Be Well

Happy Friday Sayed The other day I slipped on a liquid spill in an aisle at our fav IGA, the one opposite Be Well in Hawthorn. I was all dressed up and ready for our most recent Be Well Conversation with the wonderful Brigette McGuire and Holly Ransom, two remarkable women with a lifelong commitment to equity in sport. We were supporting Brigette’s upcoming first New York marathon to raise funds for the Billie Jean King Foundation. Good luck, Brigette! I fell hard but miraculously didn’t break or sprain anything. A lovely customer helped me up and I went back to Be Well and iced a very bruised elbow, arm and leg. It’s been a few weeks of healing and I am back into my routine now. I’ve had quite a few falls over my life, mostly where fashion meets function: stilettos or platforms meets potholes on pavements or cobblestones in Melbourne. Happily, I tend to ‘bounce not break’, which prompted me to dive into the research to find out why. The Science Several studies have demonstrated the effectiveness of balance training and resistance (strength) activities: A systematic review found moderate to large improvements in balance ability following resistance exercise in adults and older adults. Specifically: Functional reach test improved by 4.22 cm on average Single-leg standing time increased by 1.9-37.6 seconds Timed up-and-go test time decreased by 0.55 seconds A 10-week balance training program called “Stay Balanced” showed significant improvements in balance, gait speed, leg strength, and reduced fear of falling The benefits persisted even 3 months after the training ended. A Cochrane review found that the most effective balance training programs ran three times a week for three months, involving standing and challenging balance exercises. The Activities The big winners are incorporated into Yoga, Pilates and gym routines, all on offer at Be Well. Here’s a sample of movements that improve balance and stability: Yoga: Tree Poses, Triangle Poses, Warrior Poses Reformer Pilates: Eve’s Lunge, Warrior 2 Lunges, Pike and Splits Gym Exercises: Single-Leg Balance, Step-Ups, Single-Leg Squats. Its not just a case of ‘use it or lose it’’; rather, its ‘use it and improve it’. The X- Factor I then discovered a very surprising X-Factor that had an enormous impact on whether we bounce or break, when the inevitable falls happen. Vitamin D, or better still, Vitamin D and calcium combined, help prevent falls in adults by improving muscle function and bone health. For instance, one study reported that vitamin D (800 IU/day) plus calcium (1200 mg/day) reduced fall risk by 27% at 12 months and 39% at 20 months. Vitamin D enhances muscle strength and balance by acting on muscle tissue receptors, which improves physical performance and reduces fall risk. When combined with calcium, vitamin D supplementation is more effective, as calcium supports bone density and strength, reducing fracture risk if a fall occurs. As with any supplement, it’s only worth taking if you are deficient; otherwise, you’re just making expensive urine. Given the importance of Vitamin D and calcium,  it’s worthwhile asking your GP for a blood test to assess your levels in case you need a boost. Here’s to living longer,healthier, better and fall-free! See you at Be Well again soon Navigate to more articles! PrevPreviousMIND Your Diet: A Path to Better Brain Health Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

Happy Friday! ‘You are what you eat’ takes on new meaning when it comes to brain health. Recent studies have shown that our dietary choices profoundly impact brain structure and performance. The brain, while only about 2% of our body weight, consumes roughly 20% of our daily caloric intake, underscoring the critical role nutrition plays in maintaining optimal brain function. Enter the MIND diet, a dietary pattern designed to boost cognitive function and protect our brains from age-related problems such as Alzheimer’s and dementia. The MIND diet is a hybrid of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet, developed by Professor Martha Clare Morris and her team at the Rush Institute for Healthy Aging in Chicago. The Science Behind MIND I’m not as worried about my physical health as my brain health these days. Thank You Be Well! So I was intrigued to hear that combining elements of two quality diets (in the sense of eating plans, rather than weight loss) provides a double-whammy for cognitive wellbeing. Research on the MIND diet has shown compelling results. A 2015 study found that adherence to the MIND diet was associated with slower cognitive decline. The difference in cognitive decline rates between those in the highest and lowest tertiles was equivalent to being 7.5 years younger in age. More recent studies have backed these astonishing results: – A 2021 study showed it slowed cognitive decline in stroke survivors. – A 2022 study revealed that middle-aged adults who closely followed the MIND diet had faster information processing speeds. – Another 2022 study found that obese women following a calorie-restricted MIND diet for three months showed improvements in working memory, verbal recognition memory, and attention.   Beyond Cognition The MIND diet’s benefits likely extend beyond brain health. Its components are rich in antioxidants and anti-inflammatory compounds, which contribute to overall health and wellbeing. The diet’s effectiveness may lie in its ability to combat two key factors: oxidative stress and inflammation. Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body. The brain is particularly vulnerable to this type of damage. Inflammation, while a natural response to injury and infection, can be harmful if not properly regulated and contributes to many chronic diseases. Another intriguing aspect of the MIND diet is its potential to reduce harmful beta-amyloid proteins, which can accumulate in the brain, forming plaques associated with Alzheimer’s disease. The Big Picture While nutrition is crucial, it’s just one piece of the puzzle when it comes to brain health. Lifestyle Medicine offers a comprehensive approach to living younger, healthier, and happier. Its pillars include: 1. Nutrition: emphasise whole, plant-based foods 2. Physical activity: regular movement and exercise 3. Sleep: focus on restorative sleep and sleep hygiene 4. Stress management: practice techniques to reduce stress 5. Avoid risky substances: tobacco, illicit drugs, and excessive alcohol 6. Healthy relationships: foster positive social connections I believe gratitude, self-reflection (journaling) and exposure to nature are important additional pillars. Genetics only account for about 20% of our health outcomes, and supplements play an even smaller role.By adopting the MIND diet and incorporating the principles of Lifestyle Medicine, we can take significant steps towards maintaining our cognitive function and overall health as we age. So it’s on us! We have so much more control about our healthspan and lifespan – our years of good living – than we think. Look forward to seeing you at Be Well again soon! Navigate to more articles! PrevPreviousThe spirit is willing… Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

Happy Friday! If you’ve ever wondered what it’s like to meet a Guru, which translates to ‘Indian spiritual teacher’, in five weeks time you’ll get your chance in Melbourne. The world renowned spiritual teacher and founder of the Art of Living movement, Sri Sri Ravi Shankar, is coming to Australia and, on Saturday, 19 October, he’s hosting an intimate gathering of a few thousand people at the Margaret Court Arena. He’ll lead a two-hour workshop about how to manage your mind, feel rejuvenated and celebrate the miracle of life. Guru Who? Although Forbes magazine named Sri Sri Ravi Shankar the fifth most powerful leader in India, I’d never heard of him or the Art of Living (AoL) until a few years ago. I grew up in a Christian household, am basically agnostic but, like most people, I’ve long been fascinated by the undeniable interplay and dance of body, mind, soul. Over the years, I’ve delved into many kinds of spiritual practices – Ba’hai, Buddhism, including meeting with the Dalai Lama, many meditative and contemplative programs, courses and retreats.  Then, in January 2020 – just before Covid! – our good friend, Suparna Bhasin-Cooper, invited David and me to join her on a week-long stay at the Art of Living Ashram (Retreat) in Bangalore. The ashram is a village with over 5,000 residents/employees, set in a beautiful botanical garden, replete with a resident elephant!   We learned, and experienced wisdom, not religion. There’s no credo, theology, obligations, or rules; your spiritual journey is your own, and you draw on the wisdom, and engage in yoga, breathing, meditation and other practices, as you choose.  We spent time exploring ancient traditional Ayervedic treatments, many of which are now completely commonplace in the western world, including Australia. Delving into the eastern concept of health, wellbeing and meditation in context was the most profound experience. Just letting go and immersing ourselves in the culture and ways of doing and being, without judgement. It’s incredibly freeing and liberating. Service to humanity AoL invests heavily in education, running over 800 schools and two universities. It runs Ayervedic clinics across the country and two large hospitals. AoL is very active in rural development to assist the poorest of the poor. It’s strongly committed to environmental work, undertaking forest and river regeneration, including on the Ganges. The AoL Research Institute partners with major universities including Harvard, Cambridge and Sydney, to assess ancient practices such as meditation and yoga using scientific methods. Turns out, there is considerable scientific support for the efficacy of these practices on our health and wellbeing.  In his roles as an international diplomat and leader of a movement active in 180 countries, Sri Sri Ravi Shankar’s influence and impact extends far beyond India. He has a bold vision for a peaceful world, regularly hosting large scale inter-faith events with diverse leaders from around the world and thousands of attendees. All working to make the world a better place. Be Well & AoL David and I were privileged to spend half an hour with Sri Sri Ravi Shankar in Bangalore. After noting they were of a similar age, David asked him: ‘What is old age for?’ He replied: ‘Don’t get old!’ Sri Sri Ravi Shankar fuelled our passion and vision: changing the way we age is what Be Well is all about! It’s not for everyone of course, but if you are curious and interested, the organisers have set aside 40 Be Well seats in a block, so that Be Wellers, and their partners and friends, can be seated together. You can book tickets for yourself, friends and family here:  Book Now We fully embrace body, mind and spirit – whatever it means to you, wherever you are on your journey. Everyone is welcome at Be Well. See you again soon Navigate to more articles! PrevPreviousWho wants to be forever young? Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I guess music copyright laws wouldn’t let Dr Mark Hyman use the most apt title for his latest book but “Young Forever” is close enough! A pioneer in functional medicine, Hyman’s book adds new insights to the revolution underway regarding how we perceive aging and health, reversing disease and maintaining vitality well into old age. A revolutionary new way Functional medicine is a revolutionary new way to understand the underlying causes of disease and how our genes, our environment, and our lifestyle interact to determine health or disease. Hyman promotes a personalized approach to medicine, focusing on treating the person rather than the disease. This involves understanding how diet, stress, and environmental factors influence gene expression and metabolism. In Young Forever, Hyman delves into the science of aging, explaining how cellular processes can be influenced for better health outcomes. He provides actionable advice on diet, exercise, stress management, and toxin exposure, aiming to empower individuals to take control of their health destinies. Hyman’s philosophy is that understanding and addressing the root causes of health issues is more effective than merely treating symptoms. The fork is your most powerful tool to change your health and the planet Food as Medicine is a key theme, Hyman’s view that chronic diseases are largely foodborne illnesses is a compelling frame. He advocates an approach that recognises healthy, high quality food as a powerful tool for healing and prevention. The right conditions for your body and soul to thrive Hyman stresses the importance of community action and policies that support healthy living environments. He believes that the strength and quality of our social networks significantly influence our physical health, as well as our wellbeing. Young Forever challenges conventional views on aging. The book is filled with insights from longevity research, aiming to provide readers with practical tools to slow aging and rejuvenate both body and soul. Key Takeout for Be Wellers Hyman’s approach is grounded in the belief that getting older is not an inevitable decline. It’s a great complement to Be Well and all we know and do here everyday with our community of Members to stay younger and healthier for longer! Enjoy diving into this great read and see you at Be Well again soon! Navigate to more articles! PrevPreviousFather’s Day Edition Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I am using the upcoming Fathers’ Day weekend to jump in with a special Be Well Men’s newsletter edition. After a recent medical episode I’ve been getting back on the road to full health. However, I now find myself having to make work at getting my actual fitness back after not being able to do more than a bit of walking for the past few months. Even without a medical emergency, the path to optimal health and fitness can feel daunting for many men. If we’ve been sitting around in offices for decades, playing occasional sport (imagining we’re still in our 20’s), or finding ourselves breatless  climbing stairs or walking fast – our lack of fitness and health can be a shock or, at least, a jolt into reality. So I dived into the research to find out about how I could fast track my way back to fitness. I confirmed what I already knew: with the right strategies and dedication, significant improvements can be achieved really quickly.  Here’s five evidence-based goals I’ve been focusing on, which will help men kickstart or restart our health and fitness journey: 1. Prioritise Protein Protein is essential for muscle growth, repair, and satiety.  A meta-analysis published in the Journal of Nutrition found that eating adequate protein can help increase muscle mass and strength, especially when combined with resistance training.  Your Goal: 0.8-1.2 grams of protein per kilogram of body weight daily. 2. Exercise  Strength training is crucial for building muscle mass, increasing metabolism, and improving bone density. Gradually increase the weight, reps, or sets in your workouts to continue making progress. Men reach peak benefit from doing three sessions per week. Cedars-Sinai research confirms men get a maximal benefit when performing 300 mins / 5 hours of moderate to vigorous activity per week. Your Goal:  Build up to three sessions per week. Bonus! Men lose weight faster than women as we tend to have more lean muscle. 3. Enough Sleep Quality sleep is essential. A non-negotiable. The foundation of health and wellbeing.   A study published in the Sleep journal found that sleep deprivation leads to decreased testosterone levels, increased cortisol levels, and impaired muscle recovery. To say nothing about memory loss and simply lacking energy to live the life we want.   Alcohol has been proven to be a key sleep interrupter as we get older, so reduce the booze. Your Goal: Wake up at the same time each day, including weekends. Do that, and you’ll soon go to bed at the same time each night.   4. Stay Hydrated Dehydration leads to fatigue, decreased performance, and even headaches.  As little as a 2% loss of body weight due to dehydration can negatively impact physical performance, particularly aerobic endurance. Your Goal:  Ditch the plastic, get a fun 1 litre water bottle and drink 4 litres/day guys! 5. Manage Stress Chronic stress negatively impact health and fitness by increasing cortisol levels, leading to weight gain, impaired immune function, and decreased energy. To cite just one study amoung many, the stress management techniques like meditation and yoga help reduce cortisol levels and improve overall well-being. Your Goal:  Even 10 mins meditation a day induces calm, boosts focus, and improves productivity. I can personally attest to these benefits and almost never miss a day. It’s NEVER too late to start / restart! At Be Well, we focus on getting our health, fitness and wellness back on track  Here’s some great options (and gift ideas for the men in your life): ️ Be Well membership ️ Physio Assessment with Pat Lynch, Senior Physiotherapist  ️ Be Well Restore massage  ️ Hot and Cold intro session – next one Wednesday 28th, 12pm ️ 60 min Personal Training – new at Be Well!  ️ Enrol in the Happiness Program with Art of Living at Be Well. Our amazing Be Well Keepers can also organise any of the above options.   I look forward to seeing you at Be Well soon. Navigate to more articles! PrevPreviousWe age dramatically in our 40’s & 60’s: New research Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

Forget the slow and steady decline – a new Stanford Medicine study challenges the traditional view of ageing. Researchers have identified two distinct periods of rapid biological change in humans, occurring around the ages of 44 and 60. This groundbreaking study, published in Nature Aging, sheds light on the non-linear nature of ageing. The 40s & 60s Shift The researchers analysed data from over 100 participants between 25 and 75 years old. They tracked a staggering amount of information – over 135,000 different molecules and microbes – revealing a surprising pattern. The study identified dramatic changes in molecules, microbes, and various biological markers related to cardiovascular disease, metabolism, and immune function during these periods. The findings have significant implications for understanding and managing age-related health risks. What changes? In the mid-40s, significant changes were linked to: Alcohol, caffeine, and lipid (fat) metabolism Cardiovascular disease risk Skin and muscle function. By the early 60s, the focus shifted to: Carbohydrate metabolism Immune regulation Kidney function Continued changes in cardiovascular disease risk. Interestingly, these changes were not limited to women – men experienced similar shifts in the mid-40s, suggesting factors beyond menopause are at play. Mitigating the 40s Shift Once again, the solution is found in Lifestyle Medicine: using our lifestyles as our medicne.  The value-add from the research is that our focus should shift depending on our age. On reaching your 40s, consider giving particular attention to: Prioritise maintaining a healthy heart: Regular aerobic exercise (like running, swimming, or cycling) and strength training (like HUR and Be Strong classes) help reduce the risk of heart disease Reduce stress: Techniques such as meditation, yoga, or deep breathing are great for reducing the kind of stress levels that damage our health Optimise nutrition: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins is foundational Limit Alcohol: In our 40s, our ability to metabolize alcohol slows. Quality Sleep: To ensure you get the 7-9 hours of uninterrupted sleep we need, aim to wake up at the same time every morning. Yes, including weekends! Mitigating the Early 60s Shift As you enter your 60s, consider these lifestyle adjustments: Remain physically active: avoid thinking, ‘I’m getting to old for this’. We may do less, but exercising consistently through the week slows muscle loss, and actually prevents it if we do enough. It also improves balance and boost the immune system.   Eat nutrient-dense foods: select foods rich in vitamins, minerals, and antioxidants to support overall health and combat inflammation. Manage chronic conditions: work closely with your healthcare provider to manage any existing chronic conditions like diabetes, high blood pressure, or arthritis. Stay socially engaged: strong social connections are foundational to mental and emotional wellbeing.   Regular health checks: adhere to recommended screenings for age-related conditions like colon cancer, breast cancer, and prostate cancer. Further research to come More research is needed to fully understand the biological mechanisms driving age-related molecular changes. But you can do personal ‘research’ by closely following your Well Ontrack exercise and recovery plan, and upgrading your lifestyle. Monitor your results by listening to all the compliments you recieve:-) Now that I have read this research I can really relate to it! How great to be better prepared to navigate these critical periods and promote healthy longevity. In the meantime, getting into Be Well and adopting a proactive, preventative approach to health and wellness, with a focus on lifestyle modifications, will mitigate the impact of these changes and promote a healthier, happier, younger you! See you again at Be Well soon. Lifelong Health, Made Simple PS: Special shout-out to all the Members who have taken up our Winter Challenge and are playoing Be Well Bingo. You have a week to go to reach the top of the leaderboard! Navigate to more articles! PrevPreviousSeasons and Our Health: New Frontiers in Research Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

The sun in Melbourne this week made me feel like a new woman! I felt like a snake at the beginning of shedding an old skin. I know we’ll have cold days before the days warm up – that’s Melbourne!- but I’m extremely grateful for even a few days of respite after our extremely chilly winter. The good news is Spring is only a few weeks away.The changing of the seasons is more than just a shift in the calendar: it’s a transformative force that profoundly impacts our physical and mental wellbeing. This results from the interplay between sunlight, temperature, and our bodies, which creates a complex dance of adaptation. While we all notice connections between seasons and our wellbeing at some level, recent research is uncovering some fascinating new insights: The Gut-Microbiome Connection Our gut microbiome changes with the seasons, influencing digestion, immunity, and mood. Seasonal dietary variations can impact the composition of gut bacteria, further emphasizing the importance of aligning our diet with the seasons. Sleep and Circadian Rhythms Shorter days can interfere with our internal body clock, affecting sleep patterns and mood. Research indicates that our sleep patterns naturally shift with the seasons, with longer sleep durations in winter and shorter sleep in summer. The body’s production of melatonin, the sleep hormone, is influenced by light exposure, highlighting the importance of maintaining consistent sleep routines throughout the year. Mood and Energy Cold weather often reduces outdoor activities, leading to a sedentary lifestyle. As the days shorten and temperatures drop, many people experience a decline in mood and energy levels. Sunlight stimulates the production of serotonin, a neurotransmitter linked to mood regulation. This is why we often feel happier and more energetic during the summer months. Mental Health and Seasonal Affective Disorder (SAD) Researchers are exploring the broader impact of seasonal changes on mental health, including anxiety and depression symptoms outside of the typical Season Affective Disorder (SAD) timeframe. Spending time in nature has been shown to reduce stress and improve mood, with potential benefits varying across seasonss Exercise and Performance Our commitment to exercise, and how well performance, is influenced by factors like temperature, humidity, and daylight hours. Tailoring training programs to specific seasons can optimize performance and reduce injury risk. Tailoring Your Workout to the Seasons The changing seasons offer an opportunity to adapt your workout routine to optimize results. Spring: focus on building endurance and strength. Activities like hiking, cycling, and bodyweight exercises are ideal. Summer: take advantage of the warmer weather and the things you balk at in winter like hot/cold therapy and longer workouts. Autumn: transition to indoor workouts or outdoor activities with layers. Focus on strength training and flexibility. Winter: prioritize indoor workouts like yoga, Pilates, and strength training to maintain muscle mass and improve balance. Finding Balance Throughout the Year While the seasons undeniably influence our wellbeing, it’s essential to find strategies to thrive year-round: Prioritize Sunlight: Make a conscious effort to spend time outdoors, even during winter. Maintain a Healthy Diet: Nourish your body with vitamin-rich foods to support overall health. Manage Stress: Incorporate relaxation techniques like meditation or deep breathing into your routine. Regular Exercise: Stay active throughout the year to boost mood and energy levels. Social Connection: Maintain strong social bonds for emotional support. Every season offers unique opportunities for growth and enjoyment. Embrace the changes, and let nature be your guide to a healthier, happier you. See you at Be Well again soon! Lifelong Health, Made Simple PS: Dont forget our August Be Well Conversation with Kinesiologist, Amanda Campbell, next Thursday evening. She has an exceptional story to tell, and many valuable insights you’re going to enjoy immensely! Navigate to more articles! PrevPreviousThe Magic of Muscle Memory Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I love my muscles’ memory!  By exercising pretty  consistently over many decades, I’ve discovered the benefits of muscle memory. If I miss a few sessions, I get back in the groove quickly, because my muscles remember what I’m doing. Doesn’t mean I don’t hurt, mind you, I do! but my body also knows this and reminds me everything will be ok. This does not usually apply to skateboarding at both 15 and 55 though. Note to self!   What is Muscle Memory? So have you ever wondered why you seem to pick up an old hobby or sport faster than you did the first time around?  Contrary to its name, muscle memory isn’t actually stored in the muscles themselves. Instead, it’s a neurological phenomenon where your brain retains the ability to perform a specific movement or skill. When you learn a new skill, your brain creates neural pathways that connect different parts of the brain to the muscles involved. Even if you stop practicing, these pathways aren’t completely erased. The Science Behind Muscle Memory Recent studies have shown that when you train, your muscle cells increase the number of nuclei, the control centers of the cell. These extra nuclei are retained even after a period of inactivity. So, when you start training again, your muscles can rebuild more quickly as they already have the necessary building blocks. A study published in the Journal of Applied Physiology found that even after 20 years of inactivity, former athletes could regain a significant portion of their previous fitness levels much faster than untrained individuals. Here’s more evidence on the enduring nature of muscle memory: Muscle Memory and Neural Pathways: A study published in the Journal of Neuroscience found that practicing a motor skill leads to the formation of new synapses and neural connections in the brain, supporting the concept of muscle memory. Muscle Fiber Retention: Research has shown that muscle fibers, although they may decrease in size during inactivity, retain their structure and can regenerate more quickly when training resumes. Benefits of Strength Training: Numerous studies have demonstrated the effectiveness of resistance training for building muscle mass, improving strength, and enhancing overall health.   Why Muscle Memory is a Good Thing Faster Recovery: When you return to exercise after a break, you’ll likely find that your body adapts more quickly. You’ll regain strength and endurance faster than when you first started. Reduced Risk of Injury: Muscle memory can help you perform exercises with better form, reducing the risk of strains and sprains. Motivation Boost: Seeing how quickly you regain your fitness can be a powerful motivator to stick with your workout routine. Enhanced Performance: If you’re returning to a sport or activity, muscle memory can give you a head start and help you reach your previous performance levels more rapidly. Tips for Maximizing Muscle Memory Consistency: Regular exercise is key to strengthening neural pathways and preserving muscle memory. Proper Form: Focus on maintaining correct form to reinforce neural connections and prevent injuries. Progressive Overload: Gradually increase the intensity or duration of your workouts to continue challenging your muscles and brain. Cross-Training: Engaging in different types of exercise can help transfer muscle memory and improve overall fitness. Remember, consistency is key. Aim for at least 3-4 strength training sessions per week, combined with cardio for overall fitness. So, the next time you’re feeling hesitant to return to exercise after a break, remember the power of muscle memory. Your body may have taken a holiday, but your brain hasn’t forgotten how to perform. With a little effort and the right exercises, you’ll be back in shape in no time. Whether you’re coming back from an exercise break or a holiday, our mission at Be Well is to make lifelong health simple so you can live younger, longer, better.  See you at Be Well again soon! Navigate to more articles! PrevPreviousOne size does not fit all Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

Since my husband came home from hospital with a backpack full of drugs last week I have been ruminating on the common practice of treating patients with essentially the same interventions and medications. I’ve since learned more about how a new era of medicine, known as precision medicine, is gaining momentum. Precision medicine promises to revolutionize how we approach and treat diseases. By delving into the unique genetic makeup and specific characteristics of individual patients, we will be able to tailor treatments to our unique needs. This promises more effective treatments with far fewer side effects more quickly. The Power of Personalisation Precision medicine involves analyzing a patient’s genetic information, lifestyle, and environment to develop customized treatment plans. This approach is in stark contrast to the “one-size-fits-all” model. By understanding the underlying causes of a disease at a molecular level, doctors can select therapies that are most likely to be effective for a particular patient. At the heart of precision medicine is genomics. By sequencing a patient’s DNA, researchers and clinicians can identify genetic variations linked to specific diseases. This information can help predict a person’s risk of developing certain conditions, as well as guide treatment decisions. Current Trials and Global Initiatives There are numerous clinical trials underway. Some notable examples include: Precision Medicine Initiative (PMI): Launched by the U.S. government, the PMI aims to revolutionize healthcare through research and data sharing.    China Precision Medicine Initiative: A large-scale effort to study the genetic basis of diseases prevalent in the Chinese population. The 100,000 Genomes Project: A UK initiative to sequence the genomes of 100,000 patients to improve diagnosis and treatment of rare diseases and cancer.    Add to that the increasing power of Artificial Intelligence, and then watch what happens!   Meanwhile, here in Australia Australia is at the forefront of precision medicine with researchers and clinicians concentrating on several key areas: Cancer: Precision medicine is transforming cancer treatment, with a focus on identifying specific genetic mutations and developing targeted therapies.    Rare Diseases: Australia is home to a significant number of rare disease patients, and precision medicine offers hope for improved diagnosis and treatment. Mental Health: Genomic studies are exploring the genetic basis of mental health conditions, paving the way for personalized treatment approaches. Chronic Diseases: Precision medicine has the potential to revolutionize the management of chronic diseases like diabetes, heart disease, and asthma. The research is supported by significant investments and initiatives driving the field forward including: Australian Centre for Precision Health (ACPreH): This center is leading research into precision health, focusing on preventing disease and finding innovative solutions to population health challenges.    Genomics Health Fund: The Australian government has invested in this fund to support genomic research and translation into clinical practice.    Clinical Trials: Numerous clinical trials are underway across the country, exploring the application of precision medicine in various diseases, including cancer, rare diseases, and chronic conditions. Data Infrastructure: Australia is building robust data infrastructure to support precision medicine, including secure platforms for storing and analyzing genetic and clinical data. Education and Training: Universities across the country offer programs in genomics and precision medicine, ensuring a skilled workforce for the future. But Wait… There are signifcant issues to be resolved regarding the secure and ethical use of genetic data, and the need make genomic testing more affordable. That said, I’m excited about the promise of precision medicine, not just as a health intervention, but specifically in health prevention. Our ability to gain better and more accurate information means making better decsions to optimise our health and wellbeing.  So here’s to being younger, healthier and happier as we all live longer! See you at Be Well again soon!  Navigate to more articles! PrevPreviousWhy Prevention Beats Cure: Our Personal Story Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

For six days during the last fortnight, I walked past 44 beds to get to Bed 45 in The Alfred Hospital ICU. It’s quiet and noisy all at the same time in the cathedral of ICU. Machines hum, beep and buzz in their own rhythms that somehow harmonise with all those around them. An orchestra of medical instruments. The conductors – doctors and specialists stand around patients deliberating. The nurses hover, ever alert, expertly adjusting the score. I purposely didn’t look at the other patients as I walked past the beds every day. They don’t  deserve to have their privacy invaded, nor their vulnerability further exposed. However, I could not help but notice that, with few exceptions, the beds were occupied by men. A nurse I spoke to confirmed this was typical. My generally very healthy husband, David, had been buoyed by a glowing annual bloods panel and cardio test he’d passed with flying colours – ‘you’ve got the health of a much younger man’ said the Drs. Exactly the right message for the co-Founder of a longevity health, fitness and wellness club called Be Well! David knew there was ongoing discomfort in his stomach but this had come and gone for a decade. He changed his diet, less gluten and lactose, to adjust, but had done nothing more about it nor mentioned it to our GP. We’ve now learned, in the hardest possible way, that David had H. Pylori, a common bacterial gut infection. We learned this because the infection went rogue, creating a bleeding stomach ulcer which forced him to his knees, literally and metaphorically, after which I found myself sitting beside his bed in Alfred Hospital ICU. So, this blog is addressed to the men, our guys, and all who know and love them! Men and their Health Even though 7 out of 10 men say their health isn’t very good, they are notorious for avoiding the doctor and ignoring unusual changes or symptoms. The monthly cycle women experience for four or more decades teaches us to listen closely to what is happening in our bodies. In contrast, men are generally deaf to their body, buttressed by a ‘tough-it-out’, ‘she’ll-be-right’, ‘I’m just-getting-old’ attitude when things go south.   This is why our men: die 5 years earlier than women, on average 6 out of 10 (62%) of people who die prematurely from preventable causes in Australia are male. death by heart disease is nearly twice as high in men and the No 1 cause of death among Australian men aged 45 – 85 years 7 out of 10 men are overweight or obese, with a marked difference in the proportion of men (42%) and women (29%) who are overweight. Men are also much poorer at attending to their mental health, and are three times more likely to die from suicide than women. Men: Please do these three things TODAY. 1) Ask. Listen. Act. ASK this question: ‘Hello body, how are you feeling?’ Your body will answer. LISTEN to the answers. Are you truly feeling healthy and well, full of vim and vigour, ready to leap tall buildings? Or are you feeling a bit off, not great, perhaps tired or stressed? Are there any niggling or ongoing discomforts or pains? A sense that you’re not really feeling that terrific? ACT, by taking the next two steps. And by making ‘Ask. Listen. Act’ a habit.   2) Get your bloods done Get off Dr Google, go to a real doctor and share the answers your body gives you. Ask for a comprehensive blood panel, and get it done. Within a week, your GP will have reviewed the results and identified any concerns. 3) Get your prostate checked After skin cancer, prostate cancer is the most common cancer diagnosis among men. If you’re over age 50, or over the age of 40 with a family history of prostate cancer, ask your GP to include a PSA test as part of your blood panel. It goes without saying that none of those steps replace Lifestyle Medicine, the foundation of health span. Life span is the number of years your heart is beating. Healthspan, on the other hand, is when everything is wonderful, and there’s no disease. David I’m profoundly relieved and grateful to report that David is healing well and fully on the road to complete recovery. To close out the blog this week, I asked him to share some words….. Eric is a friend of ours who is currently enduring ulcerative colitis, an inflammatory bowel disease (IBD) that causes inflammation and ulcers in the digestive tract, along with diarrhea, rectal bleeding, abdominal pain and cramping, excessive weight and muscle loss, fever and chronic fatigue. He told me this week that if had elective surgery two years ago, he would have avoided the surgery he’s now going through, the humiliation of a colostomy bag, and levels of pain he did not know existed. It was all preventable. My story is the same. Had I listened to the discomfort in my gut that I’ve  experienced for a decade and gone to the GP, I would have been given a  H. Pylori breath test, and put on a 7-day antibiotic program that kills it. By not curing this common bacterial infection (half the world’s population has it), I ended up having to rely on Jan and the Alfred Hospital’s Ninja staff to save my life. The two surgeries, six days in ICU, four days in the ward, and now a few weeks of healing and recovery, along with the intense physical and emotional trauma of it all, all of which was preventable. If you’re experiencing stomach discomfort, ask your GP for a H. Pylori breath test, and avoid what happened to me. Above all: Ask, Listen. Act. You, your body, and everyone who loves you, will thank you for it. As the saying goes, a healthy man has a thousand wishes, a sick man just one. Look forward to seeing you –