BeWellLongevity

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.

Throughout the launch of our partnership with Thrive, our focus has been on a single, powerful motivation: providing you with the tools to shift from being reactive to proactive about your long-term health. The complimentary Thrive Health Check and dashboard is the foundation for this shift. It is designed to give you a clear, data-driven blueprint of your health, so you can have more informed, strategic conversations with your practitioners. For those who haven’t had a moment to begin, this exclusive opportunity remains available to you. It is the first step in creating a truly personalised plan for your longevity. > Create Your Complimentary Health Dashboard < We are here to support you on your journey, ask about it at the Be Well desk, or respond to this email. As part of our community, remember to use code ‘BeWell10’ for exclusive pricing on any next steps. Navigate to more articles! PrevPreviousYou have your scores… now what? 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 Thrive Health Dashboard provides a powerful snapshot of your health. It answers the crucial question, “Where am I now?” The next logical question is, “What is the most effective path forward?” or “What do I do next?” This is where data transforms into direction. While your dashboard is the blueprint, a Personalised Action Plan, reviewed by a Thrive GP, is the detailed strategy. It moves you from insight to intelligent action, outlining the specific steps you can take to improve your scores (and optimise your health). This is the level of guidance that allows you to have more informed, strategic conversations with your practitioners. For those ready to create that strategy, you can explore the Discovery Plus option or the ongoing support of a Thrive Subscription. You can learn more about these pathways on the launch page. Remember to use code BeWell10 for your exclusive pricing. > Explore Your Next Steps < Navigate to more articles! PrevPreviousAdd More Life to Your… Years 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.

My favourite day of the week is Sunday. It’s a day reserved for our granddaughter, Sophia who is 2 years old and it’s full-on! We chase her around the garden, attempt toddler-level yoga on the rug, and she lives on my hip. With the wonderful news that we have another grandchild on the way, it’s become more evident than ever why I prioritise my health. I want to be the grandparent who has the energy and strength to keep up, for both of them, and for any that may follow. I’ve realised that this kind of long-term health and vitality doesn’t happen by chance. It’s the result of intentional effort and proven strategies. It takes a plan. This personal mission is the very reason we offer the 12-Week Body & Lifestyle Program that will always start with the Well-On-Track at Be Well. For us, it’s so much more than an ‘exercise’ plan. It’s a transformative journey, and it’s grounded in science. Why 12 Weeks? The Science of Meaningful Change Our 12-week timeframe is a scientifically validated period for making changes that truly last. Research shows this duration is ideal for locking in new habits until they become automatic, while also allowing for significant physiological adaptations like improved muscle strength and heart health. Furthermore, studies prove that 12 weeks of focused effort can actively reduce the risks of chronic diseases like hypertension, diabetes, and obesity. 12 Weeks to a Stronger, More Capable Body Our goal is to build functional strength for a vibrant life. Guided by expert physiotherapists and using state-of-the-art equipment, we create a personalised plan to improve your fitness and help prevent chronic disease. For those managing conditions like arthritis, we focus specifically on increasing mobility and reducing pain, helping you reclaim your functional independence and enhance your quality of life. 12 Weeks to a Happier, Calmer Mind Physical health and mental wellbeing are inseparable, making a holistic approach essential for delivering profound benefits to the mind. The mood-boosting effects of exercise are amplified when combined with strategies for better sleep and mindfulness. This approach also provides a significant cognitive boost, as aerobic exercise increases brain-derived neurotrophic factor (BDNF)—a protein that supports memory and learning. By integrating physical activity with relaxation techniques, individuals become better equipped to manage stress more effectively. 12 Weeks to Living a Longer, Better Life This program is an investment in your future self, designed to add more life to your years and more years to your life. It builds sustainable habits that provide powerful long-term benefits, from extending your health span to reducing your overall mortality risk. You’ll actively protect your brain by reducing oxidative stress and promoting neuronal growth, which lowers the risk of dementia and enhances daily mental clarity. This is about creating a future with greater health, focus, and vitality. The Be Well path is an investment in the person you want to be, for all the reasons that matter to you. Whether you’re managing a chronic condition, boosting your cognitive health, or simply striving to be the grandparent who can keep up, our personalised approach ensures you receive the support and expertise you need. In 12 short weeks, you can begin a lifelong journey to living healthier, happier, and better. If you’d like to start the 12-week body and lifestyle program enquire here. If you’re in the program already, congratulations, don’t forget to renew your Well-On-Track every 12-weeks. Navigate to more articles! PrevPreviousPermission to be Imperfect 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.

One of the biggest hurdles to starting something new isn’t always time, but the feeling that we need to have everything perfect before we begin. The confidential Thrive Health Check was designed with this understanding at its core. You don’t need to complete the Health Check in one go and you don’t need to have everything on hand to get started. The assessment is intelligent; you can get your initial health scores even if some data is missing. There are options to update your information at any time, to ensure that the calculations are current and accurate. This is about progress, not perfection. The goal is to start building your blueprint with the information you have now. It’s a partner for your health journey, to track your progress, not a one-time test. Here’s what to expect on the Thrive platform > Take the First, Easiest Step < As part of our community, remember to use code ‘BeWell10’ for exclusive pricing on any next steps.  Navigate to more articles! PrevPreviousDo you want to live healthy, happy 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.

You are already investing in your health but do you have a clear plan about how to boost your health-span? It’s a question many of us have. We navigate a healthcare system that is brilliant at treating illness but isn’t designed to give us proactive feedback on our personal health-span strategy. This desire for clarity is what drove Dr. Gillian Singleton, after 25 years as a GP, to create Thrive. It’s a platform designed to provide a data-driven blueprint of your health, so you can understand your body better and have more informed, strategic conversations with your practitioners. If you haven’t yet had a chance to create your complimentary Health Dashboard, this exclusive opportunity is still available to you. > Create Your Complimentary Health Blueprint < Loom – How Thrive works As part of our community, remember to use code ‘BeWell10’ for exclusive pricing on any next steps. Navigate to more articles! PrevPreviousWhy I’m finally taking creatine at 50+ (and you might want to too) 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.

Well my Be Well friends, I have finally started weight training seriously for the first time in my life. I don’t love it, yet!, however I know it’s essential to my goal of living a longer, healthier, independent life – so I am all in! What is helping me though is something simple, safe and proven to help me stay strong and energised. Yes, you’ve been reading and hearing about it everywhere. Meet Creatine. Once the go-to of hardcore gym junkies and bodybuilders, creatine is now emerging as a game-changer for everyday adults over 40 and 50 especially when it comes to preventing age-related muscle loss, boosting energy and supporting cognitive and hormonal health. Please Note: this is not an advert nor a ‘prescription’ for you. I am just telling you what I am doing and why and what research and information I have found. I will share my results along the way! 🤔 🔻 Muscle Loss: what really happens after 40?From around age 30, we begin to lose 3–8% of muscle mass per decade. But by our 40s, this process speeds up and after 50, it accelerates further, especially without strength training or adequate nutrition. After 40: You might not notice it yet, but your lean muscle is already declining, metabolism is slowing, and recovery takes longer. After 50: Sarcopenia (age-related muscle loss) becomes more visible — strength, balance and even posture can change. This isn’t just about looking fit, muscle mass is key to metabolism, immunity, mobility, and independence as we age. 💪 What Creatine can doResearch backed benefits of creatine for people over 40 include: Increased muscle strength and lean mass when combined with exercise Enhanced energy production and recovery during and after workouts Support for bone health, thanks to improved muscular support Improved brain energy, memory and attention, especially under fatigue or stress A 2021 meta-analysis in Nutrients found that older adults supplementing with creatine while resistance training had significantly greater strength and muscle gains compared to those who trained without it. 👩 Creatine for women: menopause, muscle & mental clarityWomen face unique challenges during perimenopause, menopause and post-menopause.from fluctuating hormones to sleep disruption, mood changes, and muscle loss. Recent research is showing creatine can offer powerful support: A 2022 review in Nutrients found that creatine supplementation in women improved strength, physical function, and possibly mood and cognition during and after menopause. It may help offset estrogen-related muscle and bone decline, particularly during the menopausal transition. Some evidence also shows creatine may buffer mental fatigue, which can increase during hormonal changes. ✅ What I take & howType: Creatine Monohydrate (micronised for easy mixing) Dose: 3–5 grams daily When: Any time, but post workout is preferred; consistency matters more than timing Form: Powder in water, juice, or your protein smoothie ⏳ When will I see results?Increased energy & recovery: 2–4 weeks Muscle tone & strength gains: 6–12 weeks, especially if strength training Cognitive clarity & mood support: Gradual improvements, particularly during times of stress or fatigue ⚠️ What should I worry about?Creatine is one of the most researched and safest supplements available but if you have kidney disease or take certain medications, talk to your GP first. I am about to find out if creatine could be the quiet hero of my fitness routine. I will keep you posted on my progress! Here’s to living longer, better, stronger See you again at Be Well soon. Navigate to more articles! PrevPreviousIt’s Here: Your Exclusive Be Well x Thrive Invitation Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

The day is here. Today, we officially launch our partnership with Thrive, connecting the Be Well philosophy of building long-term health with a data-driven blueprint for preventative care. Here is a walk-through of what to expect on the platform. As a part of our Be Well community, your first step is our gift to you. Start Here: Your Complimentary Health Blueprint Get complimentary access to the comprehensive Thrive Health Check and your personal Health Dashboard. In just 15-20 minutes, you can discover your Medical Age, Vitality Score, and gain powerful health insights.. > Click Here to Claim Your Free Assessment Now < For Those Ready to Extend the Journey Once you have your scores from the dashboard, you may be asking, “What’s my next step?” Thrive offers several options to extend your journey and turn these powerful insights into a holistic plan. You can choose to take an immediate next step with the Discovery Plus option,  this provides you with a personalised Action Plan reviewed by a Thrive GP, a clinical summary for you to share with your own GP and access to the Thrive AI Health Navigator. You can also opt to have a consultation with a Thrive lifestyle medicine GP to discuss your Plan, any specific health concerns, set goals and access recommended screening as well as add on nutrigenomics screening to gain an even more personalised Plan.. For those seeking a fully guided experience, you can commit to a year of proactive health by becoming a Thrive Member. The Essentials and Optimise subscriptions offer an ongoing partnership, including regular GP consultations, nutrigenomics screening, a health concierge service with regular digital check-ins and an action plan that evolves with you over time. This enables you to set goals, to track your health indicators over time and to celebrate your wins! (As part of our community, remember to use code ‘BeWell10’ for exclusive pricing on any of these next steps.) To learn more about the available options, simply click the link above to visit the launch page and scroll to the bottom. The journey always begins with the first step. Get your complimentary blueprint today and then choose the path that’s right for you. If you have any questions, ask our front desk team or respond to this email. Navigate to more articles! PrevPreviousGuide the next conversation with your GP 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.

In just three days, you will have access to your personal Thrive Health Dashboard. It’s important to understand what this tool is designed for. It’s not here to diagnose; it’s here to guide you to optimise your health. As Dr. Singleton explains, prevention is incredibly complex. Thrive was designed to make it simpler and more accessible. Its purpose is to empower you with credible, personalised information, making you a more effective partner in your own healthcare. Imagine walking into your next GP appointment with a clear summary of your health risks. You can help guide the conversation, allowing your doctor to see a comprehensive picture that’s often difficult to achieve in a standard consultation. Loom – What to expect on the thrive platform Thrive helps your practitioner by providing them with a detailed, data-driven overview, allowing for a more focused and proactive conversation. This is about putting the power of preventative health back in your hands. Your invitation arrives this Friday. Navigate to more articles! PrevPreviousYou wouldn’t drive a car without a dashboard 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.