BeWellLongevity

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.

I grew up surrounded by allied health professionals: physios, occupational therapists, pharmacists, paramedics.and a handful of doctors and specialists. In our house, there was always someone to call late on a Sunday night for a quick consult. When my sister joined the first multi-disciplinary allied health team at a major private hospital, the idea of physios and OTs working side by side with doctors was seen as radical. She often spoke about the resistance they faced when they suggested something as simple as keeping patients mobile to aid recovery. Today, we know that early mobilisation after surgery can cut recovery time by weeks, and it’s now standard for patients to see a physio within 24 hours of many operations. But physiotherapy is about much more than post-surgery rehab or sports injuries. At Be Well, we see physio as a cornerstone of lifelong wellbeing: supporting not only recovery, but prevention, strength, mobility, chronic condition management, and even mental health. Here are our Top 5 Reasons to Think Physio First: 1. Living Well, Everyday Why wait until something breaks before you fix it? Physiotherapists are trained to spot imbalances, poor posture or movement patterns that lead to future pain or injury. Regular check-ins and tailored exercise programs help keep joints healthy, muscles strong and mobility intact. Prevention means fewer setbacks and more freedom to do the things you love. 2. Strength + Mobility Physio isn’t just for athletes, it’s for anyone who wants to move better and age well. Physiotherapy plays a crucial role in building bone density, and managing conditions like osteopenia by using tailored weight-bearing exercises to strenghten bones, improve balance. 3. Smarter Pain Management Living with arthritis, back pain or another chronic condition can feel overwhelming. Physiotherapists design strategies that not only reduce pain but also improve function in daily life. In fact, patients who engage in physiotherapy for chronic pain are 45% less likely to rely on opioids, offering a safer long term path than medication alone. 4. The Mental Health Boost You Didn’t Expect Movement is medicine for the mind.  Exercise guided by Physios releases endorphins, serotonin and dopamine, the body’s natural mood lifters. Add in mindful breathing, relaxation techniques and the confidence that comes with progress, and physio becomes a quiet but powerful ally against stress, anxiety and low mood. Better sleep, higher energy and improved self-esteem often follow. 5. The Physio Effect Physios aren’t just working one-on-one. You’ll find them in workplaces, sports clubs, hospitals, medical and health centres, spreading prevention focused health knowledge that shifts healthcare from “fixing” to “building resilience.”  Patients report a 60% improvement in function after completing a course of physiotherapy.  Only 7% need hospital readmission for the same condition within 12 months. Whether you’re training for a marathon, managing arthritis, or simply want to move with ease as you age, physiotherapy offers a pathway to a healthier, stronger, more balanced you. At Be Well, our in-house Physiotherapy Team led by the exceptional Pat Lynch, brings this holistic approach to life every day. So next time you think of physio, don’t just think “recovery”—think prevention, strength, and lifelong wellbeing. Look forward to seeing you again at Be Well soon. Navigate to more articles! PrevPreviousWhy I Stopped Today To Thank My Body 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 felt an overwhelming wave of gratitude for my body, heart and mind. Its resilience as a ‘whole’ system is phenomenal, given what I, and life, have thrown at it! This prompted me to reflect on the invisible pressures that impact us in unknown ways, all day, everyday. It’s unbelievable how much our minds, hearts and bodies put up with, with us barely noticing it. The Hidden Toxic Load We Carry In the pre-industrial era, the few chemicals used were derived from natural sources, such as soap from animal fat, herbal tinctures, and basic metallurgy. Then the post-1920s Chemical Boom arrived, resulting in over 350,000 synthetic chemicals registered today for commercial use globally, touching nearly every aspect of daily life. Over an 80 year lifespan, women experience about 4.9 million exposures to chemicals, while for men about 2.5 million exposures.  Its never been more neccessary to make concious consumer choices, to reduce the toxic load of chemicals on our bodies. Our 35,000 Daily Decisions The average knowledge worker gets 117 emails a day and 153 Teams messages each weekday (yes, you read that right). Employees are interrupted every 2 minutes by a ping, notification or meeting. And yet, despite all this noise we still manage to have around 6,200 thought worms and make 35,000 decisions each day, even if many of them small and automatic, such as what to eat, wear, or say.  Amazingly, we have about 10 to 20 creative or novel ideas each day, which sums to around 300,000 ideas over a lifetime. Where did they all go?! Our Fragile Resilent Hearts The average person falls in love 2 to 5 times in a lifetime—some deeply, some fleetingly. Most of us endure at least five real heartbreaks: the end of a friendship, the death of a loved one, betrayal, estrangement, or the quiet grief of losing a dream or sense of self. We recalibrate, heal, and mend—again and again. Studies suggest we experience 20 to 50 emotional micro-shifts a day—joy, sadness, surprise, tenderness. That’s 7,000 to 18,000 shifts a year. Over a lifetime? Nearly half a million. As we age, our emotional landscape deepens. We gain compassion, wisdom, and acceptance. The intensity softens, replaced by richer, more complex feelings: bittersweetness, nostalgia, awe. Reflecting on this blew my sense of gratitude wide open. We are emotional ecosystems, fragile, resilient, and beautifully alive. The Core Business of Being Well Looking after our body, mind and heart is the core business of our lives. Our first responsibility. The sick person only has one wish, as the saying goes, whereas a healthy person has a thousand wishes. So I was thrilled that, already, over 50 Newsletter Subscribers and Be Well Members have engaged with Thrive, led by Dr Gillian Singleton from In2Health. This a free and unique opportunity to discover your personalised health and wellbeing scores, and gain bespoke insights on what steps will most improve your health, now and into the future. Take a few minutes now, and get your free Health Check & Dashboard, as a first step towards a healthier you. It’s the simplest, smartest first step towards a healthier, more empowered you. Be Well, Live Well As you spring forward into the months ahead, take a moment to thank your miraculous body, mind and heart for all the visible and invisible work they do, every single day. At Be Well, every offering – from physio assessments to resistance training, rehab, Pilates, yoga, stretch, saunas, Airpod, compression and more – is carefully curated to support your body, recovery and vitality. We’re here to help you move better, feel stronger, and live with more ease. I look forward to seeing you at Be Well 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.

We all know the feeling: you start off strong with your fitness, healthy eating, or meditation practice, and then life gets busy. Work deadlines, family, and even Melbourne’s chilly mornings can get in the way. So how do we stay motivated not just for a few weeks, but for the long run? It turns out there’s a science (and even a little comedy!) behind motivation 😁 Harvard’s Progress Principle “The Progress Principle”, authored by Harvard researchers Teresa Amabile and Steven Kramer, studied 12,000 daily work diaries to uncover what really keeps people motivated. The answer wasn’t money, praise or perks. It was progress. On days when people felt they had made progress, especially on something meaningful, they felt more motivated, happier, more engaged. Turns out that progress isn’t just a nice-to-have, it is a psychological necessity. This applies to our lives overall and, most importantly, to our health and fitness journey. You don’t have to run marathons, bench press your body weight, or enter competitions to feel motivated. What counts are small wins: showing up to a class, noticing improvement in the weights you lift or bending to touch your toes, getting a really good night’s sleep, choosing a healthier meal. One simple way to capture this is to create a progress ritual. At the end of each day, pause and write down three small ways you moved forward in your fitness, health and wellbeing. Maybe it was stretching before bed, taking the stairs, or saying no to that second glass of wine. No big fanfare, just recognition. Seinfeld’s ‘Don’t Break the Chain’ Now let’s add some comedy wisdom. When Jerry Seinfeld was starting out, he made a rule: write new material every day. Each day he did, he put a big red “X” on his calendar. Soon, he had a chain of X’s – his only job was to not break the chain. This works beautifully for your health &wellness journey. Every day you follow through on your intentions –  move, get to class, take a cold shower or other recovery, live a health-conscious day –  mark your ‘wellness wall calendar’ with a satisfying X. Stick the calendar up on your fridge, bathroom door, next to your mirror.  A big X for a great day, a smaller x for others. One day becomes two, two becomes ten, and soon you’ve built consistency. It’s not about perfection, it’s about showing up. Over time, not breaking the chain becomes part of your identity: I am someone who takes care of my health and wellbeing. You will see how true this is by the length of your chain. Well-On-Track: 12 weeks at Be Well Our Well-On-Track program runs in 12-week cycles: plan your health & wellbeing journey with one our Physiotherapists follow the plan for 12 weeks/90 days review your progress and update the plan with your Physio rinse & repeat.   Building a chain of Xs is an excellent, science-backed, way of helping you stay-on-track. As parents and teachers know, stickers work wonderfully with kids, so recruit your inner-child to help you stay the course 😁 When your days get better, your weeks get better. When your weeks get better, your months get better. And when your months get better, your healthspan extends by decades, and your lifespan extends by years. So tonight, write down your three wins for today. Make one of them creating your wellness wall calendar and mark your first X.  Tomorrow, finish the day by marking your second X. Then don’t break the chain. Here’s to your next small win, and the one after that, and the one after that! See you again at Be Well soon. Navigate to more articles! PrevPreviousLifespan, Brainspan, Healthspan (in that order) 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.

We can’t stop the clock, but we can influence how it ticks. Ageing is the biological process of decline: DNA damage, slower repair systems and inflammation. Longevity is the outcome we shape: not just years lived, but years lived well. At every age our choices are powerful levers for extending our brainspan and healthspan to live well, vibrant and disease-free! When Does Ageing Actually Begin? Surprisingly, it starts earlier than most of us think. By our 30s, measurable changes in metabolism, bone density and muscle mass are already underway. In our 40s, the hallmarks of ageing – cellular damage, inflammation, reduced repair begin to accelerate. A large UK Biobank study shows that from age 45 onwards, risks of chronic disease (heart disease, diabetes, dementia) climb significantly faster, marking a “midlife inflection point.” In fact, one of the earliest signs of ageing is a decline in VO₂max (cardiorespiratory fitness), which starts dropping by about 10% per decade after 30 unless you actively train it. So, while ageing begins biologically in early adulthood, the tipping point for action is 40 – 50, the moment to invest in fitness, strength, nutrition, and recovery. The Hallmarks of Ageing (old and new) Scientists first described nine biological hallmarks of ageing in 2013 (like genomic instability, mitochondrial dysfunction, and stem cell exhaustion). In 2023, researchers updated the framework to 12 hallmarks, adding: Disabled macroautophagy (impaired cellular “house-cleaning”), Chronic inflammation (inflammaging), Microbiome dysbiosis (imbalances in gut bacteria). Together, these discoveries tell us ageing isn’t just ‘time passing’, it’s a cascade of cellular malfunctions we can actually target and impact. And the new kid on the block, Brainspan Brain fitness has transcended niche wellness: it’s now a global conversation. The WHO reports that neurological conditions are the leading cause of disability worldwide, while almost 10 million new dementia cases are diagnosed each year. The pandemic and “brain fog” experiences further spotlighted cognitive health. Governments, investors, and innovators are developing tools, from AI-driven early detection to digital cognitive training  to make brain resilience a cornerstone of longevity. Be Well’s Longevity Blueprint 1. Don’t just ‘exercise’, be intentional Improving cardiorespiratory fitness (CRF) can cut disease risk by up to 40%. VO₂max (your body’s ability to use oxygen) is now considered one of the strongest predictors of lifespan. Brisk walking, cycling and interval training are potent tools. 2. Build strength to beat frailty Strength training reduces all-cause death risk by 10–17%. Two short sessions weekly – covering push, pull, squat, hinge, carry – protect bone, muscle and independence. 3. Support autophagy and fight inflammation Regular movement, overnight fasting windows (12 hours), and diets rich in plants, protein, and healthy fats encourage cellular ‘spring cleaning’ and reduce inflammaging. 4. Feed your microbiome Fiber-rich veggies, fermented foods, and diversity in diet help keep your gut bacteria balanced, linked directly to immunity and brain health. 5. Sleep and recover 7–8 hours per night is the sweet spot. Chronic under  or oversleeping both raise mortality risk. Prioritise bedtime routines, light exposure, and stress management. 6. Double down on cognitive fitness Working, being socially connected, sharing regular fitness classes with buddies, volunteering and strong friendships act like medicine. Social isolation increases risk of early death by 30%. One more thing…. Maybe the most important Proper expert assessment, an easy to follow personalised plan, regular check-ins, tracking you achieving your goals with real time data. We’ve got it all, in one place, under one roof at Be Well. No more shopping and crazy running around in your time-poor days. Can’t wait to see you at Be Well again soon! Navigate to more articles! PrevPreviousFrom reactive to proactive 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.