BeWellLongevity

Your bones can get stronger and your confidence CAN grow. We’re excited to announce Be Well’s NEW Bone Strong Program, starting Tuesday, 25th of November, designed to help you: Safely increase bone density Improve balance Build muscle strength Every participant begins with a 1:1 physiotherapy session (not included in the program cost), where our expert physios assess your strength, balance, and overall readiness. From there, you’ll move into small-group sessions (max 4 people) to ensure safe, personalised guidance. To join Bone Strong, you’ll need a physiotherapy appointment first to check your eligibility. If you’re not ready for classes straight away, we’ll recommend additional 1:1 sessions or clinical exercise classes to help you safely join in the future. Book your initial check up here, Vital and Prime members can also use their Well-On-track check up. Keep an eye on your inbox, we’ll be sharing more updates in the coming days. Be Well, The Be Well Team Navigate to more articles! PrevPreviousIssue No.139 The Jimmy Choo mistake that’s stealing your next decade 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 have owned more pairs of stilettos than I care to count or mention, including some foot and soul destroying Jimmy Choo’s. Since covid all that changed thank god!  I don’t think I have terminally damaged my feet but a few weeks ago I read some gold standard foot wisdom from ‘gait mechanics’ specialist Dr. Courtney Conley. I am hoping this information might help ensure I spend the next few decades being a little more thoughtful about my tiny size 6 feet and ten toes. You may also be surprised, as I was, the extent to which our feet are literally the foundations of our physical, mental and emotional wellbeing. Lets dive in! Why our feet matter more than we know Foot pain affects roughly one in three people over the age of 45. This isn’t simply an issue of stepping gingerly, it’s a gateway issue. When your feet hurt, you walk less. When you walk less, your hips, knees, back and balance take the hit, and the emotional fallout often follows: inactivity, frustration, risk of falls, and even a higher chance of depression. There is a powerful connection between foot strength and longevity: for example, walking even modest amounts (e.g., ~4 000 steps) can slash the risk of cognitive decline by around 50 %. In our Be Well community, where we champion moving well, living well, being well, it’s a real call to action. What our shoes are doing (and not doing) One of the standout messages from Dr Conley is how modern footwear including high heels, ultra-cushioned trainers, narrow toe boxes are silently damaging the natural function of the foot. Dr Conley warns that many shoes elevate the heel, compress the toes, reduce tactile feedback and weaken the foot’s musculature and sensory system. In fact, she cites that around 70% of children wear shoes that are too narrow, which compromises future foot health. For us grown-ups? Think: dress shoes, high heels, heavy support trainers. The Doctor’s Prescription for Healthy Feet Dr Conley tells us: Choose shoes carefully: wide toe box, minimal heel drop, and flexible sole so your foot can splay and engage Go barefoot: even 5 minutes a day will awaken those foot muscles. Spread and lift your toes: Sit or stand, lift your toes off the ground, spread them, hold for a few seconds, release. Activate your feet tripods: Feel the three points of your foot – heel, big-toe pad, little-toe pad –    by pressing into the floor as you balance. Take movement snacks: 5-10 minute walks scattered through your day help rebuild foot strength and boost mood. Be Well Hot Tips 🔥  Check your shoes this week. Are they too narrow? Too high a heel? Can your toes spread? Add one “foot mobility moment” each day: whenever you stand (waiting for tea, in the foyer) do a quick toe-lift/spread set. Aim for extra 5-minute movement snacks during the day – walk outside, around the block, down to the café. Upgrade your step count and your headspace. Reflect: Do this for a week & ask yourself: “Did I feel more grounded? Was I more stable? Did my feet feel more alive or tired?” By paying attention from the ground up, we design not just our bodies but our future stronger gait, sharper brain, lower fall risk, lighter mood. Here’s to stepping out strong and seeing you again soon at Be Well! Be well Jan ❤️  Navigate to more articles! PrevPreviousIssue No.138 The Longevity Boost in Your Cuppa 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.

Your daily ritual might just be one of your simplest longevity habits. If, like me, you can’t do without your daily tea and coffee, you’ll be pleased to hear that recent research shows that tea and coffee drinkers live longer and a long term study in the British Journal of Nutrition found that drinking a mix 7 to 8 cups of black coffee and tea with water was associated with a 28% lower risk of death. Why? Tea and coffee are packed with polyphenols, powerful plant compounds with antioxidant and anti-inflammatory properties that help protect our cells, support brain and heart health and slow the biological processes of ageing. Tea has been revered for centuries and science is now catching up to explain why. Heart health: Regular black tea drinkers have a lower risk of cardiovascular disease and stroke. Brain protection: Green tea polyphenols (especially EGCG) protect against cognitive decline and diseases such as Alzheimer’s and Parkinson’s. Metabolism & blood sugar: Green tea supports insulin sensitivity and reduces the risk of type 2 diabetes. Bone & gut health: Tea compounds strengthen bones and support beneficial gut bacteria – two key pillars of healthy ageing. Hot Tip: 2 – 3 cups of green and black tea / day are optimum. Try cold-brewed tea to keep the antioxidants in! The modern antioxidant powerhouse If tea is ancient wisdom, coffee is modern resilience. Beyond the energy boost, research has linked moderaate coffee intake with: Reduced risk of heart disease and stroke Better liver and metabolic health Improved cognitive performance and lower Parkinson’s risk A lift in mood and motivation. Hot Tip: Black Turkish & Greek coffee are the big winners,  but so are arabic coffees. Choose high quality beans, ditch the sugar, and don’t drink coffee after 3pm if your sleep is likely to be disturbed. The secret ingredient in tea & coffee? The real heroes in both beverages are polyphenols – natural compounds that fight inflammaging, the chronic, low grade inflammation linked to most age related diseases. By protecting your cells and mitochondria (your body’s energy engines), polyphenols help you stay sharper, calmer and stronger for longer.  Sip your way to longevity At Be Well, we believe small daily rituals compound into big wellbeing outcomes. We make herbal teas available in the Well all day, everyday. Next time you wrap your hands around your preferred cup, know you’re doing more than just enjoying the moment – you’re investing in your future health. Here’s to your next mindful sip – for energy, clarity and living longer, better, younger! See you again at Be Well soon. Navigate to more articles! PrevPreviousThe Silent Crisis Hitting Women Wordwide 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.

Today, I’m excited to let you now about work our Be Well Physio Team has been doing that is crucial to health and longevity. It is about Low Bone Mineral Density (LBMD) which means having weak bones. LMBD is a main indicator of osteoporosis, a disease that makes your bones weak, thin, and much more likely to break. What’s scary about it is that most people don’t know they have osteoporosis until a bone breaks, which is why it’s called a “silent” disease. The Alarming Rise of Bone Disease in Women Bone health is emerging as a silent crisis among women worldwide, especially as they age. A 2025 study showed that deaths linked to LBMD rose by 27% among premenopausal women and by a staggering 139% among postmenopausal women.  In other words, weak bones result in early death. Introducing the Be Well Bone Strong Program We are thrilled to announce that we will soon be launching our Bone Strong Program, which is similar to other science-backed programs such as Onero. Over the course of 6 or 12 weeks, you’ll be guided by our expert Physiotherapy team and learn to: Lift safely and progressively using resistance exercises that target hips, spine, shoulders, knees, and ankles – the areas most vulnerable to osteoporotic fractures. Incorporate gentle, controlled impact to stimulate new bone growth (yes, bones respond to stress just like muscles do). Build stability and posture so you can move with ease and confidence. Adopt daily habits that support long-term bone health – from smart lifting to nutrition for stronger bones. Think of it as a full-body upgrade, from the inside out. Who It’s For The Bone Strong Program is ideal if you: Have experienced hormonal changes, reduced activity, or long-term medication use that affects bone health Are predisposed to bone loss or want to take a proactive approach Are 50+ and want to stay strong and independent Are recovering from fractures and ready to return to movement safely. Needless to say,  its a crucial intervention for people who have been diagnosed with osteopenia or osteoporosis. What’s Included 1–2 physiotherapist-led sessions per week in small (4 person) groups A comprehensive 1:1 physiotherapy assessment before starting Personalised outcome measures to track your progress Follow-up review to celebrate results and plan your next steps. Stronger bones. Stronger you. We will shortly be sending you an email with full details about the Bone Strong Program and how you can enroll. Places will be limited so register early. Here’s to stronger bones, and a better, longer, life! See you again at Be Well soon. Navigate to more articles! PrevPreviousA special celebration for Grandparents Day 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.

This Grandparents Day, we invite you to slow down and restore together. Bring your grandparent or a grandchild (aged 16+) to share a nourishing ‘Restore Well’ class. It’s a beautiful opportunity to connect through the simple gift of shared movement, followed by snacks and tea in The Well. Join this Sunday at 11am for a session designed to gently stretch the body and release tension. This class is suited for all levels. How to book your spots: For our Members: Simply add your guest as a plus-one to your class booking. For Non-Members: We’re offering a special 2-for-1 ticket. You can purchase yours here and use code: ‘GrandWell’ We can’t wait to welcome you and your family into the studio. Navigate to more articles! PrevPreviousIssue No.116:  I had NEVER lifted weights 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.

Just 12 weeks ago, I started a weights program designed by our Clinical Services Manager, Pat Lynch. I promised to give you all an update on my progress, so here goes! Remember I had never lifted weights.   I have lifted plenty of (overweight) bags into overhead plane lockers, more loads of shopping than I care to estimate, and many small children (not all of them lightweights), over a lifetime. I practice yoga several times a week, run and play pickleball. Geez, I even built quite a bit of Be Well! You would think that would all be enough, right? Absolutely not. As a result of menopause (and a decade or so before then as well), like most women, I have lost an enormous amount of muscle mass. My baseline was way lower than I expected. Even my grip strength was rubbish. This matters, a lot. Grip strength is a surprisingly powerful predicator of longevity, especially in older adults. A 12-year study of 14,000 adults aged 50+ found that those with a weaker grip strength had a 45% higher risk of death. No time to lose! Thanks to Pat’s careful planning for wimps like me, within 4 weeks I had doubled the weights I was lifting and progressed from 2 to 3 sessions per week. But here’s an unintended consequence! In 6 weeks, my kids started commenting on how my pickleball game had picked up,  my yoga felt so much easier and my running stronger. Here’s the joy! Now 12 weeks in, I’m lifting 3 times what I started, and my grip strength has dramatically improved. That’s what a 20 min weights routine at Be Well 3 times a week will do for you. More than all of this, I feel strong, in my arms, on my feet and in my body, I no longer feel a little, what?, fragile, breakable,  something like that. My daily longevity stack is definitely helping as well. I am thrilled we are building a dedicated weights studio at Be Well over the next few months. I’m deeply inspired and encouraged by other Be Well Members of all ages who are on the same journey, including those just starting and those who are smashing it! (I see you Celia P!). I’ve also learned you have to keep doing other things. I started doing weights and stopped everything else. I am a bit like that. I tend to double down but cardio and recovery are just as important which is why we made sure you can create your own daily or weekly circuit and adventure at Be Well. Here’s to be stronger, healthier and happier! Navigate to more articles! PrevPreviousIssue No.115:  A lesson in living well: Remembering Jane Goodall 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.

As many of you will have heard, Dame Jane Goodall DBE, PHD died last week aged 91. I only met her once, many years ago, but she left a lasting impression, as I know she did for everyone who interacted with her. Dr Goodall was the epitome of the quiet achiever, with an unwavering commitment “to create a world where we live in harmony with nature.” Her life reminds us that in a world of ‘influencers’ creating a cacophony of noise, filled with every selfie-fuelled experiences or dopamine-inducing doom scrolling session, that it’s in nature where we can best calm our minds, hearts and souls. Dr Goodall advocated for Planet Earth because it cannot advocate for itself, but only cry out when wounded. As she said, “She was most concerned, and hopeful, for the generations of children to come. Our children, their children and on. I have reflected on this a great deal over the past few days and the inescapable connection to our health, wellbeing and longevity.  Our Planet will regenerate if it burns to the ground or ices over. This has happened over millenia. The real challenge is to keep it inhabitable, for all sentient beings. That requires us seeing that we human animals are utterly dependent on the global ecosystem, on the connections between all things. Mother Earth, or Gaia, can only mother us if we mother her. At Be Well we are on a health, wellbeing and longevity mission. Our mantra is our lifestyle is our medicine.  As we focus on our exercise, sleep, diet and community, how might we each extend this idea to our care and repair of the Planet? As Dr Goodall observed, “ Every individual matters. Every individual has a role to play. Every individual makes a difference.” At the same time, our lifestyles are the Planet’s medicine. Eat more plants and less processed food; favour local producers and seasonal menus. Move by foot, bike or shared transport more often. Reduce waste, repair first, buy less, and support businesses that give back to ecosystems. Teach children to tend a garden, to listen to birds, and to respect every creature — those habits compound into planetary health. Here’s to living longer, happier and healthier in communion with nature. Look forward to seeing you at Be Well again soon. Navigate to more articles! PrevPreviousIssue No.114: Right now, it’s 1 in 8 Australians. But soon, it could be you 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.

When you picture a “carer,” who comes to mind? A nurse in aged care? A daughter looking after her mum with Alzheimer’s? A young man supporting his disabled brother? In reality, carers in Australia are all of these people, and many more. I am in what’a termed ‘the sandwich generation’, people still working full time while also caring for elderly relatives, and grand-parenting babies and toddlers. We’re doing it all! Right now, more than 3 million Australians are carers, representing about 12% of our population. This includes both formal care workers in aged care, disability support, community health, and informal carers: family, friends, and neighbours who provide daily support. Together, their contribution is valued at around $110 billion every year almost the size of Australia’s entire federal health budget. Without them, our health and social system would simply collapse. For instance, most older Australians rely on family first. Around 80% of those needing assistance turn primarily to informal carers rather than formal services. This reliance will only grow as demand for care outstrips supply. Tipping Point for Caring Australia is ageing fast. In less than 20 years, one in five Australians will be over 65, with numbers over 85 set to skyrocket. Dementia cases alone are projected to climb to nearly 1 million by 2050. Put simply: the future of care in Australia will rely more, not less, on all of us. Caring will touch almost every one of us at some point. Building our wellbeing now is the best way to prepare, but too often people who give endlessly to others neglect their own wellbeing, until exhaustion, burnout or illness catches up. Self-care isn’t an indulgence, it’s essential. Research shows that when carers prioritise their own health, through movement, nutrition, rest and social connection, they are more resilient and able to sustain their role for longer. Put Your Own Mask on First The ‘care economy’ is the quiet giant of Australia’s future. Governments will struggle to meet demand, businesses will face pressure to support employee-carers and communities will have to step up. But here’s the hopeful side: if we invest in carers, through better support, recognition and wellbeing practices, we don’t just improve their lives. We strengthen families, workplaces and entire neighbourhoods. The question isn’t whether caring will define the future of Australia, it will. The question is whether we’ll value carers enough to ensure they thrive while they hold the rest of us up. We have many Be Well Members who are working in care or managing caring responsibilities. They possess extraordinary resilience, empathy and adaptability, the very qualities we all need as the world changes. It’s also why our philosophy and approach at Be Well is designed to support not just physical strength, but also emotional, mental and spiritual resilience. We believe that by caring for ourselves, we create the capacity to care for others. So this coming Carers Week we are offering carers in our area a free recovery session at Be Well. If you want to thank or treat someone you know is a carer, send them along to Be Well and we will happily look after them! Look forward to seeing you at Be Well again soon. Navigate to more articles! PrevPreviousThe Stress Hormone with Surprising Superpowers 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’ve never thought much about Cortisol, the so-called “stress hormone”. I should know about it because it has a bad rep for causing belly fat and sleepless nights. Now I know! Thanks so much 😪 When most people hear cortisol, they think stress. Turns out that its is far more to it, including a few hidden benefits few of us know about. Here are four surprising facts about cortisol that might change the way you think about it. 1. Your Morning Wake-Up Call Cortisol naturally surges about 30 minutes after you wake up, a healthy rhythm called the Cortisol Awakening Response (CAR). Think of it as your body’s built-in espresso shot: sharpening focus, mobilising energy, and priming you for the day ahead. A blunted CAR (too low) is linked to burnout, fatigue, and depression. A high CAR (too strong) can signal chronic stress or early immune/metabolic issues. It’s less about how much, and more about when and how it rises and falls that matters. 2. The Chemistry of Connection Cortisol doesn’t only prepare you to “fight or flight” — it also shapes how we connect with others. In balanced doses, it helps you read social cues and tune into people around you. When paired with oxytocin (the “bonding hormone”), cortisol can actually deepen trust and cooperation — whether in parenting, relationships, or teamwork under pressure. But without that balance, chronic cortisol can tip into irritability and disconnection. 3. Stress as a Spark for Creativity In short bursts, cortisol can fire up creativity. A tight deadline or performance challenge often pushes the brain to think faster and make fresh connections. But there’s a limit: if cortisol stays elevated for too long, it shuts down the very brain regions we need for innovation and flexible thinking. Short spikes = creative fuel. Long-term stress = creativity killer. 4.Women and Cortisol Recent studies highlight some fascinating differences in how men and women handle cortisol. For example, women’s cortisol levels tend to be more reactive to social and emotional stress, while men’s spike more in response to physical competition. A woman’s hormones also play a significant role. Estrogen and progesterone influence how cortisol is metabolized, making women more vulnerable to the effects of chronic stress at different points in their menstrual cycle and during perimenopause or menopause. This hormonal interplay means that paying attention to stress management is particularly crucial for women’s long-term health. ✨ Be Well Tip Box: 4 Ways to Balance Cortisol   Morning light: Get outside within an hour of waking. Sunlight helps set a healthy cortisol rhythm for the day. Deep breathing: Even 2 minutes of slow, diaphragmatic breathing can lower cortisol almost instantly. Move your body: Gentle exercise like walking, yoga, or dancing reduces stress hormones and lifts mood. Laughter + connection: Sharing a laugh or hug releases oxytocin, which balances cortisol and builds immunity. Cortisol is a powerful and vital hormone that, when balanced, helps you live your best, most resilient life. By understanding its rhythm and supporting it with simple, mindful habits, you can turn cortisol into a great ally. Keep living healthier, happier, longer! See you again at Be Well soon. Navigate to more articles! PrevPreviousWhat Cards Did You Draw in the Genetic Lottery? 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.

“That person lucked out with their genes!” Sometimes you see someone who’s 60 but looks 45, moving with the energy of someone half their age, and you think to yourself, “That person just got lucky. Good genes. They won the genetic lottery.” If you’ve ever thought that, like I once did, you couldn’t be further from the truth. The famous Danish Twin Study, conducted way back in 1999, established that only about 20% of how long the average person lives is dictated by genes. But a much more recent study, conducted in 2018, was even more astonishing. The scientists analysed the family trees of over 400 million people and found that, “The genetic heritability of human longevity is well below 10%.” Watching hundreds of people transform their health at Be Well has taught me this: the ‘lucky’ people show up consistently. They understand that health & wellbeing isn’t about luck, it’s preparation meeting opportunity. They create their own luck, one session at a time. Living in the Blue ZoneSo, if not genes, then what? There’s this fascinating study from the Blue Zones, those regions where people routinely live to 100. The researchers found it wasn’t due to their genes, it was due to their lifestyle choices. And the wonderful thing is our lifestyle is modifiable. Diet, sleep, exercise, recovery, social connections, no harmful habits, stress reduction, purpose. Those are the variables that determine our healthspan and lifespan, not genetics. We created Be Well to be a place where healthspan and lifespan aren’t left to chance. The Blue Zone of Hawthorn, maybe even Australia 😎. We cultivated an environment, and a community to support Members to maintain daily practices to achieve their  optimal health and wellbeing. Anybody and Every BodyWhen I see someone struggling with their health & wellbeing journey, I am reminded we are the architects of our own vitality. If you believe your best years are behind you, then they probably are. If you believe your body can feel stronger, more energetic, more alive at 60 than it did at 40, then it can. There are forces beyond our control: genetics, accidents, life circumstances. But here’s what David, co-founder and my husband, learned after his heart attack: Your health & wellbeing is like tending a garden, you can’t control the weather but you can control how you prepare the soil, plant the seeds, and show up each day to water and nurture what you’re growing. The reset button is always available. It’s never too late to start your health, fitness and wellbeing journey. Never. Your future self is waiting. See you again at Be Well soon!  Navigate to more articles! PrevPreviousWhy Physio Belongs In Your Wellness Routine 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.