BeWellLongevity

Winter can be tough, even for the most motivated among us. The cold mornings, shorter days, and comfort food cravings can make it feel like your energy (and health goals) are hibernating. And then there’s your friends slumming it in Europe for the northern summer (we see you, Be Wellers! 😉 For those Winter Warriors toughing out the Melbourne cold, I have got great news for you. Every session at Be Well is ensuring your gut, immune system, and muscles are your real winter coat. They keep you strong, balanced, and energised through the darkest months set you up for a vibrant spring and Staying active through winter isn’t just about fighting off the winter kilos or keeping your joints moving. It taps into some surprisingly powerful (and little-known) health benefits. Here’s what science is showing us about the hidden advantages of keeping fit when the days get colder and shorter: Cold-Weather Workouts Supercharge Your Energy SystemsTraining in the cold increases your mitochondrial density, these are the tiny “engines” in your cells that produce energy. More mitochondria means: Better stamina Improved metabolism Higher energy levels all day This is especially important as we get older as mitochondrial decline is linked to fatigue, brain fog, and slower recovery. Cold Is Nature’s Anti-InflammatoryEven moderate exposure to cold can reduce chronic inflammation, especially when combined with movement. That means: Less joint pain Better immune regulation Lower risk of age-related diseases It’s a natural, accessible form of “inflammation therapy”. That’s why we call our hot & cold baths Hydrotherapy Baths. Brain Power Gets a BoostExercising in winter elevates levels of BDNF (Brain-Derived Neurotrophic Factor), a brain protein that helps you grow new neurons and protect memory. Cold weather may enhance this effect even further, sharpening focus and protecting against cognitive decline. Brown Fat Activation = Better MetabolismYour body burns more calories to stay warm during winter workouts. It also activates brown fat, a special kind of fat that: Generates heat Burns energy Improves insulin sensitivity This is particularly beneficial for those managing midlife weight changes. Winter Movement Builds Mental ToughnessPeople who maintain exercise routines through winter report: More self-discipline Lower rates of seasonal depression Stronger long-term health habits Think of winter as training not just for your body, but also for your mind. Hot Tip! Fuel Your Gut About 70% of our immune system lives in our gut. A happy gut is a strong immune system, so important in winter when colds, flu, and viruses are more common. Add prebiotic power: garlic, onions, leeks, oats and asparagus are your winter superstars feeding the good bacteria in your gut. Plus eating fermented foods like a tablespoon of sauerkraut, kefir, miso, or kimchi daily boosts microbiome diversity and immunity. Here’s the twist: movement in winter helps diversify and strengthen your gut bacteria, improving immunity, digestion, metabolism and, wonderfully, our mood: Regular exercise stimulates gut-friendly bacteria like Akkermansia, which helps reduce inflammation and manage weight. Staying active helps regulate your circadian rhythm, which controls your gut’s timing and function, and improves the regularity and quality of our sleep. Don’t hibernate this winter! By nourishing your gut, supporting your immune system, and staying active, you’re not just surviving winter, you’re thriving through it. Embrace the season, connect with fellow Be Well members, and get stronger, healthier, and ready for whatever comes next. Your September self will thank you when spring arrives and you’re already strong, clear, and glowing from the inside out. I look forward to seeing you at Be Well again soon..  Navigate to more articles! PrevPreviousHow Old are You Really? Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I am the first person to say ‘age is just a number’. I really do believe that our health, attitude and spirit are the determinants of our quality of life, not our birth date. However as I delve into new health insights on behalf of our Members each week, the science is becoming more & more fascinating. So here is another contribution to our winter immunity series! Ever wondered why some people seem to bounce back from illness while others take longer to recover, even if they’re the same age? The answer might lie in a fascinating new tool called the ‘immune aging clock’ that’s changing the way we think about health, aging, and immunity. Meet your Immune Aging Clock Think of the immune aging clock as a ‘health calendar’ for your immune system. Instead of just counting your birthdays, this clock looks at special markers in your blood or immune cells to figure out how well your immune system is really working. Your ‘immune age’ could be younger or older than your actual age.  How Does It Work? Imagine looking at a crowd and being able to see what every single person is doing, rather than just guessing what the whole group is up to. That’s what single-cell immunity does for your immune system. Instead of studying millions of immune cells all mixed together, researchers can now zoom in on each individual cell to see how it works, changes, and communicates with others. Scientists check for certain proteins, gene activity, and inflammation levels in your blood, clues that reveal how your immune system is performing. Using artificial intelligence, all this data is crunched into a single score: your immune age. The clocks use single-cell technology to see how each type of immune cell ages, offering even more precise health insights. How is this Useful? Spotting Trouble Early: Your immune age can warn you about health risks, like chronic illness or a weaker response to vaccines, years before symptoms show up. Personalised Health Advice: Knowing your immune age means you can get health treatment plans tailored just for you. Track Your Progress: Want to see if that new exercise routine or diet is really helping? The immune aging clock can show how lifestyle changes or treatments are affecting your immune system over time. I am excited for breakthroughs like the immune aging clock! It’s like a crystal ball for our immune health. It helps you understand how your immune system is aging, predict future health risks, and make smarter choices to stay healthy and strong as you grow older. Here’s to living healthier, happier, longer one cell at a time! Navigate to more articles! PrevPreviousBoost Your Immunity with Meditation 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.

OK, full disclosure Be Weller’s, I am not a consistent daily meditator. However, when I do meditate for any consistent period I can see and feel the impact on my body, mind and soul immediately.  It’s one of the things I love so much about the practice of meditation. We’ve long known that meditation supports mental well-being. But exciting new research shows it may also strengthen your immune system, and not just a little. We’re talking about changes at the genetic level, increased resilience to viruses, and even faster recovery from illness. So as we continue our winter immunity series, here’s a breakdown of what the latest science is telling us, and why now is a great time to (re)commit to your practice. Meditation Activates Immune Genes In a groundbreaking study, participants in an 8-day intensive meditation retreat showed increased activation of over 200 immune-related genes. These genes, particularly those involved in interferon signaling (which helps fight viruses and cancer), switched on in a way that suggested the immune system was being fine-tuned, not just ramped up. Remarkably, this effect was specific to meditation itself, not diet or sleep changes. Protective Effects Against Viral Illnesses One of the most eye-opening discoveries: the same immune genes boosted by meditation were under-active in patients with severe COVID-19. Meditation appeared to activate 97% of interferon-response genes, compared to only 31% in those with severe infections. It’s not a cure, but the data suggests meditation could help build a more responsive and balanced immune defence. Even more fascinating: Researchers identified a protective protein called SERPINA5, which blocks the entry of viruses like SARS-CoV-2 into cells. Levels of this protein were higher in regular meditators, and the more frequently they practiced, the better their outcomes when exposed to illness. Less Inflammation, Slower Aging Beyond fighting viruses, meditation also reduces inflammation, a known contributor to many chronic diseases. Studies show that mindfulness can lower levels of C-reactive protein (CRP) and reduce the activity of inflammatory pathways like NF-kB. Even biological aging seems to be affected. Regular meditation has been linked to improved immune cell function and slower shortening of telomeres, protective caps on our DNA that erode over time. Real-Life Results Clinical studies suggest that people who meditate recover more quickly from everyday illnesses like colds and flu. There’s also emerging evidence that meditation can help restore immune function in people undergoing major medical treatments like chemotherapy. What This Means for You While many of the most dramatic immune benefits have been seen in advanced meditators or during intensive retreats, there’s strong reason to believe that consistent, accessible daily practice can still offer meaningful effects over time. Think of it as a “dose-response”, the more you do, the more you benefit. Ready to Begin? You don’t need to attend a mountain retreat to tap into these benefits. At Be Well we partner with the Art of Living meditation courses every month and then weekly classes to help you get started or go deeper. Think of meditation as training your body and mind to support your well-being from the inside out. Meditation is more than just stress relief, it’s a proven way to support your immune system, reduce inflammation, and build resilience. So next time you sit down to breathe and be still, know this: you’re not just calming your mind, you’re helping your body heal and protect itself. Here’s to living calmer, longer, healthier and happier!  Navigate to more articles! PrevPreviousIt’s Not One Thing 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 casual snap of me on the left was taken when Be Well opened. We were straight out of Covid. After two years of Melbourne lockdown, menopause, full-time caring for my 82-year-old father-in-law, on/off exercise and plenty of homemade bread and gourmet dinners, I was 8 or 9kgs heavier than my pre-Covid self. I knew there were hundreds of thousands of other women and men feeling just like me who, having eaten (and drunk) their way through Covid, had also lost two years of fitness and were tired and exhausted from the extra stresses of work and family during that period. So what did I do? My social feeds, then and now, are overflowing with ‘do this one thing’, ‘eat this one thing’, ‘this is the only exercise is all you need’, ‘bio-hack your life’, yada yada yada. The quick-fix narrative drives me crazy, it’s both dishonest and disrespectful. Be Well has just turned 3 years old. Our approach from the beginning has been about individual assessments and comprehensive personalised programs. Named Well On Track, our flagship program is developed between each Member and our expert Physiotherapy team. Members set up a 12-week program focused on their highest needs and goals, and building on three pillars: strength, fitness and recovery. When they’ve completed their program they meet with  their Physio to assess their progress, review their stats and data, gain personal feedback, and update their program for the next 12 weeks. Each 12-week -program involves many things, never just one thing. Beyond strength, fitness and recovery, is Lifestyle Medicine; our lifestyles are our medicine! This is a vital part of Well On Track, and included in your assessment and 12-week program. In my case, I looked closely at my diet and nutrition. I intermittently fast – not for everyone, I know – by having a high-protein snack in the middle of the day and a main meal at night. I don’t drink at all for several months a year, nor during the week. My cognition has improved dramatically, annoyingly!  I love a glass of Pinot but there goes the booze, the impact as you get older is so much greater, it’s just not worth it anymore. Hot Tip 🔥 If I had one dietary hot tip it would be hydration. I am a forgetful water drinker, especially in winter. I add low sodium, zero-carb electrolytes to my water so I am extra hydrated quickly. An experiment I’ve done: instead of reaching for a snack mid/late afternoon I drink a bottle of my water and wow, the energy and difference in my focus and output for those next few hours is remarkable. I also love our family pickleball sessions, chasing, jumping and playing with busy grandchildren and travelling around Australia and overseas for work. I want to always be able to lift my grandkids onto my shoulders, throw my 10kg bag in the overhead locker of the plane and walk upright in heels without bending over. If I ever stopped working on my strength and balance I won’t be able to do kinds of these things. We lose our fitness really quickly. I can feel it, physically, cognitively and mentally, within 3 or 4 days if I haven’t moved enough, have eaten the wrong food or drunk the drink. Don’t get me wrong. I don’t live a pristine life. Sometimes I just say: ‘What the hell, life’s way too short not to have fondue in Geneva, a fresh croissant in Paris, or some birthday cake!’ Success Stories We have so many incredible stories of life transformations over the past few years. People like one of our OG’s, Anna, who was pre-diabetic with high cholesterol, mobility and a bunch of other health issues when she joined Be Well. Today she has lost 30kgs, all her bio-markers are well in the green zone with no sign of diabetes anywhere. Anna’s GP said to her recently, whatever you are doing, just keep doing it. Anna replied: It’s all Be Well. Anna does many things at Be Well each week. And it shows. In her general health, vitality and happiness, through her easy laugh, and generosity and kindness to others. Our Promise We want people to enjoy exercise, recovery and access to the support and full range of allied health and lifestyle medicine services at Be Well. We want this because it takes time, commitment, persistence and many things to work out how to get, and stay, healthy, fit and well in a way that makes sense for each of us as individuals. We honour this commitment by promising our Members they will feel safe, cared for and love Be Well as their ‘third space’ and community between home and work and family responsibilities. So Happy Be Well Birthday to all our Members, no matter when you joined us. I look forward to continuing on the journey of health, well-being and longevity with you. Here’s to doing many things to live younger, longer, better and healthier together! Look forward to seeing you at Be Well again soon. Navigate to more articles! PrevPreviousIs It Safe to Exercise or Sauna with a Cold? 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.

After bragging that I haven’t been sick for many years, I got hit by a bad cold this past week. I am blaming the small loves-of-my-life who are childcare super spreaders for this turn of events!   Even if this isn’t you, the Melbourne cold has hit hard, and catching a cold this winter won’t be uncommon. One question we’re asked often at Be Well is: Is It Safe to Exercise with a Cold? Here’s the general rule: if your symptoms are “above the neck”,  like a runny nose, sneezing, or mild sore throat, light to moderate exercise is usually safe and may even help you feel better. But if you’re experiencing fever, fatigue, body aches, or chest congestion, it’s best to rest. For over-50s, regular moderate-intensity exercise has been shown to boost immune activity and more than halve the risk of respiratory infections. Staying active also helps reduce inflammation, improve circulation, and enhance sleep, all crucial for a well-functioning immune system. Supplements and Nutrition While no supplement can prevent a cold entirely, some may reduce symptom severity and duration: Zinc: Taking zinc acetate lozenges (up to 75 mg/day) within 24 hours of symptom onset may shorten a cold by around two days, according to a Cochrane Library review. Vitamin C, D & Probiotics: The research is mixed. Instead of high-dose capsules, opt for nutrient-rich foods: oranges, kiwi fruit, salmon, eggs, yoghurt, and fermented foods like kimchi. Can Infrared Saunas Help? Infrared saunas are popular at Be Well and for good reason. Some studies suggest they may help reduce cold symptoms by relieving congestion and promoting relaxation. If you’re considering a sauna while sick, keep these tips in mind: Avoid if you have a fever: Saunas can raise core body temperature and worsen symptoms. Stay hydrated: You lose fluids while sweating, so drink plenty of water before and after. Adjust the temperature: Use a comfortable setting, even lower temps can help. Try the colour therapy: Red light can aid sleep and recovery. Watch for dizziness: Leave the sauna if you feel lightheaded or weak. When in doubt, rest. As for me, after a day in bed on the laptop and in off–camera teams and then a day recovering from my clear denial that I was sick at all I got moving 😅 Sunlight, a light run, sauna, Hydroxy Airpod and yes, back to my cold showers. I felt better within hours. It felt like I was down for weeks but it was actually only 4 days. I 100% put that down to my using those recoveries at Be Well! At Be Well, we’re here to support your health journey through every season. Stay warm, stay active, and remember, the absolute best thing you can do is listen to your body. Here’s to winning the winter! Look forward to seeing you at Be Well again soon. Navigate to more articles! PrevPreviousSleep Glorious Sleep 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.

Did you know we spend around 26 years of our lives asleep? And yet, most of us still wake up feeling ….. tired. You’re not alone, nearly 40% of people worry about their sleep, and it’s becoming clear why.  Poor sleep is now estimated to cost Australia a staggering $66.3 billion per year, with sleep disorders accounting for over 3% of the national disease burden. Poor sleep accelerates ageing and cognitive decline and can impact our lifespan by up to 6 – 8 years. Sleep is now understood to be one of the most important pillars of good health. Here’s some crucial ways to improve what is nowadays often called sleep hygiene. Build these pillars into your daily routine, and a good night’s sleep awaits you! The Light We Didn’t See ComingWe’ve all heard about blue light from phones, but recent studies suggest that the overhead lighting in our homes might be a bigger culprit when it comes to disrupting our natural sleep rhythms. The brightness of artificial light, measured in lux, matters more than we thought. Simply put: the dimmer your lights, the better before bed. Swapping harsh lights for soft, warm-toned lamps in the evening could do more for your sleep than a screen filter ever will. Screens in Bed? It DependsHere’s the latest research. Using screens before bed doesn’t automatically wreck your sleep. The real issue starts once you’re in bed. Whether it’s mindless doom scrolling, intense gaming, or checking work emails, screen time in bed shortens sleep duration and disrupts quality, especially if it drags you past your usual bedtime. Sleep Anxiety: A Modern EpidemicEver worried so much about getting good sleep that you end up sleeping worse? You’re not imagining it. A growing number of people now suffer from orthosomnia – the anxiety of trying to get perfect sleep. This is often triggered by sleep trackers. Ironically, this obsession can create the very problem we’re trying to solve. So What Can You Do Tonight? Ditch perfection. Use sleep trackers as friendly guides, not judges. Sleep hygiene. Unplug 30 minutes before bed, and keep devices out of the bedroom. Try mindful sleep tools. Deep breathing, yoga nidra, or gratitude journaling can help you wind down. Borrow from the latest in ‘sleep tourism’. Hotels now offer blackout rooms, scent therapy, and circadian lighting. You can do the same at home,think lavender oil, blackout curtains, and a soothing playlist. My Hot Tip? 🔥 Tart cherry juice twice a day. Tart cherries (especially the Montmorency variety) are a natural source of melatonin. They also contain tryptophan and anthocyanins, compounds that help increase melatonin production and reduce inflammation. A 2018 study of adults with insomnia showed significant improvement in sleep time. People using tart cherry slept up to 84 more minutes per night. Give it a try! Sleep is Your SuperpowerSleep isn’t just downtime, it’s a powerful tool for healing, focus, emotional balance, and peak performance.  Here’s to sleeping well, and living younger, longer and better as a result! See you at Be Well again soon. Navigate to more articles! PrevPreviousIts Time to Glow Up 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 first thing that happens to me at this time of year is that my skin gets really dry. Now I am already at a disadvantage as I genetically have very little elasticity in my skin which means my skin wrinkles more and faster than most people. (Explains why I never got back into that bikini after giving birth to 4 children no matter how much exercise I did!) Fortunately for me, my Dad was one of the team who developed sunscreen and large vats of white cream were regularly brought home and tested on us five kids for many years. Sure, I did my share of slathering my very fair Scottish, Irish, Northern European skin with baby oil and lying in the Queensland sun like a chicken on a rotisserie for most of my teenage years. But before and after that, I was pretty religious about sunscreen. My dermatologist is quite complimentary about how my skin has worn through the years. Given my genetics. which I can’t change, and no desire to go under the knife, the rest comes down to lifestyle. Beauty is More Than Skin Deep The conversation around beauty is evolving dramatically. It’s no longer about chasing youthfulness by erasing wrinkles, but about optimising our overall physical, mental, and emotional well-being as we age. True longevity lies in preventing decline, nurturing vitality, and embracing a healthy, natural radiance. This is why the beauty industry is undergoing such a significant transformation – moving beyond superficial fixes to leverage scientific advancements that target the fundamental biological processes of aging. The Science Behind the Glow Research from Yale University highlights the profound impact of our mindset on aging, suggesting that a positive outlook can extend life by over seven years. Even more compelling is their finding that individuals with positive self-perceptions of aging are often perceived as more physically attractive over time. This underscores the powerful connection between confidence, posture, vitality, and emotional well-being – all contributing to that natural “glow” we all recognize. The science behind this “glow” goes deeper than surface treatments. The Human Genome Project revealed that genetics alone cannot fully explain the diverse ways we age. The emerging field of epigenetics provides crucial insights, demonstrating how lifestyle, environment, and even the ingredients in our skincare can influence gene expression, essentially switching genes “on” or “off.” Pioneering research, such as that from Estée Lauder, indicates the potential to “reverse” cellular age in skin cells, making older cells behave more like younger ones. This isn’t science fiction – it’s happening now. Furthermore, the future of skincare is increasingly hyper-personalised. Not every ingredient works for everyone, which is why advanced diagnostics are being developed to recommend products based on an individual’s unique biology and even their circadian rhythm. Imagine skincare formulations optimized specifically for you and applied at the perfect time for maximum effectiveness. Why This Matters for You Prevention is Paramount: Incorporating functional foods, highly absorbable supplements, and consistent daily sun protection aren’t just beauty routines – they’re essential investments for anyone committed to aging well. Healthy Skin, Healthy Life: Vibrant skin significantly impacts our mental well-being and social confidence, contributing to overall resilience and quality of life. Innovation is Accelerating: From sophisticated lab-on-a-chip technologies that can predict your skin’s biological age to AI-driven ingredient recommendations, the future of beauty and wellness is becoming smarter, more personalized, and demonstrably more effective. The latest scientific understanding makes it clear: health, beauty, and longevity are inextricably linked. By prioritising the care of your skin, nourishing your body from within, and embracing a holistic approach to wellness, you’re investing in more than just appearance – you’re investing in a longer, healthier, and more vibrant life. The future of beauty is about living well, inside and out. It’s truly never too late to embrace this journey. Here’s to many healthy and radiant years of living longer, better, and happier! Looking forward to seeing you at Be Well soon. Navigate to more articles! PrevPreviousThe Fitness Journey I Never Expected 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.

Our fourth Melbourne grandchild was born this week; welcome, June! We’ve gone from wondering if we would ever have grandchildren to suddenly having four under 2 years of age. It’s amazing how different the role of grandmother feels compared to being a mother. All the overpowering, all-consuming love without any of the stress! It’s so worth waiting for 😅 I was walking down my street carrying, skipping and jumping with 22 month old Sophia, pictured above, when a woman sternly warned me to be careful not to hurt my back. I laughed, not at her, but at the idea that obviously at a certain perceived age you’re expected to be able to do some things and not other things, particularly physical activities. Older Parents,Older Grandparents The age of first-time parents is steadily increasing, currently ranging from 27 to 32 years. Over the past 15 years, the age of first-time grandparents has shifted from mid-50s to between 60-79 years. I understood what the woman in the street meant. I see many grandparents in their early 60’s with their small grandchildren who look like there’s no way they could possibly pick them up, let alone skip down the street. Keeping Up With the Grandkids To truly embrace the joy of being a grandparent you need to be fit. It’s exhausting, fun and non-stop movement!! The heart-filled pure joy of being a parent and grandparent is enough evidence for me to stay well, fit and sharp but the very real health and longevity benefits are now well researched and evidenced. Here’s some new research to inspire you just in case you need it! 😄 Longevity: 37% lower mortality risk for caregiving grandparents over 20 years Better cognitive function: Higher cognitive scores with 100+ hours of grandchild care over two years, resulting in lower Alzheimer’s risk Greater emotional wellbeing: Both grandparents and grandchildren from emotional closeness. ️ Increased “feel-good” hormones:Spending time with grandchildren boosts dopamine and oxytocin levels, making both you and them happier! So to all the Mothers and Grandmothers, Happy Mother’s Day! Here’s to living younger, longer, better with our much loved and precious children and grandchildren 😍 Navigate to more articles! PrevPreviousDon’t go breaking your heart 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.

Nope, this is not a Valentine’s Day post but it is Heart Health Month and I truly, deeply care about yours in more ways than one! I was 19 years old when I watched my father suffer and then die from a heart attack a week before his 52nd birthday. His own doctor also suffered a heart attack trying to bring him back to life before the ambulance arrived. One man was taken to the hospital, the other to the morgue. It was a incredibly traumatic experience for my mother and I who were the witnesses to these events. Life’s Mysterious Echos That scene, experience and feeling came flooding back in full technicolor 35 years later when my husband and Co-founder of Be Well, David, collapsed from a heart attack on our front door step one Sunday morning, also in his mid 50’s, in 2017. As I sat, helplessly, holding his head, waiting for the ambulance to arrive I was gripped by the same fear and shock I felt all those years ago. As the saying goes, life may not repeat but it sure does rhyme. All these years later, heart disease is still Australia’s leading cause of death – claiming over 17,000 lives each year (ABS, 2023). Among adults aged 45–74, 1 in 6 is at high risk of a heart event in the next five years – often without realising. Women are not small men Heart disease looks and behaves differently in men and women. Men are more likely to experience the “classic” signs of a heart attack – chest pain, tightness and shortness of breath. Women, especially after menopause, are more likely to have “silent” symptoms: nausea, fatigue, back or jaw pain, or even anxiety-like symptoms. This means heart issues are often misdiagnosed or picked up late in women. In fact, women are almost three times more likely to die within a year of a heart attack compared to men (Heart Foundation, 2022). This is not just physical either. Emotion, stress, grief and social disconnection all trigger changes in heart rhythm and blood pressure. Studies show women tend to experience stronger emotional-heart links, such as “broken heart syndrome” (takotsubo cardiomyopathy), which mimics a heart attack but is caused by acute stress. Healthy ways to a healthy heart At Be Well, we’re here to help your emotional and physical heart thrive – no matter your age or gender. We all know by now that aerobic/cardio exercise, strength and interval training 2 – 3 times per week are key to heart health but what about everything else? Here’s some great new data on six additional ways not to break your own heart! Yoga and Tai Chi Lowers stress hormones, improves heart rate variability (HRV), and supports flexibility and balance. Quality Sleep (7–9 hours/night) Poor sleep increases heart disease risk by 45%. Good sleep helps regulate blood pressure and inflammation. Saunas Research shows regular sauna use mimics cardio benefits, lowers blood pressure, and improves vascular function. Cold Water Exposure Helps regulate vascular tone and autonomic nervous system (especially beneficial post-exercise). Breathwork & Meditation Slows heart rate, increases heart rate variability (HRV), and reduces stress load on the heart. Even 5 minutes a day counts. Gratitude journaling just 5 minutes a day also lowers resting heart rate and boosts emotional resilience. Social Connection & Laughter Yes, laughter! Oxytocin release supports cardiovascular health. Isolation increases heart attack risk by up to 29%. ——————————————————————————– The end of the story for David was very different to my Dad’s, thank goodness. One magic stent and he was back with more life and energy than ever. He is the first to say his heart attack was entirely predictable though – his lifestyle, diet and stress were seriously out of balance at that time. In fact, getting him back on track is what led us to create Be Well! No matter what I read on health, longevity, health and age tech and more, the key message is still the same. Your lifestyle is 80% of the health and wellbeing story and therefore completely in your control. As we like to say, and do!, lifestyle is your best medicine. We’ve got this Be Wellers! Here’s to strong hearts and living longer, better, healthier and happier together. Navigate to more articles! PrevPreviousGrowth is contagious 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.

Firstly, yes this is a bumper newsletter! I was away working in WA last week and over the weekend. Speaking of WA, I left feeling deeply inspired by someone I heard at the Reimagining Education conference in Fremantle, where I was fortunate to be a keynote speaker. It’s one of those rare events which goes beyond information sharing – it’s focus is provocation and being genuinely challenged to see things differently. One such provocation came from the brilliant Professor Erica McWilliam from Queensland University of Technology in Brisbane. She posed a powerful critique of the current pressure we put on children and young people to “find their passion” and “fulfil their purpose”, as if these are singular, urgent quests. She argued that this pressure is just as exhausting as the high-stakes testing regimes we’re supposedly moving away from. Instead, she offered a beautifully simple counterpoint: it’s better to be good at one thing – and then surround yourself with others who are good at other things. This struck me not just from an education lens, but also through the prism of health and wellbeing. To become good at something isn’t an isolated act. It requires instruction, guidance, and exposure to expertise. And it takes time. Deliberate practice, as psychologist Anders Ericsson showed in his work on skill acquisition, is fundamental to mastery – and that practice is more effective with expert feedback and a supportive environment. In health and wellness, we see this constantly. At Be Well, people grow not just by showing up, but by learning from others. Watching someone modify a move, tackle a new challenge, or push through a plateau can be as motivating as our own progress. In fact, research into social learning theory confirms this – observing others can change our beliefs about what’s possible for ourselves. At Be Well, I often find myself commenting to a member about how much they’ve improved, not because I’m their instructor, but because their achievements are  contagious. Their effort sparks something in me. It’s a reminder that wellness is not a solo pursuit but rather a shared practice. The truth is, the most profound growth happens at the edge of our comfort zones. This aligns with the concept of optimal challenge in psychology, where tasks are hard enough to stretch us but not so hard that we give up. So perhaps we can let go of the myth that we must be extraordinary at everything. Maybe it’s enough to keep showing up, keep learning, and surround yourself with people who make us better – at health, at work, at play and at life. See you all again at Be Well soon! Navigate to more articles! PrevPreviousCan you do the Shoe Challenge? 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.