Jan Owen AM

Live Well Journal Issue No.175: Sleep is the cheapest longevity drug on earth  Sleep is at the front of my mind, having just returned from a 27-hour flight and an intensive morning to (late) night conferencing week in Toronto, Canada, last week. Tbh, if I’ve said it once, I’ve said it a thousand times: ‘there’s plenty of time to sleep when you’re dead!’ Jan Owen AM Co-founder, Be Well Hawthorn PUBLISHEDAugust 2, 2026 Read time Sleep is at the front of my mind, having just returned from a 27-hour flight and an intensive morning to (late) night conferencing week in Toronto, Canada, last week. Tbh, if I’ve said it once, I’ve said it a thousand times: ‘there’s plenty of time to sleep when you’re dead!’ How wrong could I have been! (my apologies to everyone over the past 30 years;-( Turns out that skipping sleep is like skimping on the foundations of a house because the paint colour felt more urgent. Everything you build on top eventually cracks. Here’s the number that changed my mind.  A study out of Oregon Health & Science University, published this year, tracked sleep habits across more than 3,000 US counties. Poor sleep turned out to be the second strongest predictor of early death they found, beaten only by smoking. Not diet. Not exercise. Not even loneliness. Sleep. And a huge Nature study published in May, tracking half a million people, found the sweet spot: 6.4 to 7.8 hours a night. Sleep less than that, or more, and your brain, heart, lungs and immune system all age faster. Not just feel worse. Age faster. Sleep isn’t a wellness extra; it’s a dial your organs are watching. Your gut & sleep Dr Stasha Gominak, a neurologist (Baylor / Mass General trained) spent 20+ years treating patients before pivoting to sleep.  Dr Gominak believes Vitamin D deficiency, made worse by decades of indoor living and ageing, is an underlying driver of poor sleep, and most people supplementing Vit D are doing it wrong or incompletely. This is her experience as a clinician, not fully researched science as yet. Dr Gominak believes our skin making vitamin D from sunlight works differently than a pill or fatty fish. Oral Vit D alone doesn’t replicate what sun exposure does. Her patients who took vitamin D often didn’t improve, some got worse, had digestive issues and no weight loss despite exercising more. Her theory is that taking vitamin D on its own can burn through your body’s B vitamins. Gut bacteria play a role in producing those Vit B vitamins in the first place, so dosing Vit D without supporting the gut can create a new deficiency instead of fixing the old one. Dr Gominak reframes insomnia as a chemical deficiency problem, not a behaviour problem. Why sleep is doing renovation work, not just downtime My friend Dr Catherine Ball’s new book, The Future of Sleep, makes a point I love: sleep isn’t spare time, it’s infrastructure. While you’re out cold, your brain runs a nightly cleaning crew, the glymphatic system, flushing out metabolic waste, including the proteins linked to Alzheimer’s.  Your body uses deep sleep to repair tissue, regulate inflammation, and reset the hormones that control appetite and blood pressure. Skip it, and the mess builds up quietly for years. Here’s what MIT researchers found: when you’re sleep deprived, and your attention suddenly drifts mid-task, that lapse isn’t random. It lines up with a wave of fluid washing through your brain, the same cleanup crew clocking on early because you didn’t give it its proper night shift. Your brain is so desperate for its maintenance window that it starts sneaking in repairs while you’re meant to be working. Skip the renovation at night, and it happens anyway, at the worst possible time, like during your Tuesday morning meeting. I have absolutely been there! Early death, burnout, low productivity… How much more convincing do you need? Another friend, Dr Amantha Imber, is coming to Be Well for our September ’In Conversation’.  In her book, The Health Habit, she writes candidly about her own chronic insomnia and how she used behavioural science, not willpower, to fix it. In her brand new book, The Energy Game, she goes further: after hitting full burnout despite two decades of coaching Google and Disney on wellbeing, she built REST into her system not as a retreat you escape to once a year, but as something you rebuild in five minutes at a time, inside a normal week. Her big insight across both books: knowing what to do isn’t the problem. Most of us know we should sleep more. The problem is building a routine that survives contact with real life. Four sleep moves that actually work 1. Protect the last hour before bed like a closing shift.  Dim the lights, put the phone in another room, and do the same lowkey thing every night. Your brain reads repetition as a signal to power down. 2. Get outside in the first twenty minutes of your morning.  Morning light sets your body clock more powerfully than anything you do at night. It’s the cheapest sleep aid that exists. 3. Keep your room properly cold. Somewhere around 18 degrees. Your core temperature needs to drop to fall into deep sleep, and a warm room fights you on it all night. 4. Give yourself a ‘hall pass’.  Imber’s term for the night’s sleep goes sideways anyway. One rough night isn’t a failed habit; it’s just a rough night. Don’t let it snowball into giving up on the whole routine. None of this requires a gadget, a supplement, or a personality transplant. It requires treating sleep as a worthy investment, a little thought and consistency, not an afterthought at the end of a long day. Tonight, pick one of the four. Just one. Longevity isn’t built in a single big leap; it’s built in the everyday, repeatable choices nobody applauds you for. This is one of them. I’m looking for the Airpod a few nights of deep sleep to

Live Well Journal Issue No.174: Massage is not a treat, it’s a treatement My mother-in-law was big on weekly massages. I thought it was for beauty reasons, but I think I was wrong. It was part of her midlife management program. For too long, I have thought of massage as a reward, something you book when you’ve had a particularly hard week, or as a birthday present or on holiday. A luxury. A splurge. Something nice but not necessary. Jan Owen AM Co-founder, Be Well Hawthorn PUBLISHEDJuly 27, 2026 Read time My mother-in-law was big on weekly massages. I thought it was for beauty reasons, but I think I was wrong. It was part of her midlife management program. For too long, I have thought of massage as a reward, something you book when you’ve had a particularly hard week, or as a birthday present or on holiday. A luxury. A splurge. Something nice but not necessary. The research says otherwise. And if you’re navigating the hormonal, musculoskeletal and neurological shifts of midlife, it says it loudly. Regular therapeutic massage is one of the most evidence-backed, holistic body interventions available to you. Here’s what it’s actually doing. What happens during a massage Within minutes of therapeutic touch beginning, your body initiates a cascade of measurable physiological responses. Cortisol, your primary stress hormone, begins to fall. Serotonin and dopamine rise. Heart rate and blood pressure drop. The parasympathetic nervous system takes over from the chronic low-grade sympathetic activation that most of us are stuck in without realising it. A single 45-minute massage reduces cortisol levels by up to 31%. That’s not a subtle shift. Chronically elevated cortisol is implicated in disrupted sleep, weight gain around the abdomen, impaired immune function, accelerated bone loss, mood dysregulation and cognitive decline. Reducing it regularly through massage is a genuine intervention. The menopause connection A 2024 review and meta-analysis specifically examining massage for menopausal and postmenopausal women found significant benefits across psychological symptoms, anxiety, depression, fatigue and overall quality of life. A separate randomised controlled trial found that connective tissue massage improved physical and emotional health outcomes in postmenopausal women so consistently that researchers recommended it as a first-line approach, meaning before pharmaceutical intervention for mild to moderate symptoms. The mechanism is partly hormonal, partly neurological. Declining oestrogen affects the production of collagen, the protein that keeps connective tissue, joints, and skin supple. As collagen declines, fascial tissue (the connective web that surrounds every muscle, organ, and structure in your body) can become denser, less hydrated and more restrictive. This is why so many women in midlife describe a creeping stiffness, tightness or achiness that exercise alone doesn’t fully resolve. Therapeutic massage, particularly connective tissue and deep tissue techniques, directly addresses fascial health, restoring hydration, mobility and elasticity to tissue that has tightened with age and hormonal change. A sleep story Winter compounds an already difficult relationship with sleep for too many people. Shorter days disrupt circadian rhythm. Night sweats interrupt deep sleep cycles. Elevated cortisol from seasonal stress and reduced light keep the nervous system activated when it should be winding down. A 2024 randomised study confirmed that massage reduces insomnia severity. A 2025 systematic review found that massage reliably reduces cortisol and activates the parasympathetic nervous system, precisely the conditions your body needs to fall asleep and stay there. A massage session in the afternoon or early evening is, in neurological terms, one of the best things you can do to prepare your body for deep, restorative winter sleep. Your immune system is listening Winter is when your immune system faces its greatest annual challenge, and massage is a surprisingly powerful ally. Reduce chronic stress, lower cortisol and your immune system’s suppressed function begins to recover. Regular massage through winter is, quite literally, an investment in not getting sick. In the mood Here’s the finding that reframes everything. Massage triggers the release of oxytocin, the bonding and connection hormone typically associated with love and relationships. A study measuring oxytocin levels before and after massage found a 17% increase in the massage group, while the resting control group showed a 9% decrease. At the same time, ACTH (the hormone that drives cortisol production) dropped 20% in the massage group but rose 30% in those who just rested. Oxytocin does something remarkable beyond mood: it actively lowers blood pressure, accelerates wound healing, reduces inflammation and is associated in research with improved longevity outcomes. The research describes oxytocin as ‘the more you give, the more you get’. Regular massage sessions build a cumulative physiological benefit that single occasional massages simply don’t replicate. An infrared sauna before a massage is an exceptional combination. Heat softens fascial tissue, relaxes muscles, and makes therapeutic work deeper and more effective. Many members sauna, then massage and describe it as the most restorative session they have all week. Most things you do at Be Well, the strength training, the cardio, the sauna, the plunge, the Pilates asks something of your body. Massage is how your body answers back. It’s the recovery that makes the training stick, the stress relief that makes the sleep possible and the physiological reset that keeps you coming back with more capacity than you left with. Massage is not a luxury. It is not a reward for a hard week. It is a health intervention, and the research is unambiguous about that. Book it like you mean it.  Longevity snip Massage Isn’t Just for Sore Muscles, It May Ease Your Mind Research suggests massage calms the nervous system, lowers stress hormones, and boosts mood chemicals like serotonin and dopamine, easing anxiety and depression. A new journal issue explores why touch-based therapy may do more for mental health than you’d think. Source: here About the author Jan Owen AM Co-founder, Be Well Hawthorn · Hon DLit · Social and business entrepreneur Jan Owen AM is co-founder of Be Well Hawthorn and a social and business entrepreneur with over four decades of experience driving change across education, youth welfare and health. She is the author

Live Well Journal Issue No.173: Your immune cells run on oxygen, not vitamin C You climb in, recline, and close your eyes. Within minutes, your body is quietly doing something extraordinary – absorbing oxygen at up to 50% above its normal capacity – while molecular hydrogen neutralises the free radicals that age your cells from the inside out. No effort required. Just breathe. Jan Owen AM Co-founder, Be Well Hawthorn PUBLISHEDJuly 19, 2026 Read time You climb in, recline, and close your eyes. Within minutes, your body is quietly doing something extraordinary – absorbing oxygen at up to 50% above its normal capacity – while molecular hydrogen neutralises the free radicals that age your cells from the inside out. No effort required. Just breathe. Welcome to the Hydroxy AirPod. You will find me there several times a week. I am pretty obsessed. So what actually is it? The AirPod is state-of-the-art Japanese technology, a pressurised pod that combines two of the most exciting therapies in modern science: mild Hyperbaric Oxygen Therapy (mHBOT) and molecular hydrogen. The pod gently increases the atmospheric pressure around your body while you breathe an enriched gas mix of approximately 35% oxygen and 2% hydrogen, compared to the 21% oxygen you’re currently breathing. That elevated pressure is the magic. It forces oxygen to dissolve directly into your blood plasma, not just your red blood cells, flooding your tissues, organs and brain with fuel they rarely get enough of. Meanwhile, hydrogen gets to work as the world’s most targeted antioxidant. All the while you’re lying back quietly in a chair, or, if you’re like me, doing some work on your phone or laptop.  What the research actually shows Your cells get flooded with oxygen. Hyperbaric oxygen therapy has decades of research behind it. Studies show it accelerates tissue repair, reduces systemic inflammation and supercharges the body’s natural recovery processes. Athletes use it. Surgeons use it. And now you can access it at Be Well. Hydrogen is an antioxidant superstar. Here’s the thing about free radicals – they’re unavoidable. Stress, pollution, exercise, and even breathing produce them. Left unchecked, they damage your cells and accelerate ageing. Molecular hydrogen is the only antioxidant small enough to enter cells directly and cross the blood-brain barrier, selectively neutralising the most destructive free radicals without touching the ones your body actually needs. The research on its anti-inflammatory and anti-aging effects is growing fast, and it’s impressive. Together, they’re even more powerful. The Hydroxy combination is thought to amplify both effects: more oxygen in, less oxidative damage done. Regular users report sharper mental clarity, deeper sleep, faster muscle recovery, reduced stress and an overall sense of feeling genuinely restored. Not just relaxed. Restored. Why winter is the best time to Pod Here’s something most people don’t realise: the AirPod is arguably more valuable in winter than any other time of year, and the science backs it up. Your immune system needs more fuel in winter. When you’re fighting off a cold or flu, your immune cells are working overtime. And their primary fuel is oxygen. Research shows that mHBOT significantly increases the bactericidal capacity of these immune cells, giving your body a genuine edge when it needs it most. Think of it as arming your defences before the battle starts. Molecular hydrogen tackles winter inflammation. That heavy, rundown, achy feeling when you get sick? That’s your inflammatory response going into overdrive. Studies show molecular hydrogen significantly lowers the pro-inflammatory cytokines responsible, reducing the severity and duration of that awful winter slump. Winter drags your mood down. The AirPod pushes back. Shorter days mean less sunlight, which suppresses neurotransmitter production. Hello, low energy, brain fog and the winter blues. mHBOT has been shown to stimulate and regulate neurotransmitter activity in the brain, with research noting mood improvements comparable to psychotherapy for seasonal mood disorders. Pair that with the endorphin lift from your infrared sauna session, and you’ve got a seriously powerful winter wellness stack. Already come down with something? The AirPod won’t make the virus disappear overnight, but evidence suggests it shortens recovery time and, crucially, reduces the risk of that lingering post-viral fatigue that can drag on for weeks after winter illness. Who’s it for? Honestly? Almost everyone. Whether you’re pushing hard in training and need faster recovery, navigating a high-stress period at work, dealing with ongoing fatigue, or simply want to invest in long-term cellular health, the AirPod is for you. Sessions run for 30 or 60 minutes. You recline, you breathe, you let the pod do the work. Many members pair it with a sauna session for an even deeper recovery experience. Oxygen in, heat out, full reset. Give it a try! If you haven’t gotten into the Airpod yet, I encourage you to give it a try! We have carefully curated every single part of Be Well to support prevention, recovery and longevity. The Hydroxy AirPod represents some of the most exciting science in wellness right now. It’s non-invasive, drug-free and genuinely backed by research into what your body needs to thrive at the cellular level. Come try it for yourself. Your cells will thank you.  Longevity snip Breathing Deep for Stronger Bones Turns out extra oxygen might help bones heal. Hyperbaric oxygen therapy, breathing pure oxygen under pressure, appears to boost bone-building cells and blood vessel growth while calming inflammation. Early studies show promise for fractures and osteoporosis. Researchers are still fine-tuning the ideal dose. Source: here About the author Jan Owen AM Co-founder, Be Well Hawthorn · Hon DLit · Social and business entrepreneur Jan Owen AM is co-founder of Be Well Hawthorn and a social and business entrepreneur with over four decades of experience driving change across education, youth welfare and health. She is the author of Every Childhood Lasts a Lifetime and The Future Chasers, the inaugural Westpac and AFR Overall Woman of Influence, and holds honorary doctorates from the University of Sydney and Murdoch University. Jan was awarded membership to the Order of Australia in 2000 for her service to children and youth. Live Well Journal Get these insights

Live Well Journal Issue No.172: Cut hot flushes by 30%, no medication needed There’s a moment, about ten seconds into the cold plunge, where your brain screams ‘absolutely not.’ Your breath catches, your skin prickles, every instinct says get out.  Jan Owen AM Co-founder, Be Well Hawthorn PUBLISHEDJuly 12, 2026 Read time There’s a moment, about ten seconds into the cold plunge, where your brain screams ‘absolutely not.’ Your breath catches, your skin prickles, every instinct says get out. And then, if you breathe through it, something extraordinary happens. Your nervous system resets, your blood vessels flush, and dopamine surges. And you climb out feeling more alive, more clear-headed and more you than you have all week. Welcome to contrast plunge therapy. And if you’re a woman in your 40s, 50s, 60s or 70s? The research suggests this is one of the most powerful things you can do for your body, even in winter! What’s actually happening When you move between the hot and cold baths, you’re triggering a powerful physiological response with every transition. The heat causes your blood vessels to dilate, flushing circulation to the surface, relaxing muscle tissue, and easing joint stiffness. Then the cold causes them to rapidly constrict, driving blood back to your core, activating your lymphatic system, and triggering a cascade of neurochemicals your body thrives on. This pumping action – dilation, constriction, dilation, constriction – is one of the most effective ways to boost circulation, reduce inflammation and mobilise your lymphatic system (your body’s waste-removal network), all without moving a muscle. The numbers that shocked me A landmark 2024 UCL study surveyed 1,114 women,  the majority going through perimenopause or menopause, about the effects of cold water immersion on their symptoms. The results: 47% reported significant improvement in anxiety 35% reported fewer mood swings 31% reported improvement in low mood 30% reported a reduction in hot flushes Nearly two-thirds of participants were using cold water specifically to manage their symptoms. And it was working. The mechanism is real: cold water immersion retrains the autonomic nervous system, the system responsible for regulating body temperature, to respond more efficiently to heat signals. Over time, this means fewer and less intense hot flushes, less anxiety, better mood and a nervous system that isn’t in a constant state of overreaction. What the science says about each plunge The cold plunge triggers a dramatic release of norepinephrine (up to 530%) and dopamine (up to 250%). These aren’t small increases; they’re the kind that shift how you feel for hours afterwards. Research from a 2025 randomised controlled trial found that regular cold water immersion over 8 weeks produced significant reductions in anxiety and depression scores. Cold water also reduces pro-inflammatory cytokines – the same signals that drive joint pain, fatigue, and brain fog. The hot pool is doing equally important work. Hot water immersion lowers resting heart rate, reduces blood pressure, and delivers a form of passive cardiovascular conditioning that’s particularly relevant for women post-menopause, when oestrogen’s protective effect on the cardiovascular system declines. It also deeply relaxes the connective tissue around joints, a genuine relief for anyone whose body tightens up in the winter cold. Together, you get something greater than either alone, a vascular workout for your whole system, a neurochemical reset and a full-body anti-inflammatory effect that builds with every session. Your Be Well plunge protocol  Here’s exactly how to use the pools for maximum benefit, based on the evidence: Beginner (first 2–3 sessions) Start warm, build confidence in the cold. Hot pool: 5–7 minutes Cold plunge: 30–60 seconds (focus on slow breathing – in through the nose, out through the mouth) Repeat once Always finish on cold Intermediate (once you’re comfortable) Hot pool: 3–5 minutes Cold plunge: 1–2 minutes Repeat 2–3 rounds Always finish on cold. How cold is cold enough? Research shows the sweet spot for neurochemical benefit is around 10–15°C. You don’t need ice water – you need consistent, sustained cool immersion and controlled breathing. How many times per week? Research by neuroscientist Dr Andrew Huberman identifies just 11 minutes of cold exposure per week as the threshold for meaningful health benefits. That’s roughly 2–3 sessions of 3–5 minutes each. Consistency beats intensity every time. When is best? Morning sessions deliver the biggest mood and focus boost. The dopamine and norepinephrine surge from the cold plunge sets a calm, alert tone for the whole day. Avoid cold plunging within 2–3 hours of sleep, as it can be too activating. There is no badge for suffering If the cold plunge feels daunting, you’re not alone, and you’re not behind. Start with the hot pool only for your first visit. Then try just 15–20 seconds in the cold. The goal is a sustainable practice that your body learns to love, not a test of willpower. Hot and cold plunge therapy is one of the most research-backed, time-efficient wellness tools available, and you have access to it every time you walk through our doors. For mood, for hot flushes, for joint health, for inflammation, for cardiovascular resilience, the evidence is compelling, and it only takes minutes. Go warm. Go cold. Breathe through it. Feel the difference.  Longevity snip There’s a nerve that links your brain to your heart, gut, and immune system, and mild electrical stimulation of it is treating more than doctors expected Already FDA-approved for epilepsy and depression, vagus nerve stimulation is now being trialled for heart failure, arthritis, chronic pain, and more, with 91% of published trials reporting symptom improvements.  Source: here About the author Jan Owen AM Co-founder, Be Well Hawthorn · Hon DLit · Social and business entrepreneur Jan Owen AM is co-founder of Be Well Hawthorn and a social and business entrepreneur with over four decades of experience driving change across education, youth welfare and health. She is the author of Every Childhood Lasts a Lifetime and The Future Chasers, the inaugural Westpac and AFR Overall Woman of Influence, and holds honorary doctorates from the University of Sydney and Murdoch University. Jan was awarded membership to the Order of Australia in 2000 for her service to children and

Live Well Journal Issue No.171: Cut hot flushes by 30%, no medication needed Winter has a way of making stillness feel really appealing. The days are shorter, the motivation is lower, Netflix is calling, and the couch is very, very comfortable. Jan Owen AM Co-founder, Be Well Hawthorn PUBLISHEDJuly 5, 2026 Read time Winter has a way of making stillness feel really appealing. The days are shorter, the motivation is lower, Netflix is calling, and the couch is very, very comfortable. But here’s what the research is telling us loud and clear: winter is actually the most important time to keep moving, and Pilates and yoga aren’t just good exercise options, they’re doing something profound for your body and brain that almost nothing else can match. Especially in winter. The nerve you never knew you had Let’s start with something genuinely surprising. One of the most exciting areas of recent neuroscience research centres on the vagus nerve, a long, wandering nerve that runs from your brainstem all the way down through your heart, lungs and gut. It’s the superhighway of your parasympathetic nervous system – the rest, digest and recover system, and it plays a starring role in regulating inflammation, immune response and mood. Research published in Frontiers in Neuroscience (2024) confirmed that vagus nerve activation directly suppresses pro-inflammatory cytokines, the same inflammatory signals that spike in winter when you’re stressed, sleep-deprived or run down. And what activates the vagus nerve? Slow, controlled breathing. Mindful movement. Exactly what yoga and Pilates are built on. Every time you move through a yoga flow with breath awareness, or hold a Pilates exercise with deliberate, focused inhales and exhales, you are literally toning your vagus nerve and, by extension, dialling down inflammation and supporting your immune system. Goodbye winter blues & stiffness Yoga takes on the winter blues. A 2025 systematic review and meta-analysis published in PMC confirmed that yoga produces meaningful reductions in depression severity, improving remission rates versus doing nothing or treatment-as-usual. For a condition that peaks in winter (seasonal affective disorder affects up to 5% of adults, and search data shows it spikes hardest in the coldest months), having a movement practice that genuinely shifts the needle on mood is a big deal. Pilates is the answer to winter stiffness. Cold weather tightens everything, including muscles, fascia, and joints. For Be Well members dealing with lower back pain, knee osteoarthritis or fibromyalgia, winter can be brutal. A 2025 meta-analysis found that Pilates significantly reduces pain and improves function in knee osteoarthritis patients, while a separate review confirmed meaningful pain relief for fibromyalgia sufferers. The slow, precise nature of Pilates is uniquely suited to winter bodies – warming tissue gently, restoring range of motion and rebuilding the deep stability that cold weather strips away. Both protect your balance. A 2024 analysis found that Pilates significantly improves static and dynamic balance, reducing fall risk. Combine that with yoga’s well-documented improvements to proprioception, your body’s ability to sense its own position, movement and force in space, and body awareness, and you’ve got two powerful tools for staying strong and coordinated through the slippery, low-light winter months. Pilates and yoga are not gentle options for people who can’t do ‘real’ exercise. However, ‘just try some yoga or Pilates’ isn’t particularly helpful. So here’s what the research actually recommends, specific enough to act on today. Which type of yoga? For mood, nervous system, and sleep → Yin or Restorative yoga. These slow, floor-based styles hold poses for 3–10 minutes, activating the parasympathetic nervous system and directly calming the stress response. Research shows that the restorative yoga group in cognitive studies significantly improved fluid cognitive function, the ability to think clearly and solve problems. Perfect for winding down a winter evening. For energy, strength, and hot flush management → Hatha / slow yoga. These movement-based styles raise serotonin, build functional strength, and improve circulation without overtaxing the body. A 2024 meta-analysis of over 2,000 women found this style of practice significantly reduced hot flushes, anxiety, and psychological menopause symptoms. Avoid: Hot yoga and intense power yoga during perimenopause and menopause; heat-based practices can worsen hot flushes and place unnecessary stress on the cardiovascular system. Which type of pilates? Reformer Pilates is the standout recommendation for women in their 40s, 50s, 60s and 70s. The adjustable spring resistance supports joints, allows precise muscle targeting, and can be scaled perfectly to your current fitness level. A 2017 study found reformer Pilates produced greater gains in strength and flexibility than mat Pilates, and a separate study found it reduced fall risk and improved balance in adults over 65. Mat Pilates is an excellent complement, requires no equipment and builds foundational core strength. Many members do both: reformer for their structured sessions, mat for home practice in between. How many times per week? Pilates: 2–3 times per week is the evidence-backed sweet spot. Studies show meaningful improvements in core strength, balance, pain reduction, and mobility after 8–12 weeks at this frequency. More than 3 sessions per week offer diminishing returns; recovery matters just as much as the work. Yoga: 2–3 times per week for measurable benefits on mood, sleep and menopause symptoms. A randomised controlled trial of women aged 45–60 found that 75 minutes of yoga, 3 times per week for 20 weeks, significantly improved sleep and menopause symptoms. Even twice weekly produced a 66% reduction in hot flash frequency. Move Well Pilates and Yoga are clearly different, but both are precision tools for nervous system regulation, pain management, immune support and mental health, backed by a rapidly growing body of research that is only getting stronger. If you’re less active, spending more time indoors, eating heavier foods and getting less sunlight, your nervous system tips toward a state of chronic low-grade stress. That quiet background stress is inflammatory, immunity-dampening and mood flattening. Pilates and yoga don’t just counteract this; they actively reverse it, session by session. As a long term yogi, I was thrilled by a 2024 trial found that 12 weeks of regular yoga increased telomerase activity, the enzyme that repairs

Live Well Journal Issue #170: Should you change your supplements for winter? Most of us settle into a supplement routine and stick with it year-round without a second thought. Same products, same doses, same shelf in the bathroom or kitchen if you’re me. And while consistency matters, the research is increasingly clear: winter creates specific nutritional demands that your summer stack simply doesn’t account for. Jan Owen AM Co-founder, Be Well Hawthorn PUBLISHEDJune 21, 2026 Read time Most of us settle into a supplement routine and stick with it year-round without a second thought. Same products, same doses, same shelf in the bathroom or kitchen if you’re me. And while consistency matters, the research is increasingly clear: winter creates specific nutritional demands that your summer stack simply doesn’t account for. Less sunlight. More indoor time. Higher stress on the immune system. Disrupted sleep. Hormonal fluctuations are amplified by cold and darkness. The right supplements, taken in the right amounts at the right time of year, can make a meaningful difference. So if you also take supplements, here is what I am going to do with my winter supplements, which you may find useful regarding what to keep, what to increase, and what to add.  NOTE: I am not a doctor, this is not advice, this is just what I am going to do.  My foundation stays My husband David and I have been really happy with Dr Brad Stanfield’s Multi Vitamin plus and Sleep capsules (melatonin and magnesium) as our core longevity stack. These stay regardless of the season. In addition, I also take: Omega-3 (fish oil or algae-based) is a cornerstone for cardiovascular health, brain function and inflammation regulation. Winter typically means less fresh fish, more inflammatory comfort food and less outdoor movement, all of which raise systemic inflammation. A daily dose of 1,000–2,000mg EPA/DHA maintains my baseline.  Probiotics, about 70% of my immune system lives in my gut, and winter is when I need that defence working hardest. A 2025 randomised controlled trial found that women aged 45–65 taking a daily probiotic for four months showed significant improvements in wellbeing and anxiety. A separate meta-analysis found that certain lactobacillus strains may help prevent bone loss in the spine, particularly relevant for women post-menopause. I have a multi-strain formula. I take it consistently. GlyNAC (Glycine + N-Acetylcysteine) research suggests that glutathione, the body’s master antioxidant, is maintained well until around 45 and then declines rapidly. GlyNAC directly replenishes glutathione precursors. A human placebo-controlled trial found it corrected glutathione deficiency in older adults and improved grip strength.  Dial up for winter Vitamin D3 is the single most important winter adjustment for almost everyone in Australia’s southern states, and especially for women over 40. Suboptimal vitamin D is extremely common during winter, and declining oestrogen makes absorption less efficient, compounding the problem. Low D3 impairs immune cell function, raises depression risk, weakens bone density and reduces muscle strength. Here’s the critical thing: you don’t take D3 without K2. Vitamin D increases calcium absorption but without K2 (menaquinone), that calcium can end up in arteries and soft tissue rather than bones. Research shows that D3 and K2 taken together produce significantly greater improvements than either supplement alone. This combination is especially important if bone health is a concern. Winter dose: 2,000–4,000 IU of D3 daily, paired with 100–200mcg of K2 (MK-7 form). I  haven’t had my levels tested recently, so winter is an excellent time for a simple blood test. The 2026 Winter edition Zinc earns its place during cold and flu season. A 2024 Cochrane review found zinc lozenges reduced cold duration by approximately two days. More importantly, research published in Cell confirmed that immune T-cells require adequate zinc to recognise and fight threats effectively and most women over 50, like me, are mildly deficient without knowing it. 15–25mg daily through winter is appropriate for most women. Note: zinc and copper compete for absorption, so I must avoid very high doses long-term without guidance. Vitamin C evidence for immune support is solid. It drives production of white blood cells, maintains the mucous membranes that are our first physical barrier against viruses, and acts as an antioxidant when our immune system is working overtime. I will take highly absorbable Vit C Liposomal, which enters the bloodstream directly for maximum potency and cellular delivery. It also promotes healthy connective tissue and collagen formation. At 1,000mg daily through winter, it’s within the safe and effective range. Ashwagandha is worth considering if winter hits my stress and energy levels hard. As an adaptogen, it regulates cortisol, the stress hormone that rises with cold, dark winters and disrupted sleep. Multiple trials show it reduces perceived stress, improves energy and supports sleep quality. 300–600mg of a root extract standardised to withanolides, taken in the evening, is the researched dose. Btw, the latest on NMN  I took NMN for 3 years as part of my longevity stack as a NAD+ booster, however, current evidence states that while NMN reliably raises NAD+ levels in the blood, a 2025 meta-analysis pooling 10 randomised controlled trials in adults over 60 found no clear evidence that this translates to meaningful health or longevity benefits in humans. The mice data is interesting. The human data is not yet there. There is also a theoretical concern: cancer cells consume NAD+ at very high rates. Without a confirmed benefit, an increasingly common view in evidence-based longevity medicine is that the risk profile isn’t justified by the current evidence. One last thing …. Supplements are not a replacement for good food, movement or sleep, but as a complement to a solid lifestyle foundation. For me, they genuinely improve my energy, mental health and clarity.  If you take medications or have a chronic health condition, check with your GP or integrative health practitioner before adjusting your regime as some supplements interact with common medications, particularly blood thinners and thyroid drugs. My takeaway? My body definitely has different needs in winter. Meeting them isn’t complicated, but it needs to be intentional. A few targeted additions to my daily routine, always grounded in evidence, meaningfully support my immunity, mood, bones

Live Well Journal Issue #169 Why Doing Less is Doing Everything  This is a blog close to my heart. I feel like I have been running non-stop since I could walk. Apparently, that is a fact in my case! Jan Owen AM Co-founder, Be Well Hawthorn PUBLISHEDJune 14, 2026 Read time This is a blog close to my heart. I feel like I have been running non-stop since I could walk. Apparently, that is a fact in my case! It’s not just me; we live in a world profoundly addicted to speed. From dawn until late at night, we are encouraged to produce, achieve and optimise. Somewhere along the way, we began treating rest as a luxury, or worse, a symptom of laziness. My husband & Be Well co-Founder, David, gave me a beautiful book about Taoism recently. It made me think about, instead of either giving in or resisting these constant pressures we find ourselves in life, there might be another way…. What is Rest? (hint: it’s not just sleep) ​While sleep is vital, rest is a broader state of restoring energy and reducing stress across multiple dimensions of your life. Dr Saundra Dalton-Smith, a leading researcher on the subject, famously categorised rest into seven distinct types: ​Physical: sleeping, napping, or passive relaxation (like yoga or stretching). ​Mental: pausing intellectual focus to clear the brain chatter. ​Emotional: having the space to freely express feelings and cut back on people pleasing. ​Social: differentiating between relationships that revive us and those that exhaust us. ​Sensory: unplugging from screens, bright lights, and ambient noise. ​Creative: allowing yourself to be inspired by nature or art without the pressure to produce something. ​Spiritual: connecting with a deep sense of purpose, belonging, and love But true rest is not a reward we earn after running on empty. It is a biological, emotional and spiritual foundation. When we starve ourselves of rest, we aren’t just tired; we diminish our capacity to experience joy, connection, and life itself. The Rest evidence (in case, like me, you need it!) If you feel guilty for resting, remember that science now beautifully confirms what our bodies intuitively know: rest is a dynamic, active medicine that heals us across three critical dimensions.  Physically, stepping away from the rush activates your parasympathetic nervous system, the vital rest and digest mode. Clinical studies show this drastically lowers cortisol levels and stabilises blood pressure. Furthermore, a landmark 2023 study published in Nature revealed that systemic rest allows the immune system to redistribute T-cells to your lymph nodes, actively boosting your defences.  Deep sleep and rest also activate the brain’s glymphatic system, literally flushing out toxic metabolic waste accumulated during the day.  Mentally, true rest unlocks hidden cognitive potential. Neuroscientists have discovered that when we let our minds wander, a unique neural web called the default mode network lights up. Far from being ‘idle’, research from the American Psychological Association shows this is when the brain consolidates memories, solves complex problems, and sparks creative breakthroughs while preventing decision fatigue. Spiritually, intentional stillness changes our brain structure. MRI scans of individuals engaging in mindfulness, meditation, or quiet reflection show decreased activity in the amygdala (the brain’s fear centre) and increased thickness in the prefrontal cortex. This neurological shift quiets the chronic background noise of survival, restoring a profound sense of peace, interconnectedness, and purpose. Ancient Wisdom for Modern Exhaustion Thousands of years ago, Taoist philosophers recognised that life flourishes only in perfect harmony. They mapped the universe using Yang (action, heat, light, productivity) and Yin (rest, coolness, darkness, stillness). Our modern lives are overwhelmingly Yang, leading directly to a soul-weary state of burnout. The Taoists offered a profound antidote called Wu Wei, the art of effortless action. Wu Wei isn’t about sitting on the couch doing nothing; it is about recognising when to step back and let the natural current of life carry you, rather than exhausting your spirit trying to force outcomes.  As the ancient Tao Te Ching beautifully reminds us: Nature does not hurry, yet everything is accomplished. An Invitation True rest requires more than closing your eyes; it requires setting down your heavy mental To Do lists. Permit yourself to step away from the noise. Close a laptop. Leave your phone in another room. Spend ten minutes sitting in quiet observation of the sky, or taking slow, conscious breaths. Shift your mindset from constant extraction to deep restoration. Remember, you are a human being, not just a human doing. Protect your peace, cherish your stillness, and allow yourself to return home to your natural, balanced state. How will you embrace the gift of Yin today? Longevity snip Poor sleep quietly inflames your immune system A study of 237 adults found that bad sleep independently triggers an inflammatory immune response, no matter your body size. Think of it as your defences getting stuck in alert mode. The effect appears reversible, suggesting that protecting your sleep may be one of the simplest ways to keep inflammation in check. Source: here About the author Jan Owen AM Co-founder, Be Well Hawthorn · Hon DLit · Social and business entrepreneur Jan Owen AM is co-founder of Be Well Hawthorn and a social and business entrepreneur with over four decades of experience driving change across education, youth welfare and health. She is the author of Every Childhood Lasts a Lifetime and The Future Chasers, the inaugural Westpac and AFR Overall Woman of Influence, and holds honorary doctorates from the University of Sydney and Murdoch University. Jan was awarded membership to the Order of Australia in 2000 for her service to children and youth. Live Well Journal Get these insights directly into your inbox every week. Join the Be Well Health & Longevity newsletter. Written by Jan Owen AM, free for everyone, published every week. More from the Live Well Journal View all articles → Issue #168 The winter health habit we swear by Issue #168 The winter health habit we swear by Jan Owen AM • June 7, 2026 Issue #167: Navigate the peptide boom without the risk Issue #167: Navigate the peptide boom without the

Live Well Journal Issue #168 The winter health habit we swear by Winter is here, and honestly? We couldn’t be more excited about it.   There’s something almost magical about stepping into the warmth of an infrared sauna when the temperature outside is doing its best to keep you indoors. At Be Well, we think winter is actually the best time to make sauna a regular part of your health and wellness routine. Here’s why we love it, and why science backs us up. Jan Owen AM Co-founder, Be Well Hawthorn PUBLISHEDJune 7, 2026 Read time Winter is here, and honestly? We couldn’t be more excited about it. There’s something almost magical about stepping into the warmth of an infrared sauna when the temperature outside is doing its best to keep you indoors. At Be Well, we think winter is actually the best time to make sauna a regular part of your health and wellness routine. Here’s why we love it, and why science backs us up. What makes infrared different? Unlike a traditional steam sauna that heats the air around you, infrared saunas use light to gently warm your body directly. Infrared light penetrates 4–5cm below the skin surface to directly stimulate mitochondria, meaning the real action is happening invisibly at the cellular level, and the heat you feel is almost a side effect. The result? A deeply penetrating heat at a lower, more comfortable temperature, so you can stay in longer and get more benefit without feeling like you’re melting. Most of our members say it feels less intense but somehow more restorative. We’d have to agree. What the research actually shows The evidence on infrared sauna has grown significantly in recent years, and it’s genuinely impressive. Your heart loves it. A 2024 systematic review confirmed that regular infrared sauna use reduces blood pressure, improves arterial stiffness, and supports long-term cardiovascular health. Think of it as a passive cardio workout; your heart rate rises, circulation improves, and your body works hard, all while you’re sitting still. Your muscles will thank you. A 2025 study from the University of Jyväskylä found that post-exercise sauna sessions significantly improved neuromuscular recovery and reduced soreness after resistance training. If you’ve been pushing yourself in the gym this winter, a sauna session afterwards is a smart move. Your mood gets a lift. This one’s big for winter. Research shows a single infrared sauna session can increase endorphin levels by over 200%. A landmark UCSF clinical trial published in late 2025 found that whole-body heat therapy produced meaningful reductions in depression symptoms, with over 86% of participants no longer meeting criteria for major depression at their final assessment. The ‘winter blues’ are real, and warmth is a powerful antidote. Chronic pain relief. For members managing fibromyalgia, lower back pain or joint stiffness, a 2023 systematic review found 40–50% reductions in pain scores after 8–12 weeks of regular sessions. Consistent, gentle heat makes a real difference. Making it a winter ritual We recommend 3–4 sessions per week for 30 minutes each to start seeing cumulative benefits. Hydrate well before and after, and give yourself a few minutes to cool down gradually. Many of our members pair their sauna with a yin yoga afterwards, a ritual that turns a wellness visit into genuine self-care. Whether you’re coming in after a workout, on your lunch break, or just need somewhere warm and restorative to land on a grey winter afternoon, the sauna is ready for you. Sauna season is officially open. Come get warm. You’ve earned it. Longevity snip Regular sauna use triggers heat shock proteins, lowers inflammation, and improves insulin sensitivity A systematic review of Finnish and infrared sauna studies found these cellular effects closely mirror what exercise does to the body, but the evidence behind the many claimed benefits varies widely.  Source: here About the author Jan Owen AM Co-founder, Be Well Hawthorn · Hon DLit · Social and business entrepreneur Jan Owen AM is co-founder of Be Well Hawthorn and a social and business entrepreneur with over four decades of experience driving change across education, youth welfare and health. She is the author of Every Childhood Lasts a Lifetime and The Future Chasers, the inaugural Westpac and AFR Overall Woman of Influence, and holds honorary doctorates from the University of Sydney and Murdoch University. Jan was awarded membership to the Order of Australia in 2000 for her service to children and youth. Live Well Journal Get these insights directly into your inbox every week. Join the Be Well Health & Longevity newsletter. Written by Jan Owen AM, free for everyone, published every week. More from the Live Well Journal View all articles → Issue #167: Navigate the peptide boom without the risk Issue #167: Navigate the peptide boom without the risk Jan Owen AM • May 31, 2026 Issue #166: Why jetlag hits women harder Issue #166: Why jetlag hits women harder Jan Owen AM • May 24, 2026 Issue #165: A century of lessons for the Be Well community  Issue #165: A century of lessons for the Be Well community  Jan Owen AM • May 17, 2026

Live Well Journal Issue #167: Navigate the peptide boom without the risk There’s a lot of buzz surrounding peptides at the moment. Driven by the massive success of metabolic treatments like semaglutide, peptides have exploded from specialised medical circles straight into mainstream health conversations. Jan Owen AM Co-founder, Be Well Hawthorn PUBLISHEDMay 31, 2026 Read time There’s a lot of buzz surrounding peptides at the moment. Driven by the massive success of metabolic treatments like semaglutide, peptides have exploded from specialised medical circles straight into mainstream health conversations. Promoted by wellness influencers and biohackers alike, they are frequently framed as the ultimate toolkit for weight loss, muscle recovery, anti-aging, and cognitive enhancement. But what is the actual science behind the hype and what are the hidden dangers?  Let’s break down what peptides actually are, the latest clinical breakthroughs, how they enter the body, and how to safely navigate the strict regulatory landscape here in Australia. What exactly are peptides? Think of peptides as short strings of amino acids, essentially the mini-building blocks of proteins. They act as biological messengers, binding to specific cell receptors to instruct your body to perform precise tasks, such as releasing growth hormones, dampening inflammation, or speeding up tissue repair.  Because they mirror the body’s natural signalling processes, medical-grade peptides offer unprecedented clinical precision, treating complex conditions with far fewer side effects than traditional chemicals. The latest research The therapeutic potential of peptides is moving at a breathtaking pace. While the public focus remains heavily on weight loss, the latest global clinical trials are exploring entirely new horizons: Targeting the hallmarks of aging Gerontology research is focusing heavily on peptides capable of cellular restoration, tissue repair (such as GHK-Cu), and protecting the brain from age-related decline. Next-gen oncology Scientists are using Peptide-Drug Conjugates (PDCs) to fight cancer. Because peptides can seek out specific receptors on solid tumours, they are being used to deliver high-precision chemotherapy payloads directly to cancer cells while leaving healthy tissue untouched. Fighting superbugs With traditional antibiotics losing their efficacy, Antimicrobial Peptides (AMPs) are a massive focus for destroying multi-drug resistant bacteria by disrupting their outer membranes. AI-driven discovery High screening and deep learning have allowed researchers to use AI to simulate exactly how a synthetic peptide will fold and behave before it is ever manufactured, compressing decades of laboratory trial-and-error into months. How peptides are used Because peptides are delicate biological chains, how they are administered drastically changes how well they work and how the body tolerates them. In medical circles, you will primarily see them in four forms: Injections: this remains the gold-standard medical delivery method. A tiny needle delivers the peptide into the fat layer just under the skin. This bypasses the digestive tract completely, allowing the peptide to absorb cleanly and predictably. Orally: traditionally, pills didn’t work because stomach acid destroys peptides. Modern medical formulations now utilise permeation enhancers that protect the molecule, allowing it to absorb through the stomach lining. Still, oral absorption is lower, meaning much higher doses are required compared to an injection. Topical: widely used in dermatology, cosmetic peptides are applied directly to the skin. While excellent for local tissue repair and boosting collagen, these molecules are too large to sink deep enough to impact your internal organs or systemic metabolism. Infusions: IV delivery puts the peptide directly into a vein for instant, high concentration cellular impact. So which peptides are OK to take in Australia? The golden rule of peptides is simple: a peptide is safe and lawful to take only when it is included on the Australian Register of Therapeutic Goods (ARTG) and prescribed by an Ahpra-registered medical practitioner.  Clinically established options available in Australia include: Metabolic & weight management: Ozempic/Wegovy and Mounjaro. These mimic natural gut hormones to regulate insulin and appetite with massive clinical backing. Growth hormone secretagogues:Sermorelin or Tesamorelin. These can be prescribed medically to address specific growth hormone deficiencies under strict blood work monitoring. Cosmetic & skin health: Copper Peptides and Palmitoyl Pentapeptide. Safe and highly effective when used topically in premium, over the counter skincare products. The TGA compounding ban: to protect public safety, Australia’s Therapeutic Goods Administration (TGA) has strictly banned compounding pharmacies from making replica or custom-mixed versions of GLP-1 weight-loss peptides. This means you can only legally and safely access the official brand name products direct from a licensed pharmacy. The online market The sudden surge in peptide popularity has created a thriving, online underground ‘market’. Many lifestyle peptides, such as BPC-157, CJC-1295, Ipamorelin or Melanotan (tanning peptides) are sold on unregulated websites under the guise of research chemicals or not for human consumption. Buying these substances online poses severe health and legal hazards. Importing unapproved peptides without an explicit, specialised prescription is a federal offense under the Therapeutic Goods Act and the Australian Border Force regularly seizes these packages. More importantly, these compounds are frequently manufactured without strict medical oversight leading to incorrect dosages, chemical impurities or dangerous contaminants. In peptide chemistry, missing even a single amino acid link can cause the molecule to fold incorrectly, transforming a supposed wellness solution into a toxic threat to your organs. The advice is pretty clear: don’t experiment with online research chemicals or unverified wellness trends.  On the upside, peptides are another high impact potential breakthrough in our health and wellness. If you are interested in exploring legitimate, medical grade peptide therapies consult a qualified doctor not the insta biohackers   Longevity snip Smarter cancer drugs that spare healthy cells Current “guided missile” cancer drugs (ADCs) work well but can be toxic and lose effectiveness over time. Researchers are now developing a lighter version, swapping the bulky antibody for a small peptide, that may be easier to fine-tune and less harmful to the body. Early-stage research, but the design logic is compelling.  Source: here About the author Jan Owen AM Co-founder, Be Well Hawthorn · Hon DLit · Social and business entrepreneur Jan Owen AM is co-founder of Be Well Hawthorn and a social and business entrepreneur with over four decades of experience driving change across education, youth

Live Well Journal Issue #166: Why jetlag hits women harder I’m not imagining it!   I have been in Europe and London working my day job for the past two weeks. It’s been immersive, fun and exhilarating exploring AI, design and visiting Drakonheart, the most amazing Hogwart’s type school for neuro-diverse children and young people in Denmark. Jan Owen AM Co-founder, Be Well Hawthorn PUBLISHEDMay 24, 2026 Read time I’m not imagining it!  I have been in Europe and London working my day job for the past two weeks. It’s been immersive, fun and exhilarating exploring AI, design and visiting Drakonheart, the most amazing Hogwart’s type school for neuro-diverse children and young people in Denmark. I can’t wait to get back to the family and Be Well but I am not looking forward to that Eastward flight + jetlag combo. Have you ever wondered why you feel completely destroyed after a time zone shift while your male travel partner seems to bounce back? Those middle-aged or older women who feel like jetlag hits them harder than the men in their lives aren’t imagining it. Leading women’s health experts and the latest breakthroughs in circadian biology agree: biological sex and hormonal stages play a massive role in how we experience sleep disruptions. Estrogen (or lack thereof) Recent research reveals a fascinating biological paradox: in our younger years, our hormones actively fight to fix jetlag. When exposed to a simulated six hour time change, females with optimal estrogen levels completely resynchronised their internal clocks to the new light-dark cycle roughly two days earlier than males. Estrogen acts as a protective shield, helping the brain’s master clock snap back into place. However, during perimenopause and menopause, this biological advantage completely vanishes. As estrogen and progesterone plummet, the master clock in the brain loses its primary stabilizer. Without that hormonal shield, the clock becomes fragile, making it significantly harder to adjust to new time zones.  The brain fog toll The cognitive aftermath of fighting your internal clock is also profound. Real-world data from female flight attendants on long-haul routes reveals distinct learning deficits and a reduction in brain volume in these areas. Crucially, this brain fog isn’t just caused by stress; it is driven directly by the chaotic scrambling of the circadian clock itself. The direction matters Travelling East (shortening the day, like flying from Europe to Australia) is universally tougher on the body than traveling West (lengthening the day, like flying from the US to Australia) because our natural biological clock prefers a slightly longer day. Then there’s social jetlag You don’t need to board a plane to experience this. Modern women are highly susceptible to ‘social jetlag’: the discrepancy between your biological clock and the demands of daily life. Your Jetlag Action Plan We aren’t powerless against our biology. Whether we are navigating menopause or just trying to survive a brutal flight, here is how to strategically protect your rhythm: The 11,000 step buffer: Recent data shows that maintaining a physical activity target of 11,000 steps per day successfully minimises jetlag and alleviates daytime exhaustion. Getting these steps in early morning light is the single best way to manually anchor a fragile clock. Master your melatonin timing: melatonin is a clock-shifter, not a sleeping pill. Clinical guidelines suggest taking a low-dose (0.5mg to 3mg) rapid-release formulation close to your target bedtime at your destination. Avoid mega doses, which linger too long and confuse your brain. Ruthless temperature control: if you are navigating menopause, your internal thermostat is already compromised. Keep your destination bedroom at 16–18°C to combat travel-induced hot flushes. ​Time your caffeine: use caffeine strategically in the morning of your destination time zone to accelerate resynchronization. Avoid it late in the day, as it pushes your internal clock backward. Anchor your wake time: forced to choose, I believe this strategy is the most important: keep your wake-up time within 60 to 90 minutes of the same time every day, even on weekends. My Be Well Jetlag Action Plan After arriving at Tullamarine, I get myself to Be Well ASAP address two things jetlag destroys: cellular oxygenation/circulation and core body temperature regulation. ​Step 1: The Hydroxy Airpod (Hyperbaric Oxygen Therapy) ​When to do it: Morning or early afternoon after landing. ​How it helps: The Hydroxy Airpod floods your plasma and tissues with pressurized oxygen. This reverses cellular hypoxia, dramatically reduces systemic inflammation and delivers an immediate hit of cognitive clarity. It essentially reboots your cells after the flight. ​Step 2: Compression Boots ​When to do it: Immediately after your Airpod session. ​How it helps: Flying causes severe blood pooling in the lower extremities and reduces lymphatic drainage. Compression boots use sequential pneumatic compression to mimic the body’s natural muscle pump, flushing out accumulated metabolic waste and forcing freshly oxygenated blood (courtesy of the Airpod) back up to your core and brain. ​Step 3: The Infrared Sauna  When to do it: late afternoon/ evening  ​How it helps: Sweating in the sauna helps flush out travel toxins, relaxes tight muscles from the flight, and artificially spikes your core body temperature. ​Step 4: Hot / Cold Baths (Contrast Therapy) ​How it helps: Move straight from the sauna into the contrast baths, ending with the Cold Plunge. ​How it helps: Your brain’s master clock decides it is time to sleep by looking for a rapid drop in core body temperature. By heating your body up in the sauna/hot bath and then plunging into the cold bath, you trigger a massive, rapid cooling effect. When you step out of the cold plunge, your blood vessels dilate, heat escapes your body, and your core temperature plummets. This drastic drop sends a powerful, unambiguous signal straight to the brain’s master clock: it is night time. This releases melatonin immediately. Safe travels, Be Well Members, and recover quickly from jetlag! Longevity snip Your body clock runs your hormones too. Research shows disrupted circadian rhythms, from shift work, jet lag, or poor sleep are linked to irregular cycles, lower conception rates, higher miscarriage risk, and increased breast cancer rates in women.