issue in Australia, costing the economy $14 billion annually. It is defined by the World Health Organization as an occupational phenomenon resulting from chronic workplace stress. Burnout has three dimensions: energy depletion, cynicism, and reduced efficacy. Cynicism often arises when intrinsic motivation is depleted. Service-driven industries like healthcare and education are particularly vulnerable to burnout. Early signs of burnout include difficulty switching off during holidays and health issues. Preventing burnout is a shared responsibility between individuals and organisations. Energy management is crucial for preventing burnout and should be a collaborative effort. Self-care involves recognising one's limits and practicing compassion towards oneself. Innovative tools like continuous glucose monitors may help in monitoring stress and energy levels. "Burnout is a really big problem in Australia." "Australia has one of the highest rates of burnout." "Burnout is an occupational phenomenon." Download your free Guide to Health and Longevity⁠https://www.roslindsey.com/7habits⁠ Sound BitesChapters 00:00Understanding Burnout: A Growing Concern in Australia 05:23Recognizing the Early Signs of Burnout 10:09The Role of Organizations in Preventing Burnout 15:17Energy Management: The Antidote to Burnout 20:12Creating a Positive Work Culture 25:04Innovative Approaches to Burnout Recovery 26:40Final Thoughts on Burnout Awareness and Support keywords: burnout, workplace stress, mental health, self-care, energy management, organisational support, Australia, health strategies, wellness, employee wellbeing, stressed at work, workplace culture Contact Ros: Email: [email protected]: https://www.roslindsey.comInstagram: ⁠https://www.instagram.com/roslindseylife/⁠LinkedIn https://www.linkedin.com/in/rosalind-lindsey-b01569129/ Facebook:https://www.facebook.com/share/15N1V6hLQy/?mibextid=LQQJ4d Contact Vanita: Websitehttps://vanitasmith.com LinkedInhttps://www.linkedin.com/in/vanita-smith/?originalSubdomain=au Podcast Cover:Photography https://www.prueaja.com/Graphic Design https://www.laurenannebird.com Disclaimer The Wellness Nurse podcast is for general information only. It is not intended as advice. Always consult your medical practitioner when you incorporate changes to your health care regimen or seeking individual medical advice.

summary Discover the secrets to revolutionizing your health with Dr. Michelle Woolhouse, a leading integrative GP. Uncover the truth about metabolic health, chronic disease prevention, and the four pillars of wellness. Learn how sleep, stress, diet, and exercise interconnect to shape your overall well-being. Explore cutting-edge CGM technology that provides real-time insights into your body's responses. This episode unveils practical strategies to optimize your health, boost energy levels, and potentially prevent conditions like diabetes and cognitive decline. Don't miss this eye-opening discussion on The Wellness Nurse with your host Ros Lindsey and learn how Lifestyle Medicine can help transform your life! Key Takeaways Metabolic dysfunction and digestive disorders are on the rise in Australia. Lifestyle medicine, including stress management, sleep, exercise, and a healthy diet, plays a crucial role in improving metabolic health. Processed foods, antibiotics, and lack of gut diversity negatively impact digestive health. Reducing processed foods, increasing fiber intake, and seeking help from healthcare professionals are important steps to improve metabolic and digestive health. Sound Bites "Metabolic health is associated with every system within the body." "Sleep issues impact metabolism and overall health." "Continuous glucose monitoring can help individuals understand the impact of their choices on their glucose levels." Chapters 00:00Introduction to Dr. Michelle Woolhouse 01:42Changes in Health Issues Over the Years 04:11Understanding Metabolic Health and Its Impacts 11:14The Connection Between Stress, Sleep, and Glucose Levels 20:34The Rise of Digestive Disorders and the Gut Microbiome 26:05Practical Tips for Improving Gut Health 30:46Encouraging Early Help-Seeking and Collaboration with Practitioners Contact Dr Michelle Woolhouse https://www.vively.com.au Contact Ros: [email protected] Instagram: ⁠https://www.instagram.com/roslindseylife/⁠ LinkedIn⁠https://www.linkedin.com/in/rosalind-lindsey-b01569129?utm_source=share&utm_campaign=share_via&utm_content=profile&utm_medium=ios_app⁠ Website: roslindsey.com COMING soon Podcast Cover: Photography ⁠https://www.prueaja.com/⁠ Graphic Design ⁠https://www.laurenannebird.com⁠

Show Notes Summary: In this episode of the Wellness Nurse Podcast, host Ros Lindsey welcomes Jaime Reed, a Registered Nurse and Director at Allen Carr's Easy Way to Stop Smoking and Vaping in South Australia. Jaime shares her personal journey from being a long-time smoker to a non-smoker using the Allen Carr method. The discussion delves into the common struggles faced by those trying to quit smoking and why traditional methods often fall short. Jaime explains that the key to quitting is understanding why you smoke and challenging the perceived benefits of nicotine, rather than relying solely on willpower.Listeners will gain insights into: The physiological and psychological aspects of nicotine addiction. Why focusing on the negative effects of smoking doesn't help in quitting. The importance of questioning the perceived benefits of smoking and vaping. How the Allen Carr method offers a unique approach by changing the smoker's perspective on nicotine addiction. Join us for an enlightening conversation that could change your approach to quitting smoking and help you break free from nicotine addiction for good. Disclaimer The Wellness Nurse podcast is for general information only.It is not intended as advice. Always consult your medical practitioner when you incorporate changes to your health care regimen or seeking individidual medical advice. Launch Longevity Pty Ltd does not endorse any products or services discussed on this podcast and accepts no liability for the use of these. For more information on Allen Carr's easy way to stop smoking: Website https://allencarr.com.au Phone: 1300 848 248 To contact Ros: Email: [email protected] Website: RosLindsey.com (coming soon) Podcast Cover: Photography https://www.prueaja.com/ Graphic Design https://www.laurenannebird.com

Summary The Wellness Nurse Podcast discusses the importance of preventive healthcare in improving health and avoiding chronic diseases. It highlights the rising prevalence of chronic diseases in Australia and the need for lifestyle changes to reduce the risk. The podcast also mentions the challenges in the healthcare system that focus on illness rather than prevention. The host announces the upcoming launch of an online nursing service that offers personalized preventive health plans. The episode concludes with a discussion on finding personal motivation for achieving better health. This podcast is for you if you'd rather not wait til you have a chronic disease for 6 months before you get a Plan for your health. Keywords: preventive healthcare, Australian Nurse, Primary Health Care, Lifestyle medicine, chronic diseases, lifestyle changes, healthcare system, personalised health plans, motivation Takeaways Preventive healthcare can help avoid chronic diseases and improve overall health. Small lifestyle changes can significantly reduce the risk of developing chronic diseases. The healthcare system could focus more on preventive measures rather than just treating illnesses. Personalised health plans and professional guidance can make a difference in achieving better health. Finding personal motivation is crucial for making and sustaining lifestyle changes. Sound Bites "Preventive healthcare could potentially change your life." "Small changes to our lifestyle can significantly reduce the risk of developing chronic diseases." "The healthcare system predominantly provides healthcare when you get sick, not beforehand." Timestamps 00:00The Potential of Preventive Healthcare 02:31Challenges in Implementing Preventive Health Strategies 05:05Introducing Personalized Preventive Health Plans 06:02Finding Your Why: Motivations for Better Health Podcast Cover: Photography https://www.prueaja.com/ Graphic Design https://www.laurenannebird.com Disclaimer The Wellness Nurse podcast is for general information only.It is not intended as advice. Always consult your medical practitioner when you incorporate changes to your health care regimen or seeking individidual medical advice. Mentioned in the Podcast:  Send an email to Ros by August 31 2024 to join the waitlist for the Launch Longevity package to receive 20% off when we go live. Contact Ros: [email protected] Instagram: ⁠https://www.instagram.com/roslindseylife/⁠ LinkedIn⁠https://www.linkedin.com/in/rosalind-lindsey-b01569129?utm_source=share&utm_campaign=share_via&utm_content=profile&utm_medium=ios_app⁠ Website: roslindsey.com COMING soon

Summary In this episode of the Wellness Nurse Podcast, Ros Lindsey discusses the gap between knowing what to do for your health and actually doing it. She shares her own experience of struggling with maintaining her health and provides effective strategies for lasting wellness. Ros explores eight reasons why the knowledge-doing gap exists and offers practical solutions for overcoming them. She also addresses specific challenges related to weight gain, alcohol intake, energy levels, and fitness goals. Ros encourages listeners to prioritize their health and make small steps towards a healthier lifestyle. This podcast is for you if you're a man or woman who: Struggles to lose weight or maintain a healthy weight Feels constantly tired or lacks energy Has trouble sticking to exercise routines Wants to cut down on alcohol but finds it challenging Experiences high stress levels and difficulty relaxing Battles with late-night snacking or emotional eating Finds it hard to balance a busy lifestyle with healthy habits Wants to improve your overall health but doesn't know where to start Keeps putting off making health changes despite good intentions Takeaways The knowledge-doing gap exists between knowing what to do for your health and actually doing it. There are eight reasons why the knowledge-doing gap exists, including cognitive dissonance, temporal discounting, decision fatigue, habit formation, emotional regulation and stress, social influences and peer pressure, implementation intentions, and overcoming specific challenges. Practical strategies for bridging the knowledge-doing gap include creating achievable plans, finding immediate rewards for healthy behaviors, simplifying decisions with pre-planning, starting small and being consistent, incorporating stress relief techniques, creating a supportive environment, using if-then planning, and seeking personalized wellness plans for specific challenges. Specific challenges related to weight gain, alcohol intake, energy levels, and fitness goals can be addressed through lifestyle changes and personalised wellness plans. Every small step counts towards a healthier lifestyle, and it's never too late to make positive changes. Sound Bites "Cognitive dissonance: that uncomfortable feeling you get when your actions don't align with your beliefs." "Find immediate rewards for healthy behaviors." "Simplify decisions with pre-planning." 00:00Introduction and Vision for Health 01:22Scenario: Balancing a Busy Life and Health Challenges 02:37 Strategies to Overcome Cognitive Dissonance 03:25 Countering Temporal Discounting with Immediate Rewards 04:39 Simplifying Decisions and Building Habits 05:29 Managing Emotional Regulation and Stress 06:07 Creating a Supportive Environment for Healthy Living 06:54 Using Implementation Intentions to Follow Through 07:40 Addressing Specific Challenges for Better Health 09:36 Conclusion and Call to Action Disclaimer The Wellness Nurse podcast is for general information only. It is not intended as individual advice. Always consult your medical practitioner when you incorporate changes to your health care regimen or are seeking individual medical advice. Contact Ros: [email protected] Instagram: https://www.instagram.com/roslindseylife/ LinkedInhttps://www.linkedin.com/in/rosalind-lindsey-b01569129?utm_source=share&utm_campaign=share_via&utm_content=profile&utm_medium=ios_app Website: roslindsey.com COMING soon Podcast Cover: Photography https://www.prueaja.com/ Graphic Design https://www.laurenannebird.com

Summary Jo Borton, a retired physiotherapist, shares her inspiring story of overcoming health challenges and embracing an active lifestyle. She walked the Camino Trail just six months after major knee surgery and emphasizes the importance of determination and the right mindset. Jo also highlights the significance of social connection, family traditions, and volunteering in leading a fulfilling life. She encourages others to set small goals, prioritize self-care, and never give up hope. Disclaimer The Wellness Nurse podcast is for general information only. It is not intended as advice. Always consult your medical practitioner when you incorporate changes to your health care regimen or seeking individual medical advice. Keywords active aging, health challenges, Camino Trail, knee surgery, determination, mindset, social connection, family traditions, volunteering, small goals, self-care, hope, preventive healthcare, longevity, wellness, walking, anxiety, asking for help, overcoming health challenges Takeaways With determination and the right mindset, we can overcome seemingly insurmountable health challenges. Social connection, family traditions, and volunteering contribute to a fulfilling life. Setting small goals and prioritizing self-care are important for maintaining physical and mental well-being. Never give up hope and always believe that there is a way forward. Sound Bites "With determination and the right mindset, we can overcome seemingly insurmountable health challenges." "I had this amazing adventure to go on and I was not going to miss out." "When someone offers to do something for you, they're offering because they want to help you." Chapters 00:00 Introduction and Walking the Camino 11:09 The Importance of Support and Sharing the Journey 18:07 Prioritizing Social Connection and Family 25:30 Volunteering: Giving Back and Finding Fulfillment 27:09 Prioritizing Physical Activity for Health and Well-being 31:19 Resilience and Hope: Navigating Life's Challenges Contact Jo: https://www.facebook.com/groups/492268658562398/?ref=share_group_link Instagram https://www.instagram.com/beachfrontjo/ Contact Ros: Email: [email protected] Instagram: https://www.instagram.com/roslindseylife/ Podcast Cover: Photography https://www.prueaja.com/ Graphic Design https://www.laurenannebird.com

Summary Ros Lindsey, a registered nurse with a background in public health, shares her passion for helping people prevent chronic diseases. She emphasizes the importance of making small changes in daily life to move away from the trajectory of chronic disease and towards health and longevity. Ros discusses her own health journey, including overcoming sleep apnea and high blood pressure, and making the decision to prioritize her health. She also highlights the need for a supportive community to navigate setbacks and obstacles on the journey to better health. Disclaimer The Wellness Nurse podcast is for general information only.It is not intended as advice. Always consult your medical practitioner when you incorporate changes to your health care regimen or seeking individidual medical advice. Keywords health, chronic disease, prevention, small changes, community, support,Chronic disease, Prevention, Health goals, Public health, Registered nurse, Prevent Cancer, Prevent Cardiovascular disease, Prevent Diabetes, Obesity, Lifestyle changes, Health advocacy, Health promotion, Risk factors, Healthy diet, Physical activity, Mental health, Self-management, Healthcare system Takeaways Small changes in daily life can help prevent chronic diseases. Weight is not an aesthetic issue, but a health issue. Creating a supportive community is important for maintaining health goals. Taking proactive steps towards better health is doable for everyone. Taking Proactive Steps Towards Better Health The Importance of Community in Health Journey Sound Bites "Wherever you are at today, you are not stuck there." "A Journey from overweight and obesity and chronic disease to the health line. You will stop off on platforms of vitality and energy and hope." "Weight is not an aesthetic issue. It is a health issue." Chapters 00:00Introduction and Purpose of the Podcast 01:29Background and Experience in Nursing 02:43Desire to Prevent Chronic Disease 04:25Becoming a Fierce Advocate for Health 05:54Weight as a Health Issue 07:33Healthcare System Crisis 11:15Personal Health Journey 22:01Interviewing People on Health Journeys 23:58Belief in Everyone's Ability to Improve Health 25:46Excitement for the Podcast and Community Contact Ros Follow and message on Instagram https://www.instagram.com/roslindseylife Email: [email protected] Podcast Cover: Photography https://www.prueaja.com/ Graphic Design https://www.laurenannebird.com

Summary In this episode of The Wellness Nurse podcast, host Ros Lindsey discusses the critical topic of blood pressure and its implications, She emphasizes the importance of addressing high blood pressure to prevent severe health issues and shares practical tips for incorporating lifestyle changes to improve health outcomes and indicates that a meta-analysis in 2017 shows meditation can significantly reduce blood pressure over time. Key Topics and Themes Health Risks of High Blood Pressure: Ros explains the severe health issues associated with prolonged high blood pressure, including heart attacks, strokes, kidney problems, and vision impairment. Medication and Lifestyle Changes: Emphasizing the need to continue prescribed medications while incorporating lifestyle changes to reduce reliance on medication over time. Meditation as a Tool: Highlighting a 2017 meta-analysis that shows significant benefits of meditation in reducing blood pressure. Practical Tips Incorporate Meditation: Start with 5 minutes daily and gradually increase to 20 minutes. Use apps like Apple Fitness Plus for guided sessions. Monitor Blood Pressure: Regularly check your blood pressure to track improvements. Healthy Diet: Maintain a balanced diet low in salt and rich in fruits and vegetables. Physical Activity: Engage in regular physical exercise to support cardiovascular health. Limit Alcohol: Reduce alcohol consumption to help manage blood pressure levels. Takeaway: A holistic approach to managing blood pressure, combining medical advice with lifestyle changes and mindfulness practices like meditation can reduce blood pressure. By taking proactive steps, individuals can significantly improve their health outcomes and reduce the risks associated with high blood pressure. Consult Healthcare Providers: Always consult with healthcare providers before making significant changes to your health regimen, especially if you are on medication for hypertension. Contact Information For any questions or discussions, feel free to reach out at Email: [email protected] Instagram: https://www.instagram.com/roslindseylife/?hl=en Disclaimer The Wellness Nurse podcast is for general information only.It is not intended as advice. Always consult your medical practitioner when you incorporate changes to your health care regimen or seeking individidual medical advice. Podcast Cover: Photography https://www.prueaja.com/ Graphic Design https://www.laurenannebird.com

Keywords personal growth, balanced lifestyle, purpose, productivity, preparedness, automation, self-care, community spaces, stress-free living, transformation strategy, climate change Disclaimer The Wellness Nurse podcast is for general information only. It is not intended as advice. Always consult your medical practitioner when you incorporate changes to your health care regimen or seeking individidual medical advice. Summary Jaqui Bohn, a leader in organisational and personal change, shares her insights on achieving a balanced lifestyle and personal growth. She emphasises the importance of having a purpose, being productive, and being prepared to achieve balance. Jaqui also discusses her own journey of finding balance and overcoming challenges. She provides practical tips on automating daily tasks, prioritising self-care, and advocating for spaces in the community that promote health and well-being. Jaqui's goal is to help individuals and businesses remove chaos from their lives and make a positive impact on climate change. Takeaways ·       Having a clear purpose is critical for achieving balance and personal growth. ·       Purpose, Productivity and Preparedness are foundational for maintaining balance in life. ·       Automating daily tasks and delegating responsibilities can help reduce stress and create more time for self-care. ·       Advocating for community spaces that promote health and well-being is important for creating a balanced and connected community. ·       Taking small steps and breaking self-imposed rules can help overcome guilt and prioritize self-care. ·       Engaging with local councils and politicians can make a difference in advocating for spaces that benefit the community. ·       Personal development and organization are key to empowering individuals and creating engaged employees. ·       Making a positive impact on climate change is a significant goal for personal and globalwell-being. Sound Bites ·       "Finding purpose for self is really important to have balance at hand." ·       "If you have that not right, that's the sign that you need to get curious with yourself." ·       "It can all unravel in a heartbeat if something extra is undone." Chapters 00:00Introduction to Jackie Bohn and the Importance of Balance 02:05Finding Balance and Personal Growth through Purpose 03:59The Power of Productivity and Preparedness 04:55From Unbalanced to Purposeful: Jackie's Journey 09:03Automating and Delegating for a Balanced Life 12:29Seeking Professional Support for Well-being 15:18Integrating Work, Play, and Family Time 21:18A Brain-First Approach to Personal Health 23:46The Importance of Self-Care and Taking Breaks 28:00Creating Community Spaces for Health and Well-being 29:25Purpose, Productivity, and Preparedness: Foundations for Balance 32:02Organization and Empowerment in Personal and Professional Life 38:34Making a Significant Impact on Climate Change Contact me: Email: [email protected] Follow me for everyday tips on health and longevity Instagram : https://www.instagram.com/roslindseylife/ Contact Jaqui Bohn https://balanceathand.com Podcast Cover: Photography https://www.prueaja.com/ Graphic Design https://www.laurenannebird.com

Summary Dr. Caroline Lloyd, a GP and specialist in trauma treatment, discusses the relationship between mental health, trauma, and physical health. Trauma is defined as an event that exceeds a person's capacity to cope. Trauma can accumulate over time, leading to a tipping point where individuals can no longer cope. Trauma can manifest as classic PTSD symptoms or as coping mechanisms such as substance abuse or addictive behaviors. Dr. Lloyd uses EMDR therapy (Eye Movement Desensitization And Reprocessing) to address trauma and enhance individuals' capacity to cope with past and future traumas. She also emphasizes the importance of integrating traditional medicine and alternative therapies in treatment. EMDR therapy is a transformative and effective treatment for trauma and addiction. It is accessible and can provide significant relief in just six weeks. EMDR therapy can improve sleep by addressing the underlying trauma that causes nightmares and fear of sleep. Hypnosis can complement EMDR therapy by helping with relaxation and grounding. Collaboration with other healthcare professionals, such as nutritionists and exercise physiologists, can enhance the overall treatment approach. Self-care and giving oneself permission to address personal needs are essential for healing and well-being. Keywords mental health, trauma, physical health, coping mechanisms, EMDR therapy, traditional medicine, alternative therapies, EMDR therapy, trauma, addiction, sleep, hypnosis, collaboration, self-care Takeaways •    Self-care and giving oneself permission to address personal needs are essential for healing and well-being. •    Trauma is an event that exceeds a person's capacity to cope. •    Trauma can accumulate over time and lead to a tipping point whereindividuals can no longer cope. •    EMDR therapy can address trauma and enhance individuals' capacity to cope with past and future traumas. •    Integrating traditional medicine and alternative therapies is important in treatment. EMDR therapy is a transformative and effective treatment for trauma and addiction. •    EMDR therapy can improve sleep by addressing the underlying trauma that causes nightmares and fear of sleep. Sound Bites •    "An event that exceeds a person's capacity to cope" •    "Trauma accumulates over time, leading to a tipping point" •    "EMDR therapy resolves past traumas and immunizes against futuretrauma" •    "It's cheaper, it's more accessible... it's an exciting development." •    "EMDR... has been life changing." Chapters 00:00 Introduction to Dr. Caroline Lloyd 01:19 The Relationship Between Trauma and Physical Health 09:55 Addressing Trauma in the Past, Present, and Future 10:09 Straddling Traditional Medicine and Alternative Medicine 12:39 The Role of Medication in Trauma Treatment 13:19 Combining Traditional Medicine and Alternative Medicine 18:18 Desensitizing Triggers and Sensory Memories 20:14 Treatment Options and Duration 22:10 Online Treatment Options 24:18 Group EMDR Therapy 25:41 Accessibility and Benefits of Group EMDR 26:52 The Life-Changing Effects of EMDR 28:19 Effects of Trauma on Sleep 30:56. Collaboration with Other Healthcare Professionals 35:26The Importance of Self-Care 38:40 Collaboration with Nutritionists and Exercise Physiologists 40:10 The Importance of Being Present and Filling Your Cup Disclaimer The podcast is for general information only. It is not intended as advice. Always consult your Medical practitioner when you incorporate changes to your health care regimen or seeking medical advice. Contact Me: [email protected] Instagram: https://www.instagram.com/roslindseylife/ Contact Dr Caroline Lloyd: https://www.emdrdoctor.com.au Instagram https://www.instagram.com/emdrdoctor/ Facebook https://www.facebook.com/emdrdoctor/ Next online Group EMDR course starts 5th July 2024 https://www.emdrdoctor.com.au/heal Podcast Cover: Photography https://www.prueaja.com/ Graphic Design https://www.laurenannebird.com

Summary Hannah Salpietro and Holly Johansson, exercise physiologists at the Joint Nundah, discuss the importance of exercise in wellness and how they support clients along their healthcare journey. They explain the role of exercise physiologists in chronic disease management and rehabilitation. They emphasize the use of movement as therapy to promote mental health and overall wellbeing. They share the impact of exercise on individuals with chronic conditions, including improving capacity and function. They also discuss the Women's Strength class, tailored to meet the needs of women at different stages of life. They highlight the challenges of weight-centric healthcare and the importance of a non-diet approach. They discuss the future evolution of their approaches, including expanding skills in neuro and eating disorder cases and utilizing other therapeutic techniques. Keywords exercise, wellness, healthcare journey, chronic disease management, rehabilitation, mental health, wellbeing, Women's Strength class, weight-centric healthcare, non-diet approach, neuro cases, eating disorder, therapeutic techniques Takeaways Exercise physiologists support clients along their healthcare journey, from healthy well populations to those with chronic disease and mental illness. Exercise is a tool in managing physical and mental health, but it should be accompanied by other factors like nutrition, sleep, and medication management. Exercise can have a significant impact on individuals with chronic conditions, improving their capacity and function. The Women's Strength class at the Joint Nundah is tailored to meet the needs of women at different stages of life, providing a welcoming and safe space for beginners to try resistance exercise. Weight-centric healthcare can stigmatize individuals and hinder access to appropriate treatment, emphasizing the importance of a non-diet approach. The future evolution of exercise physiology includes expanding skills in neuro and eating disorder cases and utilizing other therapeutic techniques. Sound Bites "Exercise as part of a toolbox for managing physical and mental health" "Using movement to give back what chronic disease takes away" "Creating a welcoming and safe space for beginners to try resistance exercise" Chapters 00:00 Introduction to Hannah Salpetro and Holly Johansson 00:25 The Importance of Exercise in Wellness 02:51 The Women's Strength Class: Tailored for Different Stages of Life 05:36 Using Movement and Exercise to Improve Quality of Life 08:03 The Women's Strength Class: Creating a Welcoming and Supportive Community 13:09 Making Healthcare More Accessible and Affordable 15:35 Taking a Holistic Approach to Health and Well-being 22:48 Future Initiatives: Expanding Skills and Therapeutic Approaches Podcast Cover: Photography https://www.prueaja.com/ Graphic Design https://www.laurenannebird.com Thank you The Joint Nundah :) https://www.thejointnundah.com

Summary In this conversation, Ros Lindsey and Sophie Zhang discuss the importance of change in adopting healthier lifestyles. They explore the reasons why people resist change and the key steps to successfully implement and stick to new health behaviors. Sophie emphasizes the need for a compelling reason to change and the importance of being kind to oneself throughout the process. She also provides practical strategies for preparing for change and staying consistent. The conversation concludes with words of encouragement and a reminder that everyone deserves the best life possible. Keywords change, healthier lifestyles, resistance, compelling reason, preparation, consistency, encouragement Takeaways • Change is necessary for adopting healthier lifestyles. • Chronic diseases can be prevented by modifying unhealthy lifestyles. • A compelling reason is crucial for successful change. • Being kind to oneself is important throughout the change process. • Preparing effectively and taking consistent action are key to implementing new health behaviors. • Small, achievable actions can lead to surprising results. • Obstacles and setbacks are a normal part of the change journey. • Consistency is the key to long-term success. • Everyone deserves the best life possible Sound Bites • "Change is required for healthier lifestyles." • "Transformation can happen quickly through crisis or necessity." • "Our brain is wired to seek comfort and avoid uncertainty." Chapters 00:00Introduction and the Importance of Change 03:09Recognizing the Benefits of Healthier Habits 07:05Understanding Resistance to Change 22:45Implementing and Sticking to New Health Behaviors 28:26Final Words of Encouragement Sophie Zhang Organisational Change Consultant | Executive and Leadership Coach Photography https://www.prueaja.com/ Graphic Design https://www.laurenannebird.com Disclaimer: All information contained in The Wellness Nurse podcast is general information only and not intended as individual advice. If you have any concerns please seek individual medical advice.

Keywords cycling, health, well-being, longevity, active lifestyle, mental benefits, physical benefits, social engagement Summary In this episode of the Wellness Nurse podcast, three longtime cyclists, Judy, Jewel, and Therese, share how cycling has impacted their overall health and well-being. They discuss their cycling journeys, the joy of riding with friends, and the mental and physical benefits of being active outdoors. They also highlight the importance of staying socially engaged and maintaining a positive mindset. The conversation emphasizes the role of cycling in achieving longevity and a high quality of life. Takeaways • Cycling has a positive impact on overall health and well-being. • Riding with friends and engaging in social activities while cycling adds to the enjoyment and motivation to continue. • Being active outdoors and experiencing the sights, smells, and interactions with others contribute to the mental benefits of cycling. • Cycling helps maintain a fit and active lifestyle, even in older age. • Overcoming obstacles, such as knee replacements, can be achieved with the help of electric bikes. • Staying physically active and socially engaged is key to achieving and maintaining a high quality of life. • Cycling provides opportunities for adventure and forming strong friendships. • Maintaining a positive mindset and having a love for cycling are important factors in staying motivated. • Company and coffee are essential elements of the cycling experience. • Cycling contributes to longevity and a sense of well-being. Sound Bites • "We stay fit and healthy, just keeping the legs moving." • "I've cycled through Europe, I've cycled through France, Germany, Holland, Belgium." • "Well at 82 you have to think about longevity don't you?" Disclaimer: General information only. Not intended as individual advice. Always see your medical practitioner if you have any concerns prior to starting a new physical activity. Podcast Cover: Photography https://www.prueaja.com/ Graphic Design https://www.laurenannebird.com

Monica Batiste, a yoga instructor for 15 years at Suttons Beach on the Redcliffe Peninsula, Queensland, discusses the physical and mental benefits of yoga, the importance of community, and the transformative power of yoga. She emphasises the ability of yoga to strengthen the body, increase flexibility, and lower blood pressure. Monica also highlights the role of deep breathing in activating the parasympathetic nervous system and reducing stress. She shares stories of individuals who have experienced positive transformations through yoga, including improved physical health and a sense of belonging. Monica encourages people to join community activities and offers tips for finding the right group. She also discusses the impact of yoga on healthy aging and the importance of being present in the moment. Keywords yoga, preventative healthcare, physical benefits, mental benefits, community, transformation, deep breathing, stress reduction, inclusivity, healthy aging Takeaways • Yoga provides physical benefits such as strength, balance, agility, and lower blood pressure. • Deep breathing in yoga activates the parasympathetic nervous system and reduces stress. • Yoga can be practiced by people of all ages and can be modified to accommodate different abilities and injuries. • Community is an important aspect of yoga, providing a sense of belonging and support. • Yoga can have transformative effects, improving physical health and mental well-being. • Being present in the moment and practicing deep breathing can help reduce stress and improve overall well-being. • Yoga can contribute to healthy aging by promoting movement, flexibility, and mindfulness. Chapters 00:00Introduction and the Beauty of Yoga 02:34The Physical Benefits of Yoga 05:31Inclusivity and Community in Yoga 07:09Overcoming Anxiety and Loneliness through Yoga 12:43Yoga for Healthy Aging Podcast Cover: Photography https://www.prueaja.com/ Graphic Design https://www.laurenannebird.com To get in touch with Monica: MONICA BATISTE: https://www.monicabatiste.com.au/ Instagram: https://www.instagram.com/beachyoga_monicabatiste/ Facebook: Beach YOGA at Redcliffe Margate Also mentioned during the podcast: Tom’s Law Personal and Group Training: https://www.tomslaw.com.au/ The Tapping Connection: https://thetappingconnection.com/

Summary Charlie shares his health journey, starting with his active lifestyle and weight gain after a bike accident. He decided to get back on the bike and lost 40 kilos in three months. However, when he moved to a dangerous area, he gained some weight back. Charlie emphasizes the importance of maintaining health and being able to do the things we want to do. He believes that cycling is a great way to improve health and advocates for better cycling infrastructure. Charlie also discusses the challenges of mental health after retirement and the importance of social connections. Keyword health journey, weight loss, cycling, physical activity, mental health, retirement Takeaways Maintaining health is important to be able to do the things we want to do. Cycling is a great way to improve health and should be encouraged with better infrastructure. Retirement can be challenging for mental health, and it's important to prioritise social connections. Slow progress is still progress, and it's important to turn knowledge into action. Navigating Mental Health in Retirement Taking Action: Turning Knowledge into Progress "I lost like 40 kilos in three months of riding to and from work." "Cycling is the one thing in society that if we normalized, it would have this massive effect on the whole populace's health." "I'm never going to be that 30 year old person or 25 year old cyclist again. But I would say I've cycled all my life, there has been a gradual drop-off in performance - and that's OK" Chapters 00:00Introduction and Charlie's Health Journey 02:06The Power of Cycling and Rapid Weight Loss 05:49The Benefits of Cycling and Advocacy for Bike Riding 09:01Improving Fitness and Overcoming Age-related Decline 12:52The Positive Impact of Cycling on Society 27:26Advice for Making Changes and Following Charlie's Journey To follow Charlie's journies across the world on a pushbike see YouTube channel: Adventures of a Fat Man https://www.youtube.com/channel/UCno5mgecRE9HGTE-UKtZuzg Follow Ros for everyday healthy longevity tips Instagram ⁠https://www.instagram.com/roslindseylife/⁠ Podcast Cover Design - Photography https://www.prueaja.com - Graphic Design https://www.laurenannebird.com

Andre O'Bradovich is a leading Australian based health and wellness coach and works with clients all over the world. He specializes in weight loss, endurance and sleep, and has worked with over 650 individual clients to help them reach their health goals. Andre was my health coach. And he has successfully kickstarted my weight loss journey where I lost the first nine kilos in the period of three months. And this has had an incredible flow on effect to so many aspects of my life. I've lost 15 kilos now. I'm healthy normal weight, I've normalized my blood pressure. I've come off antidepressants, sleep well for eight hours a night without sleep apnea. I scarcely drink alcohol. I play sport several times a week for two to three hours a day. And I practice yoga and meditate daily. None of this would have happened without the initial weight loss, which Andre helped me to achieve, and all the work that we did to actually prioritize my health. Follow for everyday tips for wellness and healthy longevity https://www.instagram.com/roslindseylife/ This has happened gradually over time, but I would like to thank Andre because he was the one that really got me unstuck and started this whole midlife journey towards better health. So a huge, huge shout out to Andre O'Bradovich, and much gratitude for all the work that you do. You can check out Andre's website here https://andreobradovic.com Timestamp 00:00 Introduction and Personal Testimonial 06:03 Motivations for Weight Management and Health Improvement 15:54 Breaking the Cycle of Weight Loss and Regain 30:12 Tips for Getting Started and Making Changes

Keywords: wellness, health journey, challenges, prioritizing health, chronic disease, lifestyle factors, preventative healthcare, nurses Key Take Aways Prioritizing health can be challenging, but it is important to make small changes and take steps towards a healthier lifestyle. Various factors in our lives, such as career stress, parenting, and financial responsibilities, can impact our ability to prioritize health. The podcast provides valuable information, tips, and stories of inspiration to support listeners on their health journey. Preventative healthcare is crucial in reducing the risk of chronic diseases, and small lifestyle changes can make a significant impact. Follow along on Instagram for inspo 🏃‍♀️🧘‍♀️🪴 https://www.instagram.com/roslindseylife/ Challenge This podcast and my new nursing venture aim to help you take stock and get unstuck. And so I throw out my first challenge of many. This afternoon, have a quick look at your afternoon and evening routine. If it's pretty set, I want you to write it down. That's it. Just list what it looks like for you. You don't have to show anyone. This list is for you. You don't have to tell me what it is. Just write it down. If you are listening to this podcast late in the day,   Perhaps do it tomorrow afternoon. Just write down where you sit, what activities you do, what you eat, what you drink and how many. Afterwards, simply have a look at what you've written. The aim of the exercise is not to judge it. It's not good or bad, none of that. It's just to observe it. and to acknowledge it. Often we're not even aware of what we eat and what we drink and the amount of time that passes.   If you'd like to take stock of where your health is at and start making small shifts towards healthy longevity, I would ask that you please subscribe to the Wellness Nurse Podcast and rate it. The more that we can get the message out that preventing illness is not only possible, it is achievable for everyone to take steps to improve their health. The greater the benefits for you, and for your loved ones will be. Thank you for your support! 💝 Time Stamps 00:00 Navigating Health Challenges in a Busy World 00:07 The Difficulty of Prioritizing Health 01:49 Addressing Weight Gain and Unawareness of Health Risks 04:33 The Role of the Wellness Nurse in Preventative Healthcare 06:44 Taking Stock of Routines and Making Small Shifts 08:17 Spreading the Message of Preventative Healthcare

The Wellness Nurse is your fierce advocate for a healthier YOU! Expect a compassionate nurse that understands the challenges you face in living a healthy life in a modern world. Tune in for achievable practical tips that will see you decide, commit and progress on your journey towards better health. Each episode we will gather inspirational stories of everyday Australians that are taking action and overcoming obstacles to reach their health goals plus hear from the experts and practitioners than can help you achieve yours! Prioritise your health. Your future YOU and loved ones will thank you!