BeWellLongevity

In my 20s, 30s and even 40s, health was often about the ‘How’ – how to run faster, how to look a certain way, how to grab some personal space or how to fit a workout into a chaotic schedule of motherhood, family and work.  But as I stepped into my 50s and 60s, the conversation shifted. Suddenly, it was not just about the how; it was about the ‘Why’. I see it every day at Be Well. The members who thrive have anchored their health to a purpose that goes deeper than a New Year’s resolution or a quick fix. Why your ‘Why’ matters for your health and longevity The window for radical life extension is still wide open in our 40s and 50s! According to Stanford Medicine (2026), we lose about 10% of muscle strength each decade after 50. Their latest research into gerozymes – enzymes that regulate muscle aging- suggests that while science is catching up, the best ‘medicine’ remains consistent, purposeful movement to protect your metabolic independence. Meta-analysis of 2 million people published by UNSW Sydney in 2025, demonstrated that managing five key health markers (blood pressure, cholesterol, BMI, smoking status, and blood sugar) by age 50 adds an average of 14.5 years of life for women and 11.8 years for men.  Precision, not pressure We are moving away from one-size-fits-all fitness. Now, it’s about intelligence over intensity. Why now? Because we finally have the tools to personalize health without the burnout. No more stressful biohacking, chasing complex metrics, high-tech tracking and self ‘surveillance’. The new field of Neurowellness shifts the goal from peak performance to listening to our bodies and nervous system regulation, rather than hitting data points alone. Purpose is a biological shield A landmark 2025 study from UC Davis found that individuals with a strong sense of purpose have a 28% lower risk of developing cognitive impairment and dementia. Purpose acts as a buffer, helping the brain stay resilient even against genetic risks. A study led by Dr. Aliza Wingo followed 13,000 adults over 15 years. They found that those with a high sense of purpose (their ‘Why’) had a 28% lower risk of developing cognitive impairment. Crucially, the research showed that purpose actually builds cognitive reserve, allowing the brain to remain resilient even in the presence of genetic markers for Alzheimer’s. Community is the new super nutrient UNSW Sydney also released another breakthrough study last year showing that strong social bonds slow aging at a cellular level. Loneliness isn’t just a feeling; in 2026, it’s recognised as a primary driver of biological aging and is as hard on the heart as smoking.  Choosing a place like Be Well in Hawthorn isn’t just about the equipment; it’s about having a restorative sanctuary, about being known and supported by a team, your neighbours and friends. Places like Be Well are no longer just gyms; they are hubs for nervous system safety. Being part of a genuine community provides the social super nutrient that a solo home workout simply cannot replicate. How to Find Your ‘Why’ If ‘getting fit’ feels too vague, try these strategies to narrow your focus 1. The ‘5 Whys’ technique Ask yourself a health goal, then ask ‘Why?’ five times to get to the root.  Goal: I want to improve my mobility.  * Why? To reduce back pain.  * Why? To stay active on weekends.  * Why? To go hiking with my kids.  * Why? To be the fun grandparent who isn’t stuck on the sidelines.  * The Real Why>: Legacy and connection. 2. Prioritise the micro Science shows that small, consistent movements, what researchers call ‘habit friction reduction’, are more effective than occasional hour long grinds. Find a ‘Why’ that makes a 10 minute walk at lunchtime feel like a treat, not a chore. In 2026, I have turned all my Friday meetings into phone calls so I can walk and talk. It all adds up! 3. Come to a Tomorrow Party, held regularly at Be Well, where you can explore your Why and Purpose in a supportive community (next one coming up on Thursday 19 February!) Your Next Step Whether it’s staying sharp for your career, being present for your family or simply feeling at home in your body again, there has never been a better time to start or just keep going.  Your ‘Why’ is the engine; we are your fuel.  See you again at Be Well soon! Navigate to more articles! PrevPreviousIssue #150  Beyond Willpower: How to stay motivated for life 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 AO finals weekend heralds the last days of the summer holidays here in Melbourne. Last week I wrote about not sweating (pun intended!) physical losses will enjoying the holidays⸺your muscle memory is still going strong! The same goes with why you committed yourself to being healthy, strong and well in the first place. Despite the millions of self help books and podcasts on willpower and motivation, I have personally found that I only need to ask myself one simple question: Am I worth the care and attention I give to my health and wellbeing each day? My answer is a resounding “Yes!” Not only is my health and wellness an enduring gift to myself, it is the most significant gift I can give my children and grandchildren. The ideas below are ways to ensure we don’t fall off the inevitable cliff of motivation and stay on track. But finding your Why is the most motivational thing we can do. The 6-Week Cliff Did you know that 73% of people abandon their fitness goals before the 6-week mark? Behavioural data shows the ‘motivation cliff’ usually hits around day 42, when initial excitement fades and routines start to feel like chores. How to avoid falling off the cliff?  Its not about willpower. Rather, it’s about aligning your mind with your body. Reducing the friction between out intention and behaviours. About reaching the state of effortless action. When moving, working out, eating properly, sleeping well, nourishing our relationships⸺all the elements of Health&Wellbeing⸺flow easily and naturally. Exercise relieves stress Recent 2026 Gallup data reveals a powerful difference gender difference: women who move daily are 20% less likely to report high stress.   Hot Tip: On your busiest days, don’t see a Pilates workout, a yoga class, a 30 minute walk, as ‘time you can’t afford’. Moving is your most effective tool for achieving mental clarity and emotional resilience. Engaged minds are growing minds A 2024 report in the German Journal of Sports Medicine found that motor-cognitive challenges are superior for brain engagement compared to repetitive tasks.   Hot Tip: Do a yoga or Pilates class. Stand on one leg while washing the dishes. Add skips to your walk. Identity is Power As James Clear documents in Atomic Habits, the deepest change is identity-based.  When you adopt an identity, habits that support that identity  follow naturally.   Hot Tip: Own your ‘health identity’ itle! Tell friends, “I’m an  athlete”. ‘I am a health-fanatic.’  “I’m a Be Weller”. Tracking for accountablity A 2025 University of Bath study found that combining step tracking with a daily mindfulness program led to an average increase of 373 minutes of activity per week. Connect external data to internal rewards.  Hot Tip: Celebrate micro-victories. When you’ve completed a class, a walk, completed 5 ‘sit-on-ground; stand-ups’, declare victory before moving on. Feel the endorphin-hit. Are you ready to beat the 6-Week Cliff? What is one small identity shift you’ll make this week?  Here’s to staying younger, healthier and happier! Navigate to more articles! PrevPreviousGood news: Your hard work hasn’t evaporated 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.

Whenever I come back home from a holiday I tend to procrastinate about returning to my old routines. I guess I just want to hold onto that feeling of freedom and relaxation as long as possible. I’m sure I’m  not alone in this! As you start back on your daily and weekly routines,  you might find yourself asking questions like:How much of my hard-won gains leading up to the holidays have a lost?Wonderful to hang out with family & friends, eating and drinking, chilling with a book, watching the tennis, but how far have I gone backwards? The short answer? A lot less than your guilty conscience might be telling you. I’ve done a bit of digging into the science of “detraining,” and the news is surprisingly good. While you might feel a bit sluggish during that first session back, that sensation is mostly just the ‘rust’ of inactivity. Raw strength and muscle mass are resilient, sticking around for anywhere from two to four weeks without any stimulation. Your cardio endurance (or “engine”) will likely have dipped —our blood volume drops quicker than our strength—but it bounces back remarkably fast once you start moving again. So, if you feeling a bit flat and rusty, your body just needs to wake up. Your hard work hasn’t evaporated. In fact, that break might have been exactly what your body needed to fully recover and recharge. So whether you’ve been at the beach, visiting family or were just taking a break from your daily self-care routine, here are four proven ‘Wake Up’ strategies that I personally use to get back on track. 1. Send Yourself an Identity Signal In habit research, missing one day is just a blip. Missing a few in a row? That is the start of a new habit of not exercising.Your goal right now isn’t a personal best; it’s to remind your mind who you are: “I am a Be Weller. I am a person who takes good care of my miraculous body.“  The Fix. Simply lower the bar. Aim for a 10-minute stretch, a brisk walk rather than a stroll, perhaps just 5 squats. Moving your body re-installs that ‘athlete’ identity while being gentle enough to wake up your system without causing injury. 2. Aim for Effortless Action The biggest barrier to returning isn’t your muscles; it is the mental weight of facing a grueling 50-minute session. The very idea creates resistance and friction. The mind starts doing what it does best—trying to negotiate: ‘Not today,’ ‘Too soon,’ ‘I’m not ready.’  The Fix: Adopt the 5-minute rule. Commit to just 5 minutes of movement. This forces you to put on your gear and get out the door, perhaps just for a walk, or better yet, to show up at your Be Well class. Give yourself full, guilt-free permission to stop after 5 minutes. You did what you committed to! Most likely, once you break through that initial resistance, effortless action kicks in and you’ll naturally keep going, this time for 10 minutes, and so on until it is time to stop gracefully. This soft start reinforces your self-care identity and restores its habits, while you blow off the holiday rust. 3. Hydrate to Reactivate Coming back from holiday usually involves a mountain of laundry, organising the year and a full inbox creating decision fatigue.  The Fix: For your first three days back, eliminate all choices. Lay your gym clothes out the night before. Pre-book your Be Well classes. Don’t decide to train; just follow the plan you set when you were thinking clearly.   4. Reconnect Recent data on accountability shows that returning to a social environment is 3x times more effective than training alone after a break.  The Fix: Book your first week of sessions before you even get home. Text your Be Well buddies and encourage them to join you. That shared social commitment overrides post-holiday lethargy every time. It is much harder to hit the snooze button when you know a friend is waiting! Finally, aim for Presence, not Performance In your first week back, your metric for success is showing up. Don’t worry about your weights, your pace or your heart rate. Re-establish the rhythm first; the results will follow. See you all at Be Well again soon for a fabulous 2026! Navigate to more articles! PrevPreviousIssue No.148: The 1-hour breakfast trick that burns visceral fat 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.

January is my detox month each year. No alcohol, no carbs. I know! People say I’m crazy but I have been caught too many times by the December / January holiday over-indulgence and I just hate starting the year feeling like a blob – so detox it is! Bigger picture though, my annual detox is part of my research and learning about the modern science of nutrition and how very specifically what, how and when we eat can help or hinder our bodies strength, repair and regeneration. Over summer I have been reading and listening to Eat to Beat Disease: Optimising Your Health by Dr. William Li, one of the most influential voices in modern nutrition and a world renowned physician and scientist. Dr Li’s groundbreaking work focuses on how we can use food as medicine to support our body’s five key defense systems. Dr. Li argues that health isn’t just the absence of disease; it’s an active state supported by five biological systems. When we eat the right foods, we literally fire up these Five Defense Systems: Angiogenesis: Keeps blood vessels in balance, preventing tumours from being ‘fed’. Regeneration: Triggers stem cells to repair and renew tissues. The Microbiome: Supports the trillions of ‘good’ bacteria that manage immunity and mood. DNA Protection: Repairs damage caused by environmental toxins and aging. Immunity: Strengthens the cells that identify and destroy threats. Timing is Everything One of the key takeaways from Dr. Li’s work for me was that our metabolism is governed by circadian rhythms, internal clocks that dictate when we store energy and when we burn it. He is a proponent of giving your body a rest through Intermittent Fasting (IF) or time-restricted eating: ​The Over-Night Fast: Dr. Li suggests that the most natural time to fast is while we sleep. By extending the window between your last meal of the day and your first meal the next morning (e.g., a 14:10 or 16:8 split), you allow your insulin levels to drop. Burning ‘Harmful’ Fat: During fasting periods, the body switches from burning glucose to burning stored fat, specifically harmful visceral fat. This process also triggers autophagy, a cellular ‘spring cleaning’ where the body clears out damaged components. ​Circadian Rhythms: Dr. Li advises eating in alignment with your biological clock. Eating late at night can disrupt metabolism and negatively impact the gut microbiome. Dr Li’s advice for a daily routine is as follows: Breakfast: extend the burn Dr. Li views breakfast literally: ‘breaking your fast’. While you sleep, your insulin levels drop, shifting your body from fuel storage to fuel-burning mode. The Strategy: Don’t rush to eat the second you wake up. Delaying breakfast by just one hour can significantly extend your body’s natural fat-burning window, allowing you to burn more stored visceral fat before your first meal triggers insulin again.  Lunch: the metabolic peak Your metabolism is generally most efficient in the middle of the day. The Strategy: Dr. Li highlights research showing that eating a bioactive food (like a tomato rich in lycopene) roughly one hour before lunch can prime your metabolism. Making lunch a substantial, nutrient-dense meal helps maintain steady energy levels and prevents the mid-afternoon slump.  Dinner: The eat ‘early and light’ rule Eating late at night is one of the biggest disruptors of metabolic health. When we eat close to bedtime, the body is forced to focus on digestion rather than the deep cellular repair and fat-burning that should happen during sleep. The Strategy: Aim to finish dinner by 7:00 PM (or at least 3 hours before bed). This ensures your insulin levels have time to subside, allowing for better sleep quality and a seamless transition back into fat-burning mode overnight. So what am I doing in 2026? Firstly, I am doubling down on what Dr. Li’s, appropriately for this month in Melbourne , calls the grand slam foods: Green Tea: Boosts metabolism and DNA repair (you’ll notice a lot of green tea at Be Well!) Extra Virgin Olive Oil: High in polyphenols for heart health. Broccoli: Contains sulforaphane, a powerful anti-cancer compound. Blueberries: Rich in antioxidants that fuel stem cells. Fatty Fish: Provides Omega-3s to reduce inflammation. Secondly, I am finding it really hard to get the right amount of protein into my diet for my age and weight so I have added protein powder to my longevity supplement stack each day. ​Thirdly, I am inspired by Dr. Li’s research published in 2021 that regeneration is possible at any age, our stem cells (the regeneration system) can be reactivated even in your 70s or 80s through specific ‘bioactive’ foods like dark chocolate or squid ink, meaning it is never too late to reverse damage and do repair work. Here’s to eating for health, happiness and longevity! Navigate to more articles! PrevPreviousIssue No.147: Staying in the Liminal Zone 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 hope everyone has had a restful, rejuvenating break over the last few weeks with family and friends. We received a very special gift on Christmas Eve – Maximilian – a joyful addition to our growing tribe of grandchildren! I love January is the liminal zone we move through, as we transition from the old year to the new. It’s the perfect time for reflection, contemplation, looking forward. I was reading a piece in the New York Times on reflective questions and decided to adapt some of them for us!  So here are seven Be Well questions to ponder this week 1. When did I feel the most joyful and carefree in my body?  Reflect on moments last year when movement felt like a reward you earned. Maybe you: climbed stairs easily, lifted groceries or children effortlessly, slept better, were lighter and more agile, played your favourite sport with more skill! The Be Well Goal: Celebrate those achievements. And when these moments arise this year, take a moment to Declare Victory, before moving on. 2. What does Living Younger look like for me this year?  Longevity isn’t just about adding years to your life (lifespan), but life to your years (healthspan). Living younger is having more energy and vitality. Its carrying groceries without wincing, keeping pace on the hiking trail, staying mentally sharp, being fit-for-life. Feeling – and being – the best version of yourself, now. The Be Well Goal: Ask: What do I want my body to do this year? Not someday – this year. Then set up the resistence & cardio & flexibility workout schedule that will change your body. Get expert advice by booking a session with Nat or Pat in the Be Well app.   3. What gave me energy, and what drained it?  Audit your lifestyle. Did your morning routine at Be Well set you up for success, or did staying up late scrolling on your phone leave you depleted? The Be Well Goal: Adjust your Work-out vs Wind-down balance to ensure you are gaining net energy every week. 4. What is one Ancient Wisdom habit I want to master?  Modern tech is great, but ancient knowledge systems such as Ayervedic, Bhuddhism, and Doaism have so much to teach us. Habits like Yoga Nidra, breathwork, or consistent meditation are the foundations of a calm nervous system. The Be Well Goal: Choose one quiet practice you will follow this year to create mind and body balance and ensure you are gaining more energy every week. 6. Who in this community can I connect with or support?  Social Fitness is a primary theme for 2026. Belonging is a health requirement, not an optional extra. The Be Well Goal: Commit to one Social Fitness act, whether it’s an 8 minute chat over tea in the Well or attending a Be Well workshop to strengthen your sense of community. 7. What fear or habit am I ready to leave in 2025?  At this time of year, many of us create high-level ‘to-do-lists’. Its just as important to create ‘not-to-do’ lists. To both add and subtract. The Be Well Goal: Your 2026 roadmap is about who you are becoming, not who you used to be. Write down a list of fears you release, or habits you have left behind, to set start the year with a clean slate. Hot Tip   Writing your answers down using pen and paper (remember those?) increases the likelihood of following through by over 40%! Here’s to a living younger, longer, happier & healthier and a wonderful 2026!  Navigate to more articles! PrevPreviousIssue No.147: Staying in the Liminal Zone 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.

Stress is a reality of modern life. But here’s the good news: managing stress well through evidence-based tools is also a reality. The key lies not in eliminating the causes of stress, which is impossible, but in learning how to regulate the nervous system so the body and mind can return to balance quickly and effectively.   Among the most powerful- and often overlooked – tools for this is your breath.   Elite athletes, health professionals, peak performers, and wellbeing specialists have long highlighted how breathing patterns influence how we think, feel, sleep, move, and recover. James Nestor, author of the bestselling book Breath, calls it “the missing pillar of health,” showing how optimal breathing can reduce anxiety, improve cardiovascular function, sharpen focus, and enhance resilience. Better breathing leads to a better life- yet most of us move through the day barely aware of how we breathe. It’s like sitting on a treasure chest but never opening it!   This is where the Art of Living comes in. For over 40 years, the organisation has explored one central idea: how to harness the incredible power of the breath to bring health to the body and peace to the mind. Its flagship technique- Sudarshan Kriya™️ (SKY Breath Meditation)- uses specific breathing cycles to release stress at its root. Backed by more than 100 independent studies, SKY delivers measurable improvements in wellbeing, including a 60% drop in cortisol in 3 months, a 25% boost in social connection, a 34% reduction in depression, a 23% reduction in anxiety in 6 weeks, and a 31% reduction in insomnia.   If improving mental wellbeing, building resilience or feeling more vibrant is part of your 2026 intentions, here’s good news: SKY breath meditation is now offered at Be Well through the Art of Living Happiness Program, led by trainers with over 40 years of collective teaching experience. And what’s even better- after learning the program, you’re welcome to join free weekly 1.5-hour follow-up classes to keep your journey strong. Below are some early 2026 programs: •⁠  ⁠30 Jan- 1 Feb: https://www.artofliving.org/au-en/i_2066 •⁠  ⁠27 Feb- 1 March: https://www.artofliving.org/au-en/i_2067   “Health is having a disease-free body; a quiver-free breath; a stress-free mind; an inhibition-free intellect; an obsession-free memory; an ego that includes all, and a soul free from sorrow.” Gurudev Sri Sri Ravi Shankar, founder of The Art of Living Happy New Year! Navigate to more articles! PrevPreviousIssue No.145: Looking back and looking forward; PS: We”ve made you a video! 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.

Stress is a reality of modern life. But here’s the good news: managing stress well through evidence-based tools is also a reality. The key lies not in eliminating the causes of stress, which is impossible, but in learning how to regulate the nervous system so the body and mind can return to balance quickly and effectively.   Among the most powerful- and often overlooked – tools for this is your breath.   Elite athletes, health professionals, peak performers, and wellbeing specialists have long highlighted how breathing patterns influence how we think, feel, sleep, move, and recover. James Nestor, author of the bestselling book Breath, calls it “the missing pillar of health,” showing how optimal breathing can reduce anxiety, improve cardiovascular function, sharpen focus, and enhance resilience. Better breathing leads to a better life- yet most of us move through the day barely aware of how we breathe. It’s like sitting on a treasure chest but never opening it!   This is where the Art of Living comes in. For over 40 years, the organisation has explored one central idea: how to harness the incredible power of the breath to bring health to the body and peace to the mind. Its flagship technique- Sudarshan Kriya™️ (SKY Breath Meditation)- uses specific breathing cycles to release stress at its root. Backed by more than 100 independent studies, SKY delivers measurable improvements in wellbeing, including a 60% drop in cortisol in 3 months, a 25% boost in social connection, a 34% reduction in depression, a 23% reduction in anxiety in 6 weeks, and a 31% reduction in insomnia.   If improving mental wellbeing, building resilience or feeling more vibrant is part of your 2026 intentions, here’s good news: SKY breath meditation is now offered at Be Well through the Art of Living Happiness Program, led by trainers with over 40 years of collective teaching experience. And what’s even better- after learning the program, you’re welcome to join free weekly 1.5-hour follow-up classes to keep your journey strong. Below are some early 2026 programs: •⁠  ⁠30 Jan- 1 Feb: https://www.artofliving.org/au-en/i_2066 •⁠  ⁠27 Feb- 1 March: https://www.artofliving.org/au-en/i_2067   “Health is having a disease-free body; a quiver-free breath; a stress-free mind; an inhibition-free intellect; an obsession-free memory; an ego that includes all, and a soul free from sorrow.” Gurudev Sri Sri Ravi Shankar, founder of The Art of Living Happy New Year! Navigate to more articles! PrevPreviousIssue No.145: Looking back and looking forward; PS: We”ve made you a video! 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.

Collectively, we’ve walked to Sydney and back eight times, spent 112 days in the sauna, and reversed years of muscle decline together. But numbers only tell half the story. The real magic of 2025 was in the early morning high-fives, the breakthrough moments in the Pilates or Yoga classes, and the collective energy you brought through our doors 21,612 times. To at least try capture that “feeling” of Be Well, so we’ve put together a special 2025 Wrapped Video just for you. More than just a gym, a movement. This year, we didn’t just train for today; we trained for life. From the launch of the Bone Strong program to welcoming Natalie to our physio team, every hour of the 386 allied health hours served was about one thing: helping you live younger, longer. We are already buzzing for 2026, but as we turn the page, we want to celebrate your wins. Watch the video and drop a comment on YouTube to share: What was your biggest Be Well take away this year?  What is one Health & Wellbeing goal you will have achieved by this time next year?  We’ll be jumping into the comments to cheer you! Congratulations on an extraordinary year. You showed up, you grew stronger, and you helped build this incredible community. Here’s to doing it all over again (and then some) in 2026! See you are Be Well soon Navigate to more articles! PrevPreviousIssue No.144: We made you a video 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.

Candles have been lit at Be Well every day for the past week since the horrific attack in Bondi on the Jewish community in Australia. We send our heartfelt condolences, love and support to all victims and their families, and to our many staff and Members of the Jewish community who are also part of the Be Well community. Should any Members’ relatives from Sydney be in Melbourne and in need of some self-care, please contact our team to arrange free Recovery sessions for them. Our friends at Art of Living are offering a 7-Day online meditation for community, healing and peace. This daily event runs from 8pm-8.20pm, starting tomorrow, Monday 22 December through to Sunday, 28 December. Everyone is welcome to sign up for one or more of these sessions here. We stand together in solidarity and spread peace and light against hate. Navigate to more articles! PrevPreviousIssue No.143:  21,612 visits. One extraordinary year. 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.

How We Grew Healthier, Stronger, Happier & Younger, Together! 2025 has been a year of extraordinary transformation at Be Well. Together, we created measurable improvements in strength, mood, mobility, recovery and connection. Here is the story of what YOU achieved this year.  We show up!Members visited Be Well 21,612 times in 2025, an average of 1,801 visits every month.  If every visit were a step, you collectively walked from Melbourne to Sydney and back eight times.  And most importantly:9 in 10 members say they feel noticeably better after their first three months at Be Well. “I’ve tried lots of gyms over the years, but this feels completely different – calm, welcoming and guided. No loud music, no intimidation. Just real support.” – Be Well Member And our busiest time of day?  1:00 pm — Be Well’s Golden Hour.  Movement momentum  Compared to 2024, members participated in far more types of exercise, including strength, mobility, balance, functional training, bone density, Pilates progressions and breathwork.  Class attendance rose 50% From 2 to 3 visits per week, the equivalent of 52 extra classes per person per year.  And the impact? Pain with functional tasks dropped significantly Balance improved across the community Movement confidence skyrocketed Members moved more often and more diversely.  “Having a proper assessment and a 12-week roadmap has been a game changer. I don’t feel lost anymore, I know exactly what I’m working towards.”– Be Well Member  Mental wellbeing 2025 saw a remarkable increase in members: prioritising their mental wellbeing investing in self-care showing emotional resilience reporting improved mood and clarity reducing daily stress levels  Community mood uplift:An estimated 10–15% reduction in daily stress load across members. “As someone over 40, I love that everything here is designed with us in mind. I feel stronger, more mobile and honestly younger than I have in years.” – Be Well Member  Recovery power Members logged 2,681 hours in Recovery in 2025.Let’s put that into perspective…  That’s the equivalent of 112 days of the year spent restoring your bodies.Or 30% of an entire waking year devoted to recovery. Of those hours: 1,376 hours were spent in the Infrared Sauna Compression Massage Therapy was second-most booked.  “It feels like having a health retreat in the middle of my week. I can train, recover, see allied health and reset my mind all in one place.” – Be Well Member  Prevention  Physiotherapy and Clinical Psychology remained our highest-booked services, with members investing 386 hours of allied health. Members used our allied health services to: heal injuries build movement confidence improve posture manage stress and anxiety reduce pain build long-term resilience Remedial Massage represented 64% of all massage bookings, showing the link between strength + recovery + pain-free movement. “The clinical and rehab classes and attention to detail make me feel really safe. The instructors actually watch my form and adjust things for my body.”– Be Well Member  Strength transformation  Members using HUR reversed 5–10 years of age-related muscle decline. Biggest improvements: Hip Extension: +27% Core Strength: +26% Shoulder External Rotation: +25.8% Leg Press: +20% These are the muscles that determine independence, posture, balance and longevity. Grip strength improved equivalent to stopping 2–3 years of natural age-related decline. “At 55, I’m stronger than I was at 35. I didn’t think that was possible.”– Be Well Member We also expanded our strength ecosystem with: Olympic bars Additional discs Upgraded Be Strong classes Launched the Be Well Bone Strong program. A Rebounder  Community connectionBe Well offered 3 events every month, a 50% increase from last year. That’s a new chance to connect every 10 days. Events included: Women’s Circles Yoga Nidra Soundbath Art of Living Be Well In Conversations  “I came for the classes, but I stayed because I feel like I actually belong here.”– Be Well Member  And with 50 newsletters / year you gained a new health and longevity insight almost every week of the year.  The real story the data tells us Across 2025, you: Moved more Recovered more Connected more Reduced pain Improved balance Grew stronger Lifted your mood Prioritised your health Rebuilt confidence Created community. Congratulations on your extraordinary year at Be Well  You showed up for yourself!  Plus you helped us create a place where people feel supported, inspired and connected and where health and wellbeing is a joyful, sustainable way of life. Happy holidays from the whole team at Be Well. Here’s to living longer, younger, healthier & happier in 2026! With love Jan, David, Pat, Natalie, Dante, Dr Kate, Eavie, Eileen, Stephanie, Maddison, Divyani, Amanda, Megan, Shubhra, Geri, Ming, Holly. Navigate to more articles! PrevPreviousForward this to someone who loves 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.

If you’d like to drop a gentle hint to someone about what you actually want this holiday season, feel free to forward them this note: Dear loved one, I know Holiday shopping can be stressful, so let me save you some time. This year, I’d really love to wind down with a massage, a recovery session, or a class pack from Be Well. Something that helps me reset, recharge, and start the new year feeling good. You can choose for me here. Bonus points if you cover a job I can’t sneak away from… like the dog walking, the garden watering, or the house cleaning 😉. Be Well’s Gift of Wellness vouchers are instant, flexible, and honestly, the gift I’ll appreciate the most. Love,[Your Name] Send the Gift of Wellness P.S. If you’re a Be Well member with family visiting over the holidays, they can enjoy full access to all classes, recovery, and the gym for just $100/week, reply to this email, or speak to the front desk for more information. A perfect way to move, reset, and spend time together. Navigate to more articles! PrevPreviousIssue No.142: Why my husband is obsessed with a ring  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.

DJ, my beloved husband and co-founder of Be Well bought a Samsung Galaxy Ring recently. It’s not his first rodeo by any means, he’s had about 20 different watches, fitbits and other health tracking gadgets for decades. He’s definitely an early adopter but none of them have transformed his life quite like this latest ring. He’s completely obsessed with the depth and breadth of the intelligence this latest wearable is giving him. So what’s new in wearables? We’re entering a new era of personal health where your wearable doesn’t just track you, it actually understands you. The latest generation of AI-powered wearables is a leap forward in how we care for ourselves.  The breakthrough isn’t the hardware. It’s the intelligence. Wearables today don’t just collect data, they learn you. They respond to your lifestyle, your stress patterns, your recovery, your environment and even your emotional state. And increasingly, they coach you in real time. This shift from reactive tracking to predictive support is the real game-changer. The standouts in 2025 Samsung Galaxy Ring DJ’s Galaxy Ring is one of the most advanced consumer-ready wearables available today. Its AI engine interprets sleep, stress patterns and recovery to give you timely nudges before burnout or overtraining creep in.Why it matters: Early intervention prevents chronic fatigue, inflammation and stress accumulation, three of the biggest drivers of ageing. Oura Ring Gen 4 Still the gold standard for recovery and sleep, Oura’s micro-goals and “readiness” scores adapt to your physiology every single morning.Why it matters: You’re coached to work with your biology, not against it, a fundamental principle of healthy ageing and longevity. Incora Health Smart Earrings Still emerging, but one of the most exciting female-first innovations: discreet earrings that track hormonal rhythms, fertility, stress and sleep.Why it matters: Women finally get continuous, non-invasive hormonal and cycle insights, something drastically missing from the wearable landscape. Circular Ring 2 Although not fully mainstream yet, Circular’s next version aims for instant heart rhythm checks and deeper cardiovascular analytics, and it’s subscription-free!Why it matters: Heart health is still the #1 predictor of longevity; more accessible early warning tools save lives. Ultrahuman Rare & Next-Gen Rings Ultrahuman continues pushing metabolic health and environmental wellness tech. A new ring design is in development.Why it matters: Understanding your stress-load, glucose patterns and recovery cycles is essential for midlife vitality. And coming soon… InTruth Using biometric emotion detection, InTruth aims to read your internal emotional landscape, not just your physiology.Why it matters: Emotional literacy is central to long-term wellbeing. Imagine receiving early signals when you’re drifting into overwhelm, anxiety or shutdown. Ultrahuman’s Next Ring The new model focuses on precision metabolic health, recovery, and environmental inputs.Why it matters: This is where wearables move from fitness gadgets to holistic health systems. Polar Loop (Screenless Tracker) A sleek, no-screen wearable designed for effortless, 24/7 use without distraction.Why it matters: It’s ideal for those who want deep insights without the noise of yet another screen, supporting mindful, distraction-free health. This isn’t about gadgets. It’s about empowerment. Wearables in 2025 help you understand: when you need rest before you burnout when your hormones shift and why you feel different when your resilience is dropping when stress is accumulating when illness or injury risk is rising how your environment affects your energy. For our Be Well community, many of whom are juggling demanding work, families, perimenopause, ageing parents, careers and health goals, this level of personalised insight is transformative. Preventive health becomes easier.Self-awareness becomes effortless.And your everyday choices become smarter, kinder and more aligned with your biology. This is the closest we’ve come to personalised, preventive health in the palm of your hand or on your finger, wrist, or even your earlobe! Here’s to living younger, longer, better – together! See you again at Be Well soon Jan ❤️ Navigate to more articles! PrevPreviousForget socks and mugs, try this instead 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.

Are you still hunting for Holiday gifts that are thoughtful (and won’t end up in a drawer), we’ve got some ideas for you. This year, give someone you love the Gift of Wellness. A massage, a recovery experience, a class pack, or a custom amount they can use any way they like at Be Well Hawthorn. Instant. Meaningful. No wrapping required. You can choose from: Remedial or therapeutic massage Recovery protocols like Hygge Reset or Deep Tissue Repair Pilates, yoga, and strength class packs Custom voucher amounts Browse the Gifts of Wellness P.S. If you’re a Be Well member with family visiting over the holidays, they can enjoy full access to all classes, recovery, and the gym for just $100/week, reply to this email, or speak to the front desk for more information. A perfect way to move, reset, and spend time together. Navigate to more articles! PrevPreviousIssue No.141: 3 injections. 20 years of memory returned. 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.

Three injections. Twenty years of lost memories returned. Scientists just reversed Alzheimer’s in mice. The 90-year-old mice began exploring their world again like teenagers. More than 55 million people worldwide watch loved ones disappear into dementia’s fog. Every three seconds, there’s another diagnosis. Families spend decades managing decline, watching recognition fade from familiar eyes. Now, scientists at the Institute for Bioengineering of Catalonia (IBEC) and West China Hospital may have just changed everything.  The Breakthrough Traditional Alzheimer’s research has mostly attacked brain plaques directly, with limited success. Drugs have managed symptoms, not causes. Decline has been seen as inevitable. This study flips that story. Researchers developed nanoparticles, tiny, engineered particles designed to restore the brain’s natural “waste-clearing system.”  After just three injections, the results were extraordinary: A 60 % reduction in toxic amyloid proteins within one hour The blood–brain barrier (the brain’s protective gatekeeper) began to repair itself Mice regained the equivalent of 20–30 years of cognitive function Dr Lorena Ruiz Pérez, one of the study leaders, said simply: “We didn’t manage decline. We reversed it.”  How It WorksThese weren’t drugs targeting dead neurons. The nanoparticles acted like molecular reset switches, reopening the brain’s transport highways and restoring the flow of nutrients and waste removal. Mice that hadn’t recognised their surroundings for months suddenly began exploring again. Researchers described it as “once-lost awareness returning.” What changed everything? The brain began healing itself once its highways reopened. Scientists targeted blood vessels, not just neurons. Damage was reversed, not just slowed. Memory returned, not merely preserved.  Why This MattersThis discovery could redefine how we think about brain health. If proven in humans, it might mark the moment Alzheimer’s moved from being managed to being reversible. Imagine your mother recognising you again. Your father remembering your name. Not managing decline, watching them return.  What We Can Do NowWhile these discoveries are still in the lab, they remind us how much brain health begins long before disease starts.  There are plenty of everyday ways to support your brain’s own clean-up systems: Move every day. Exercise increases blood flow to the brain and supports the same systems these scientists are trying to repair. Sleep well. The brain’s “glymphatic system” (its overnight cleaning crew) works best during deep sleep. Eat for your brain. Mediterranean-style diets rich in olive oil, fish, vegetables, and berries are linked with lower Alzheimer’s risk. Manage stress. Chronic stress can weaken the blood–brain barrier and accelerate inflammation. Stay socially connected and mentally active. Both are powerful protectors against cognitive decline. At Be Well, we believe prevention, movement, and connection are the true longevity medicine. Science is now catching up to what lifestyle medicine has known all along. Healing is possible. So, as we celebrate this stunning scientific step forward, let’s keep doing the simple, powerful things that are happening here, every day at Be Well. See you again soon! Navigate to more articles! PrevPreviousOnly A Few Spots Left, Join Bone Strong Now 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 Bone Strong Program starts in 3 days! Spots are almost full, we can only take 12 participants at a time (with 4 person classes). If you’d like to join and Pat, Nat or Aditi has cleared you for the program, please let us know at the Front Desk so we can keep you in mind for any last-minute openings. Remember: You’ll need a 1:1 physiotherapy appointment beforehand to confirm eligibility. If you’re not ready for classes straight away, we’ll support you with additional 1:1 sessions or clinical exercise classes until you’re ready to safely join Bone Strong. How to book or register interest: Call the Front Desk: 8851 9686 Email: hello@bewell.com.au Book in person at Be Well Be Well, The Be Well Team Navigate to more articles! PrevPreviousSee how Damien & Anna strengthened their bones and confidence  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.

Starting Small, Growing Strong: Damien & Anna’s Story Hello, Starting a new strength program can feel intimidating, but the results speak for themselves. Damien and Anna wanted to feel stronger and more confident in their daily lives. By working with our physiotherapists, they gradually improved their bone density, strength, and balance, and now move with far greater confidence. 🎥 Watch their story here by clicking the images below:           Our promise to you, of the Bone Strong Program: Max 4 participants per class: Personal attention every session Expert physiotherapist supervision: Guidance tailored to you Proven approach: Progressive exercises designed to improve bone density, balance, and strength Ready to start?You’ll need a 1:1 physiotherapy appointment first to check your eligibility. If you’re not ready for classes straight away, we’ll support you with additional 1:1 sessions or clinical exercise classes until you’re ready to safely join Bone Strong. How to book or register interest: Call the Front Desk: 8851 9686 Email: hello@bewell.com.au Book in person at Be Well Be Well, The Be Well Team Navigate to more articles! PrevPreviousBuild stronger bones and boost your confidence  Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I have been fortunate enough to have perfect teeth for most of my life up until the last few years. However I now pretty much keep one of Melbourne’s periodontist’s in business  So you can imagine my excitement when I read about a remarkable breakthrough in oral medicine that could soon change how we treat gum disease, tooth decay, and even how we age! Researchers at Seoul National University (SNU) have developed immunomodulatory microneedle patches, tiny, painless patches that can regrow gum and bone tissue destroyed by periodontal disease. What are microneedle patches? Microneedles are minuscule, dissolvable needles arranged on a small patch, imagine a band-aid at microscopic scale. Traditionally used for delivering drugs or vaccines through the skin, these new “immunomodulatory” versions are designed for the gums. They deliver antibiotics and immune signalling molecules directly into periodontal tissue, reaching precisely where damage and inflammation occur. Unlike conventional gum treatments, which rely on surgery or topical gels, these patches offer a two-phase healing response: an immediate antibacterial effect followed by long lasting immune modulation. The aim is to calm destructive inflammation and activate the body’s natural repair mechanisms. How do they work? Each patch contains biodegradable microneedles filled with therapeutic ingredients such as tetracycline (to control infection) and cytokines like IL-4 and TGF-β, which help regulate immune responses. Once applied, the microneedles painlessly dissolve, releasing medication in stages. Fast phase: antibiotics reduce harmful bacteria that drive gum disease. Sustained phase: immune modulators shift the local immune response from chronic inflammation toward tissue repair. In laboratory and animal studies, damaged gum and bone tissue began regenerating within weeks. Rats with advanced periodontal disease showed measurable bone recovery and improved gum attachment, results that have sparked enormous excitement among oral health researchers worldwide. From lab to dental chair… SNU has emerged as a global leader in microneedle technology. Since late 2024, their teams have moved from animal models into clinical trials, testing microneedle patches on humans to heal cavities, regrow enamel, and even stimulate new tooth formation. Early results are extraordinary: Small dental cavities closed naturally within 4–8 weeks. Enamel regrowth was observed under microscopic imaging. Healing was fast, painless, and without reported side effects. If these findings hold, microneedle therapy could soon replace or complement many invasive dental procedures. 3 Longevity Lessons from the Mouth 1. The mouth-body connectionOral inflammation fuels whole body inflammation. Treating gum disease helps lower risks of heart disease, diabetes, dementia, and even frailty. 2. Inflammation Is the real enemyChronic inflammation accelerates aging. Innovations like microneedle patches work by calming the immune system and allowing natural regeneration to take place, a key principle in longevity medicine. 3. Future dentistry Is regenerativeThe shift from repair to regeneration mirrors broader longevity science: helping the body heal itself rather than simply patching problems. The future of regenerative dentistry This discovery is much more than a dental innovation, it’s a longevity breakthrough. By reducing inflammation and restoring gum integrity, microneedle therapy could help protect not only your smile but also your heart, brain and lifespan. As clinical trials progress through 2025, experts predict these tiny patches will usher in a new era of oral and systemic health, one where healing happens not through drills and scalpels, but through smart, bioactive materials designed to help the body repair itself. It’s hard to imagine the future of oral health may soon fit on a patch. Here’s to a mouth full of healthy teeth and smiling our way through living healthier,  happy, longer! Be well Jan  Navigate to more articles! PrevPreviousBuild stronger bones and boost your confidence  NextSee how Damien & Anna strengthened their bones and confidence Next 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.

Safely Build Bone Strength & Confidence Hello, Be Well’s new Bone Strong Program is designed to help you build Bone Density, safely and effectively. Here’s how it works: 1:1 Physiotherapy Session: Our physio will assess your strength, balance, and function, and review any relevant data (like DEXA results). Small-Group Classes: Once ready, join up to 4 participants per class, guided by a physiotherapist, for progressive strength and bone health exercises. Ongoing Support: If you’re not ready yet, we’ll suggest additional 1:1 sessions or clinical exercise classes to prepare you to safely join Bone Strong later. Next step: Book your 1:1 physiotherapy session to check your eligibility. If you’re not ready for classes straight away, don’t worry, we’ll guide you through additional 1:1 sessions or clinical exercise classes so you can safely join Bone Strong in the future. How to book or register interest: Call the Front Desk: 8851 9686 Email: hello@bewell.com.au Book in person at Be Well Pricing & Details Bone Strong Initial Pack (3 physio sessions + 12 classes): Members: $800 Non-Members: $950 12-Class Pack (classes only, physio assessment required): Members: $480 ($40/class) Non-Members: $540 ($45/class) Single Classes: Members: $45 Non-Members: $50 Ongoing Physio Visits: Regular prices apply Medicare & Health Fund Rebates: All one-on-one physio visits may be claimable through Medicare (with a Chronic Disease Management Plan from your GP), private health insurance, WorkSafe, or NDIS Classes may also be claimable through private health insurance once completed Be Well, The Be Well Team Navigate to more articles! PrevPreviousBuild stronger bones and boost your confidence  NextIssue No.140: The Tiny Patch that Regrows GumsNext 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 bones can get stronger and your confidence CAN grow. We’re excited to announce Be Well’s NEW Bone Strong Program, starting Tuesday, 25th of November, designed to help you: Safely increase bone density Improve balance Build muscle strength Every participant begins with a 1:1 physiotherapy session (not included in the program cost), where our expert physios assess your strength, balance, and overall readiness. From there, you’ll move into small-group sessions (max 4 people) to ensure safe, personalised guidance. To join Bone Strong, you’ll need a physiotherapy appointment first to check your eligibility. If you’re not ready for classes straight away, we’ll recommend additional 1:1 sessions or clinical exercise classes to help you safely join in the future. Book your initial check up here, Vital and Prime members can also use their Well-On-track check up. Keep an eye on your inbox, we’ll be sharing more updates in the coming days. Be Well, The Be Well Team Navigate to more articles! PrevPreviousIssue No.139 The Jimmy Choo mistake that’s stealing your next decade Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I have owned more pairs of stilettos than I care to count or mention, including some foot and soul destroying Jimmy Choo’s. Since covid all that changed thank god!  I don’t think I have terminally damaged my feet but a few weeks ago I read some gold standard foot wisdom from ‘gait mechanics’ specialist Dr. Courtney Conley. I am hoping this information might help ensure I spend the next few decades being a little more thoughtful about my tiny size 6 feet and ten toes. You may also be surprised, as I was, the extent to which our feet are literally the foundations of our physical, mental and emotional wellbeing. Lets dive in! Why our feet matter more than we know Foot pain affects roughly one in three people over the age of 45. This isn’t simply an issue of stepping gingerly, it’s a gateway issue. When your feet hurt, you walk less. When you walk less, your hips, knees, back and balance take the hit, and the emotional fallout often follows: inactivity, frustration, risk of falls, and even a higher chance of depression. There is a powerful connection between foot strength and longevity: for example, walking even modest amounts (e.g., ~4 000 steps) can slash the risk of cognitive decline by around 50 %. In our Be Well community, where we champion moving well, living well, being well, it’s a real call to action. What our shoes are doing (and not doing) One of the standout messages from Dr Conley is how modern footwear including high heels, ultra-cushioned trainers, narrow toe boxes are silently damaging the natural function of the foot. Dr Conley warns that many shoes elevate the heel, compress the toes, reduce tactile feedback and weaken the foot’s musculature and sensory system. In fact, she cites that around 70% of children wear shoes that are too narrow, which compromises future foot health. For us grown-ups? Think: dress shoes, high heels, heavy support trainers. The Doctor’s Prescription for Healthy Feet Dr Conley tells us: Choose shoes carefully: wide toe box, minimal heel drop, and flexible sole so your foot can splay and engage Go barefoot: even 5 minutes a day will awaken those foot muscles. Spread and lift your toes: Sit or stand, lift your toes off the ground, spread them, hold for a few seconds, release. Activate your feet tripods: Feel the three points of your foot – heel, big-toe pad, little-toe pad –    by pressing into the floor as you balance. Take movement snacks: 5-10 minute walks scattered through your day help rebuild foot strength and boost mood. Be Well Hot Tips 🔥  Check your shoes this week. Are they too narrow? Too high a heel? Can your toes spread? Add one “foot mobility moment” each day: whenever you stand (waiting for tea, in the foyer) do a quick toe-lift/spread set. Aim for extra 5-minute movement snacks during the day – walk outside, around the block, down to the café. Upgrade your step count and your headspace. Reflect: Do this for a week & ask yourself: “Did I feel more grounded? Was I more stable? Did my feet feel more alive or tired?” By paying attention from the ground up, we design not just our bodies but our future stronger gait, sharper brain, lower fall risk, lighter mood. Here’s to stepping out strong and seeing you again soon at Be Well! Be well Jan ❤️  Navigate to more articles! PrevPreviousIssue No.138 The Longevity Boost in Your Cuppa Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

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

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

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

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

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

When you picture a “carer,” who comes to mind? A nurse in aged care? A daughter looking after her mum with Alzheimer’s? A young man supporting his disabled brother? In reality, carers in Australia are all of these people, and many more. I am in what’a termed ‘the sandwich generation’, people still working full time while also caring for elderly relatives, and grand-parenting babies and toddlers. We’re doing it all! Right now, more than 3 million Australians are carers, representing about 12% of our population. This includes both formal care workers in aged care, disability support, community health, and informal carers: family, friends, and neighbours who provide daily support. Together, their contribution is valued at around $110 billion every year almost the size of Australia’s entire federal health budget. Without them, our health and social system would simply collapse. For instance, most older Australians rely on family first. Around 80% of those needing assistance turn primarily to informal carers rather than formal services. This reliance will only grow as demand for care outstrips supply. Tipping Point for Caring Australia is ageing fast. In less than 20 years, one in five Australians will be over 65, with numbers over 85 set to skyrocket. Dementia cases alone are projected to climb to nearly 1 million by 2050. Put simply: the future of care in Australia will rely more, not less, on all of us. Caring will touch almost every one of us at some point. Building our wellbeing now is the best way to prepare, but too often people who give endlessly to others neglect their own wellbeing, until exhaustion, burnout or illness catches up. Self-care isn’t an indulgence, it’s essential. Research shows that when carers prioritise their own health, through movement, nutrition, rest and social connection, they are more resilient and able to sustain their role for longer. Put Your Own Mask on First The ‘care economy’ is the quiet giant of Australia’s future. Governments will struggle to meet demand, businesses will face pressure to support employee-carers and communities will have to step up. But here’s the hopeful side: if we invest in carers, through better support, recognition and wellbeing practices, we don’t just improve their lives. We strengthen families, workplaces and entire neighbourhoods. The question isn’t whether caring will define the future of Australia, it will. The question is whether we’ll value carers enough to ensure they thrive while they hold the rest of us up. We have many Be Well Members who are working in care or managing caring responsibilities. They possess extraordinary resilience, empathy and adaptability, the very qualities we all need as the world changes. It’s also why our philosophy and approach at Be Well is designed to support not just physical strength, but also emotional, mental and spiritual resilience. We believe that by caring for ourselves, we create the capacity to care for others. So this coming Carers Week we are offering carers in our area a free recovery session at Be Well. If you want to thank or treat someone you know is a carer, send them along to Be Well and we will happily look after them! Look forward to seeing you at Be Well again soon. Navigate to more articles! PrevPreviousThe Stress Hormone with Surprising Superpowers Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I’ve never thought much about Cortisol, the so-called “stress hormone”. I should know about it because it has a bad rep for causing belly fat and sleepless nights. Now I know! Thanks so much 😪 When most people hear cortisol, they think stress. Turns out that its is far more to it, including a few hidden benefits few of us know about. Here are four surprising facts about cortisol that might change the way you think about it. 1. Your Morning Wake-Up Call Cortisol naturally surges about 30 minutes after you wake up, a healthy rhythm called the Cortisol Awakening Response (CAR). Think of it as your body’s built-in espresso shot: sharpening focus, mobilising energy, and priming you for the day ahead. A blunted CAR (too low) is linked to burnout, fatigue, and depression. A high CAR (too strong) can signal chronic stress or early immune/metabolic issues. It’s less about how much, and more about when and how it rises and falls that matters. 2. The Chemistry of Connection Cortisol doesn’t only prepare you to “fight or flight” — it also shapes how we connect with others. In balanced doses, it helps you read social cues and tune into people around you. When paired with oxytocin (the “bonding hormone”), cortisol can actually deepen trust and cooperation — whether in parenting, relationships, or teamwork under pressure. But without that balance, chronic cortisol can tip into irritability and disconnection. 3. Stress as a Spark for Creativity In short bursts, cortisol can fire up creativity. A tight deadline or performance challenge often pushes the brain to think faster and make fresh connections. But there’s a limit: if cortisol stays elevated for too long, it shuts down the very brain regions we need for innovation and flexible thinking. Short spikes = creative fuel. Long-term stress = creativity killer. 4.Women and Cortisol Recent studies highlight some fascinating differences in how men and women handle cortisol. For example, women’s cortisol levels tend to be more reactive to social and emotional stress, while men’s spike more in response to physical competition. A woman’s hormones also play a significant role. Estrogen and progesterone influence how cortisol is metabolized, making women more vulnerable to the effects of chronic stress at different points in their menstrual cycle and during perimenopause or menopause. This hormonal interplay means that paying attention to stress management is particularly crucial for women’s long-term health. ✨ Be Well Tip Box: 4 Ways to Balance Cortisol   Morning light: Get outside within an hour of waking. Sunlight helps set a healthy cortisol rhythm for the day. Deep breathing: Even 2 minutes of slow, diaphragmatic breathing can lower cortisol almost instantly. Move your body: Gentle exercise like walking, yoga, or dancing reduces stress hormones and lifts mood. Laughter + connection: Sharing a laugh or hug releases oxytocin, which balances cortisol and builds immunity. Cortisol is a powerful and vital hormone that, when balanced, helps you live your best, most resilient life. By understanding its rhythm and supporting it with simple, mindful habits, you can turn cortisol into a great ally. Keep living healthier, happier, longer! See you again at Be Well soon. Navigate to more articles! PrevPreviousWhat Cards Did You Draw in the Genetic Lottery? Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

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

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.

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.

Stop driving blind with your health. Dr. Gillian Singleton, the GP founder of our new partner Thrive, often uses an analogy we find powerful: “I’m pretty sure most of us wouldn’t drive a car without any dashboard indicators, but unfortunately, that’s what most of us do with our health.” Next week, we are giving you access to that dashboard. As part of our Be Well community, you will receive complimentary access to the Thrive Health Check and your personal Health Dashboard and exclusive pricing on any next steps using the code: ‘BeWell10’. The Health Check is a confidential, 15-20 minute online assessment, designed by Australian doctors. It intelligently analyses your data across more than 130 risk factors to create a comprehensive picture of your current health. Within minutes of completing it, you get access to your secure Health Dashboard. This is where you’ll see your key health scores, including your Medical Age and Vitality Score, giving you a clear, science-backed view of where you truly stand. Dr. Gillian (co-founder of thrive) takes us through what to expect from thrive on this loom. We believe this is the essential next step in personalised health. It’s about providing you with a data-driven blueprint to make the effort you put into your wellbeing—wherever you are—more intelligent and effective. The next evolution of your health journey arrives on Friday, the 8th of August. Navigate to more articles! PrevPreviousEvery 15 Minutes Someone Dies From a Preventable Condition 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.

Dr. Gillian Singleton, the insightful GP and founder of our new partner, Thrive, often uses a brilliant analogy that I find incredibly powerful and relatable: “I’m pretty sure most of us wouldn’t drive a car without any dashboard indicators, but unfortunately, that’s what most of us do with our health.” It’s a stark truth, isn’t it? We navigate our daily lives, making countless decisions about our wellbeing, often without a clear, objective picture of what’s truly going on beneath the surface. Next week, that all changes. We are thrilled to announce that we are giving you that dashboard for your health. This partnership is designed to address a critical issue: Every 15 minutes in Australia, someone under 75 dies from a health condition that could have been prevented. As Dr. Singleton realised, while our healthcare system does so much good, it’s mostly designed to treat illness once it’s already there. Preventive care is vital, but it’s not always easy to access or deliver. That’s why she created Thrive—to provide a digital platform that helps you understand your personal risk for 21 chronic conditions well before symptoms appear. As a valued part of our Be Well community, you will receive complimentary access to the innovative Thrive Health Check and, crucially, your own personal Health Dashboard and a 10% discount on optional add-ons. This isn’t just another online questionnaire; it’s a confidential, comprehensive, and intelligently designed online assessment that takes only 15-20 minutes to complete. Developed by Australian doctors, it intelligently analyses your data across more than 130 crucial risk factors to construct a truly comprehensive and nuanced picture of your current health status. Within minutes of completing the assessment, you’ll gain immediate access to your secure Health Dashboard. Here, you’ll discover your key health scores, including your unique Medical Age and Vitality Score. Most people think of their age as just a number, but your Medical Age is a science-backed estimate of how your body is really ageing, based on your lifestyle and biometric indicators. Poor sleep, chronic stress, diet, and inactivity can all add years to your biological age without you even realising it. But here’s what’s exciting: once you know your Medical Age and your other detailed health scores through Thrive, you can actually shift them, essentially boosting your healthspan. This tool calculates your Medical Age, 8 other ‘big picture’ scores, and 22 detailed health scores that look at different aspects of your health. We firmly believe that this is the essential next step in truly personalised health. It’s about providing you with a data-driven blueprint that allows you to make the effort you consistently put into your wellbeing, wherever you are, whatever your current routine – more intelligent, targeted and profoundly effective. This is about replacing guesswork with clarity and proactive strategy. Those who opt in to receive a comprehensive action plan, reviewed by a lifestyle medicine GP, can access details on exactly how to shift these indicators. You can even access details on how to optimise your health based on the latest science through screening and biohacking, or choose a subscription option for regular lifestyle medicine GP consults and nutrigenomic screening. The next evolution of your health journey, equipping you with the tools to truly understand and proactively manage your long-term well-being, arrives on Friday, the 8th of August. Get ready to take the wheel with confidence! We look forward to thriving in health for the decades ahead with you all! Navigate to more articles! PrevPreviousA New Chapter For Your 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.

Your health, wherever you are. For three years, we’ve been dedicated to supporting your health journey. For our wonderful community in Melbourne, that has meant providing a physical space to build strength, community, and all-round health. For our valued subscribers around Australia and the world, it has meant a newsletter delivering the latest science-backed insights on longevity. Whether you’re with us in person or online, our commitment to you has pushed us to ask a deeper question: How can we make the effort you put into your health even more personalised and powerful, no matter where you are? This led us to Dr. Gillian Singleton, one of our Be Well members. Her life’s work is built on an insight that resonated deeply with us. After 25 years as a GP, she saw firsthand that our healthcare system, while brilliant at treating illness, is not set up for prevention. It’s a system that’s forced to be reactive. As she puts it, “our health care system… just isn’t equipped to deliver effective prevention.” She created a digital health solution – Thrive – to fill that gap, and so, we knew we just had to make it accessible to all of you! In less than two weeks, we’ll be inviting you to join this world-leading initiative in personalised, preventative health care. I’ll send you more information next week. Navigate to more articles! PrevPreviousLet the sunshine in 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.

Who remembers that song from the Hair musical? I was humming it after listening to a fantastic episode of The Diary of a CEO featuring Dr Roger Seheult, an ICU doctor, medical educator, and co-founder of MedCram. We’ve all been told that vitamin D is important. But Dr Seheult goes way beyond that, arguing that sunlight is a vital part of our immune system, our energy system and our emotional health. He’s not talking theory. As a critical care doctor, he’s the one managing ventilators and trying to save lives in the most urgent circumstances. And it’s precisely because he’s seen what happens at the end stage of illness that he’s become a passionate advocate for prevention, and for what he calls the NEWSTART approach to health: Nutrition, Exercise, Water, Sunlight, Temperance, Air, Rest, and Trust. An ICU Sunlight Miracle What struck me most was a story he shared from the ICU. A teenage boy came in with a devastating fungal lung infection. Doctors had given him just two days to live. His only request? “I just want to feel the sun again.” So the team wheeled him outside, connected to tubes and machines, and placed a red light therapy device near him. Within 48 hours, the boy’s white cell count surged, his oxygen needs dropped, and his lungs started to clear. That moment changed everything for Dr Seheult.   From then on, he began paying attention to sunlight, not just as a vitamin D source, but as a powerful biological signal. He even cited research showing that hospital patients placed closer to windows recover faster and are discharged sooner than those in interior rooms. Sunlight helps regulate mitochondria, reduces inflammation, boosts mood, and even improves our response to viral infections like COVID-19. Magic Morning Rays Just 2–5 minutes of early morning sun (without sunglasses or screens) can increase dopamine by 250%. Sunlight is a natural, mood-enhancing neurochemical that helps you feel focused, energised, and resilient. Infrared from sunlight also triggers melatonin production, not just the kind that helps you sleep, but a form of internal antioxidant melatonin that protects your body at the cellular level throughout the day. Trusting in Trust The final pillar in Dr Seheult’s NEWSTART framework is, Trust. People who cultivate trust, whether in a higher power, their loved ones, or an optimistic outlook on the future, experience lower stress, less anxiety, and better health outcomes overall. Trust grounds us. It keeps us steady when things feel uncertain. And it reminds us that we’re not alone. We are extremely privileged that our next Be Well Conversation on 7 August is with Be Well Member, Prof Lisa Grocott from WonderLab @ Monash. This will be quite different from our previous Be Well Conversations. Lisa will host a Tomorrow Party with us. This is a fun, and incredibly powerful, way to envision your future and connect with our fabulous Be Well community. Book your spot soon. You will not be disappointed! I look forward to seeing you at Be Well again soon.  Navigate to more articles! PrevPreviousThe blind spot in modern healthcare 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.

For three incredible years, we’ve been passionately dedicated to supporting your health journey. For our wonderful community here in Melbourne, that has meant providing a nurturing physical space – your third space – where you can build strength, balance, foster community and cultivate your wellbeing. For our valued subscribers around Australia and the world, it has meant a consistent flow of our weekly newsletter, delivering the latest science-backed insights on health and longevity directly to your inbox. Whether you’re with us in person or engaging with us online, our unwavering commitment to your wellbeing has consistently pushed us to ask a deeper, more profound question: How can we make the effort you put into your health even more personalised, powerful, and truly effective, no matter where you are in the world? This curiosity led us directly to Dr Gillian Singleton, a remarkable individual and, fittingly, one of our own Be Well members. Her life’s work is built upon a fundamental insight that resonated deeply with the core of our mission. After 25 years as a dedicated GP, she witnessed firsthand a significant gap in our current healthcare system. While it is undoubtedly brilliant at treating illness and acute conditions, it is simply not set up for prevention. It’s a system inherently forced to be reactive, stepping in after problems arise rather than proactively guiding us to avoid them. As Dr Gill powerfully articulates, “Our healthcare system… just isn’t equipped to deliver effective prevention. It’s shocking that in 2025, people are still dying young or living burdened by diseases that could have been prevented.” Dr Gill also noted that over half of us aren’t accessing the screening we need, often not because we don’t care, but because life gets busy and health slips down the priority list. Guilty as charged! This critical observation compelled her to create Thrive, a visionary platform designed specifically to fill that void. She has spent years developing algorithms and realised that it was possible to estimate risk for over 20 major conditions from information individuals could enter themselves, automating this crucial insight. When we discovered Thrive, we immediately saw  its potential to empower individuals with proactive health insights was something we absolutely had to make accessible to all of you, our Be Well community. In a few weeks, we are incredibly excited to introduce you to this groundbreaking new, deeper layer of personalisation. It represents a significant and thrilling evolution of our mission at Be Well, making truly data-driven, preventative health accessible to every single one of you. Get ready for a new level of clarity and control over your long-term health and wellbeing. Looking forward to seeing you at Be Well again soon!  Navigate to more articles! PrevPreviousThe Biomarker Revolution is Here! 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.

Remember your last annual check-up? A quick blood pressure reading, a cholesterol panel, maybe a brief chat about your diet. You leave with a vague sense of having “done your bit” for your health. But what if that familiar routine is barely scratching the surface of what your body is trying to tell you? The Blind Spot in Modern Healthcare Your traditional physical examines perhaps 5% of your measurable biology. The other 95%? That’s where disease often begins silently, where true optimisation happens, and where the blueprint for your long-term health is written. Most diseases start subtly, beneath the surface, yet your body holds a more complete dataset – one that can reveal inflammation, oxidative stress, mitochondrial health, and early disease risk long before symptoms appear. This proactive approach is a stark contrast to our current system. Australia dedicates only 1.34% to 1.8% of healthcare spending to prevention. This is shocking. The OECD average is 2.8% in OECD countries. The Royal Australian College of General Practitioners (RACGP) call for 5% by 2030 deserves our support! Beyond Normal: Your Optimal Blueprint The future of health isn’t about waiting for problems to emerge, but actively understanding and optimising your unique biology. Imagine having a detailed, real-time map of what’s happening inside you, right down to the cellular level. That’s the power of biomarkers. These measurable signs, accessible through blood, stool, saliva, urine, DNA, and even wearable devices, create a personalised dashboard for your internal health. This isn’t about being “normal” according to a population average; in a world where metabolic dysfunction is widespread, being “normal” might just mean you’re on a slow road to disease. Personalised medicine flips the script. It doesn’t ask, “Are you average?” It asks, “Are you optimal – for you?“ Catching Tomorrow’s Problems Today It’s mind boggling what we can now measure which enables us to catch issues early. Inflammatory markers creeping up? Correct course before it becomes an autoimmune disease. Insulin climbing year on year? Reverse the trend before it becomes Type 2 diabetes. Feeling constantly fatigued and mentally foggy? Improve your gut health before it leads to chronic fatigue syndrome. Biomarkers don’t just tell you what’s happening; they tell you how fast it’s happening and where to intervene. The real magic happens when these various measurement systems are combined, allowing patterns to emerge that no single test could reveal. It’s about optimising your energy, enhancing recovery, maximising performance, and truly understanding your unique ‘aging acceleration pattern’ so you can slow it down. Instead of guessing, you know exactly which systems are breaking down and why. Your Personal Roadmap The future of proactive health is here. At Be Well we believe in empowering you with the data and insights to make informed choices, optimise your biology, and truly thrive. It’s about moving beyond simply ‘not being sick’ to actively pursuing your most vibrant, healthy life. We have some exciting news to share over the coming weeks, about how you can get the personalised health information and become truly empowered. Get ready to unlock the full potential of your health! See you at Be Well again soon. Navigate to more articles! PrevPreviousHow not to lose your mind 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 don’t like talking or thinking about dementia. I have seen it swathe it’s path of destruction through a few friends and family members. Also there’s nothing I can really do about dementia anyway. Right? Nope, turns out I am absolutely wrong! Latest dementia research shows that changes leading to dementia often begin in midlife, and this period is a crucial window for prevention and risk reduction. Why Midlife Matters Most Scientists have discovered that the brain changes leading to dementia often begin decades before symptoms appear. In fact, midlife is a critical window for protecting your brain. Studies from Yale, UCL, and the Lancet Commission reveal that people who prioritise their brain health in midlife enjoy sharper minds, better memory, and greater independence as they age. How to Protect Your Brain Your Nightly Brain Cleanse During deep sleep, your brain clears away harmful proteins like amyloid-beta, which are linked to Alzheimer’s. A major Yale study found that consistently getting less than 6 hours (or more than 9 hours) of sleep in midlife can dramatically increase your risk of dementia. Aim for 7-8 hours of quality sleep each night, and make sleep a non-negotiable part of your routine. Move with Purpose Physical activity is one of the most powerful tools for brain health. A 2024 meta-analysis found that combining aerobic exercise with balance training in your 40s and 50s can boost cognitive function by up to 25% and reduce fall risk by 40%. Eat to Nourish Your Mind Not all foods are created equal when it comes to dementia prevention. The MIND diet, a blend of the Mediterranean and DASH diets, has been shown to cut dementia risk by over 50%. It focuses on: – Leafy greens (spinach, kale) most days – Berries (especially blueberries) several times a week – Nuts (like walnuts) regularly – Olive oil as your main fat – Whole grains, beans, and fish often. Hot Tip 🔥 If there’s one thing that could have the biggest impact on preventing dementia, it’s sugar! In 1700, apparently we averaged 1.8 kilos of sugar / person / year. Today? It’s estimated at over 34 kilos per person / year. Dementia isn’t inevitable What you do in your 40s, 50s and 60s, how you sleep, move, eat, and connect, sets the stage for your 70s and beyond. Research shows that people who stay active, eat well, and manage their heart health in midlife have bigger, healthier brains later in life – even if they have genetic risk factors. And ensuring social connections, treating depression, and protecting your hearing and vision all add up to a powerful defence. Take care of your brain now, while it still feels “normal” so it stays healthy when it matters most. Because prevention doesn’t begin with a diagnosis. It begins with awareness. And action. At Be Well, we’re here to help you make these science-backed changes, one habit at a time. That is why one of our mantras is ‘make your Lifestyle your main Medicine’. The choices you make today are the greatest gift you can give your future self. Let’s shape a brighter, sharper future starting now. See you at Be Well again soon! Navigate to more articles! PrevPreviousYou’re Not a Bear! Why not to hibernate this winter 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.

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.

Next Monday is World Health Day and we’re challenging every one to do the ‘shoe challenge’ at Be Well. The ‘shoe challenge’ is where you stand on one leg while putting on a sock and shoe without touching the ground. While it may seem like a fun TikTok challenge, this simple act is backed by serious science. Mastering single-leg balance offers numerous benefits, from improving stability to enhancing brain function and even predicting longevity. 1. Balance and Stability One of the most obvious benefits of standing on one leg is improved balance. Balance is essential for daily activities like walking, running, and even standing for long periods. As we age, balance naturally declines, increasing the risk of falls and injuries. Practicing single-leg standing and challenges like the shoe test strengthens stabilizing muscles in the ankles, knees, and core, reducing the likelihood of falls and improving coordination. 2. Stronger Core and Lower Body Muscles When you lift one leg off the ground, your core and lower body work harder to keep you upright. Engaging muscles in the abs, glutes, quads, and calves helps improve strength and endurance. Over time, this can lead to better posture, reduced back pain, and increased functional fitness—making everyday movements like climbing stairs or carrying groceries easier. 3. Better Proprioception and Coordination Proprioception is your body’s ability to sense its position in space without looking. It’s what allows you to walk without watching your feet or react quickly to unexpected movements. Standing on one leg and performing tasks like the shoe challenge enhances proprioceptive ability, improving coordination and reducing the risk of missteps or injuries in sports and daily life. 4. Brain Health and Cognitive Function Balance isn’t just about physical fitness—it’s also linked to brain health. Research suggests that people who struggle with balance may have a higher risk of cognitive decline. Activities that challenge balance stimulate neural pathways, keeping the brain engaged and potentially reducing the risk of dementia and other cognitive disorders. The shoe challenge, which requires focus and coordination, engages both brain and body, strengthening the mind-body connection. 5. Predicting Longevity Several studies have found that the ability to stand on one leg is a predictor of longevity. In one study, middle-aged and older adults who couldn’t balance on one leg for at least 10 seconds were more likely to experience health issues and a shorter lifespan. Improving balance through simple exercises like single-leg stands or the shoe challenge may contribute to a longer, healthier life. 6. A Fun Way to Test and Improve Fitness The shoe challenge isn’t just a social media trend—it’s a practical fitness test. It provides a quick snapshot of your balance, flexibility, and strength. If you find it difficult, don’t worry. Start by practicing standing on one leg for 30 seconds at a time, then gradually incorporate more movement. Over time, your balance and overall stability will improve, making you more resilient and agile. Join the Challenge! Standing on one leg and performing challenges like the shoe test are simple yet powerful ways to assess and enhance your health. Whether you’re looking to prevent falls, improve your athletic performance, or boost brain function, balance training is a crucial (and fun) part of fitness. So, why not give it a try? Slip on a shoe, test your balance, and reap the benefits of better health and longevity. See you at Be Well again soon. Navigate to more articles! PrevPreviousA Calf Raise a Day Keeps the Physio Away 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 week’s blog is from the desk of Pat Lynch, our Senior Physiotherapist As the saying goes, ‘A calf raise a day keeps the physio away.’ Well, that’s not entirely true—but doing a few goes a long way! Strong calves are not only essential for staying upright and sprinting for the bus, but they also protect you from falls, lower limb injuries, and even aging-related issues like osteopenia and sarcopenia (aka muscle loss). Your calf muscles serve as the foundation for nearly every movement you make, so it should come as no surprise that calf raises are a personal favourite, and an exercise I frequently recommend to the people who come to me for physio. 1. Better Blood Circulation Most people are surprised to learn that their calves are their second heart. They do the hard work of sending blood from our lower half up to our heart. Strong circulation is essential for: better cardiovascular health improved organ function (including better skin!) enhanced immune system faster wound healing, and more. Who knew that strengthening our calves would do all that!2. Healthier Joints & Muscles As we age, our joints wear down, and the muscles that support them shrink faster each year (thanks, sarcopenia!). Calf raises keep your lower limbs strong and mobile, reducing joint wear-and-tear and slowing muscle loss. 3. Stronger Bones Hopping can help reverse osteopenia (early bone loss). Just ten hops a day sends enough of a signal to our bones to increase their density and strength. Add skips to your walk! 4. Prevent Falls & Injury Wobbly ankles? Weak calves? That’s a recipe for trips and falls. Strong calves improve balance and stability, making you steadier on your feet—whether you’re navigating the Yarra trails or busy sidewalks. Your Quick & Easy Calf Routine Incorporating calf raises into your routine is simple and effective. Here’s a quick step-by-step guide to ensure you perform them correctly for maximum benefit: ✔ Starting Position: Stand upright with your feet hip-width apart. Use a wall or a sturdy chair for balance if needed. ✔ Lift Your Heels: Slowly raise your heels off the ground by pushing through the balls of your feet. Keep your knees straight and engage your core for stability. ✔ Hold the Position: At the top, pause and feel the contraction in your calf muscles. ✔ Lower Your Heels: Slowly lower your heels back down to the starting position. Avoid bouncing, as can put unnecessary stress on joints. Rinse and Repeat: aim for 10-15 repetitions per set: ✔ Brushing Your Teeth? Do 15 calf raises (bonus points for single-leg!). ✔ Waiting for the Kettle to Boil? Sneak in 10 hops—your bones will thank you. ✔Using the Stairs? Let your heels hang off a step for an extra-deep stretch. As you build strength, try single-leg calf raises for added challenge. By building calve raises into your day, you will strengthen your calf muscles and enjoy the fabulous health benefits they provide! How a Physio Can Help Not all calf raises are created equal. Although they seem like a simple exercise, they are often performed incorrectly. A physiotherapist can check to make sure your technique is spot on, can recommend a suitable calve-raising practice, and help you progress your exercises safely. Whether you need guidance on proper form, in-depth injury prevention, or strengthening beyond basic calf raises, the Physio Team at Be Well can keep you strong and mobile for the long haul. So go on, give those calves a little extra love, and don’t forget to sing out if you want to supercharge your health. Navigate to more articles! PrevPreviousBeyond Sick Care: Be Well’s New Partnerships for Holistic Health in 2025 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.

A few weeks ago we had a fantastic Be Well Conversation with Dr Gillian Singleton GP, co-founder of In2Health and Stephanie Slater, co-founder of Askle. We spoke at length about the ‘sick care’ vs ‘health care’ system we have in Australia, with 1 in 10 people still dying of preventable diseases and conditions and a tiny $89 dollars per head spent annually on health prevention by our Governments. We explored how Lifestyle Medicine Doctors like Gillian and her team take an entirely different, holistic approach to their patients – listening deeply, ensuring the right tests, diagnosis and carefully prescribed combination of medical and lifestyle interventions are in place and regularly followed up for each patient. We also heard about Stephanie’s painful journey to discovering how the lack of key vitamins and minerals were affecting her fertility. Stephanie’s personal experience led her to study,  research and found her own brand of compounded supplements. We discussed how, when and why we might need supplements, what kind of supplements are best and how we know. The good news is that in 2025 we can now access pharmacy grade, individually tailored supplements for each of our unique requirements. We are absolutely thrilled to announce that in April we will be launching Thrive, a personalised lifestyle medicine program developed by Dr Gillian and her team, exclusively to Be Well Members and a partnership with Askle, the only Australian owned and personalised supplement brand. In addition to this, we are also bringing to Be Well the luxury ayurvedic skin and beauty brand, Shankara, from India / US. This truly beautiful range of pure  organic skincare products heals, rejuvenates and nourishes your skin like nothing I have ever used before. I am a complete convert and cannot imagine ever using anything else again. We pride ourselves on a full service, end to end offering at Be Well. With fitness, recovery, meditation, massage, and allied health including physiotherapy, dietician, psychology and kinesiology we have Almost everything under the one roof. Our new partnerships with Thrive, Askle and Shankara add to our incredible Be Well eco-system – one we have carefully vetted and curated, especially for our Members. So watch this space and get ready to dive in and optimise your health care, vitality and beauty at Be Well. Here’s to living healthier, happy, longer and more beautiful lives – inside and out!  See you again at Be Well soon. Navigate to more articles! PrevPreviousFight Inflammaging to Age-Proof Your 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.

Have you ever heard of inflammaging? Neither had I, until recently! But once I started digging into the research, I realized this concept is a gamechanger for anyone interested in longevity and optimal health. Inflammaging is the ongoing, mild inflammation that occurs as we get older, even without clear infections or injuries. Scientists now consider it a key driver of many diseases, from heart disease to dementia. The good news? We have more control over it than you might think! How Inflammaging Affects the Body Chronic inflammation silently damages our bodies in multiple ways: ✔ Cellular Senescence – Aging cells stop dividing but don’t die off. Instead, they pump out inflammatory chemicals, fueling systemic inflammation. ✔ Immune System Dysregulation – As we age, the immune system weakens. It has a harder time clearing damaged cells, which leads to a vicious cycle. ✔ Organ Dysfunction – Chronic inflammation damages organs like the heart, liver, and brain. ✔ Mitochondrial Breakdown – Poor calcium signaling disrupts energy production, leading to fatigue and increased inflammation. Ultimately, inflammation accelerates the ageing process,  contributes to frailty and premature death, and really damages our quality of life. But it’s not inevitable. By taking action, we can slow it or even reverse it. Inflammation Hacks We all know that eating well and exercising can help combat inflammation, but what if you want to go further? Here are some cutting-edge strategies to fight inflammaging: 1. Cold Therapy (Ice Baths & Cryotherapy) Plunging into cold water lowers inflammation, boosts immune function, and increases mitochondrial efficiency. Try Be Well’s Hot & Cold baths or cold showers at home a few times a week to activate your body’s natural anti-inflammatory response. 2. Intermittent Fasting & Fasting-Mimicking Diets Research shows that fasting helps clear out senescent (damaged) cells and reduces inflammation. A fasting-mimicking diet (FMD), where you eat very low calories for 5 days, has been shown to reduce inflammatory markers and promote cellular repair. 3. Grounding (Earthing) Walking barefoot on grass, sand, or soil isn’t just relaxing, it can actually reduce inflammation by balancing the body’s electrical charge. Studies suggest that direct contact with the earth helps neutralize harmful free radicals. 4. Heat Therapy (Infrared Saunas & Hot Baths) Saunas and hot baths mimic the effects of exercise, increasing circulation and reducing inflammation. Infrared saunas, in particular, penetrate deep into tissues, improving mitochondrial function and reducing chronic pain. 5. High-Intensity Interval Training (HIIT) & Strength Training While gentle exercise is great, HIIT and resistance training have been shown to dramatically lower inflammation and boost mitochondrial health. Short bursts of intense activity help your body develop a stronger anti-inflammatory response. 6. Molecular Hydrogen Therapy Drinking hydrogen-rich water or inhaling molecular hydrogen gas has been found to reduce oxidative stress and inflammation at a cellular level. Some biohackers swear by it for improving energy and reducing aging markers. 7. Psychedelic-Assisted Therapy Psilocybin (magic mushrooms) and MDMA are being studied for their anti-inflammatory effects on the brain. They may help reduce neuroinflammation, which is linked to conditions like Alzheimer’s and depression. 8. Microbiome Optimization (Postbiotics & Fermented Foods) Gut health is directly linked to inflammation. Beyond probiotics, postbiotics (the beneficial byproducts of gut bacteria) are gaining attention for their powerful anti-inflammatory effects. Try fermented foods like kimchi, sauerkraut, and kefir for gut health. 9. Red & Near-Infrared Light Therapy Red light therapy has been shown to reduce inflammation, speed up muscle recovery, and improve skin health. Many athletes and longevity enthusiasts use red light panels or devices to support cellular repair. 10. Adaptogenic Mushrooms & Herbs Certain mushrooms like reishi, lion’s mane, and chaga contain powerful compounds that modulate the immune system and reduce chronic inflammation. Herbs like turmeric, ashwagandha, and boswellia also have strong anti-inflammatory properties. Daily Habits Even if you don’t dive into the more radical options, these simple habits can make a huge difference: ✔ Prioritize Omega-3s – Eat more wild-caught fish, flaxseeds, and walnuts to balance your omega-6 to omega-3 ratio. ✔ Ditch Ultra-Processed Foods – Reduce sugar, seed oils, and processed grains, which trigger inflammation. ✔ Get Enough Sleep – Poor sleep increases inflammatory markers. Aim for 7-9 hours of quality rest. ✔ Move Every Day – Even just walking 30 minutes daily reduces inflammation. ✔ Manage Stress – Chronic stress elevates inflammation. Try meditation, breathwork, or nature therapy. Feel Empowered! Inflammaging isn’t inevitable. We can slow the process, improve our quality of life, and potentially extend our health span. There’s no shortage of excellent ways to reduce inflammation and almost all of these are right here, all under one roof at Be Well. Too easy! Here’s to living longer, healthier, happier and inflammation free! See you again at Be Well soon. Navigate to more articles! PrevPreviousCelebrating the Women of Be Well this International Women’s Day Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

‘I want to be like the Women of Be Well when I grow up!’ said Arielle Saar from the Be Well team after watching the Women Of Be Well series she created for International Women’s Day this year. I agree and thanks for your inspired idea, Ari! You can listen to some of our Be Wellers sharing their thoughts about being well which are gaining lots of interest and support over on Be Well’s Insta this week. Check it out and share the inspiring women of our community! It’s International Women’s Day this Saturday 8 March. For me, the IWD 2025 theme: March Forward: For ALL Women and Girls, focused on rights, equility and empowerment, is a clear call to not be complacent about the gains we, our mothers’ and their mothers’ have made over the past decades. The fact women are still under-represented in leadership and decision-making roles, and in too many parts of the world are experiencing day to day discrimination for being female keeps me focused on the road ahead. In my philanthropic and charitable giving I look for organisations supporting women of all ages to advance their human rights and opportunities to fulfil their potential like those vetted by i=change – www.iequalchange.com. We have some incredible warriors at Be Well including Julie Reilly OAM, Seri Renkin OAM, Mim Bartlett and Dr Alison DeSouza, amongst many others, who have dedicated their time and talent to supporting women in Australia and around the world in the arts, philanthropy,   leadership and healthcare. We also have extraordinary female innovators in our Be Well community like Caecilia Potter, whose venture VensoGrow is a featured Start Up in the World AgriTech Summit in San Fransisco next week. Good luck Caecilia! 👍👊👏 Ensuring our female Be Well Members can be the best you can be for your family, work and community is our No 1 priority. The most important person in that complex and often overwhelming triad is YOU. We have to be well to do well. To be the best you can be physically, emotionally, mentally and spiritually requires the 4 R’s – revive, reset, recuperate and re-energize. We are so proud of all our female members. Keep marching forward, we’ve got your backs! Happy International Women’s Day 2025 🙏 Navigate to more articles! PrevPreviousFit & Strong is the New Skinny 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.

A 2021 Ipsos survey found that over 50% of people in Western countries connect “being thin” with being healthy. They think a lower number on the scale means better health. I, too, am guilty. I would love/hate to count the number of days across my lifetime I have been on a diet, or been put on diet by my mother (yes, exactly!). But we now know that being thin is no guarantee of longevity, strength, or vitality. In fact, it can have the opposite effect. It’s fitness—not weight—that determines how well we age, how resilient our bodies become, and how much joy we extract from life. The Science of Fitness as You Age 1. Muscle Mass and Strength: Your Body’s Armour Against Aging From age forty onwards, it resembles a slow erosion that wears away at our muscles. This process, called sarcopenia, turns once-powerful legs into wobbly stilts and makes everyday tasks—carrying groceries, climbing stairs, even standing up from a chair—feel like Olympic feats. But lifting and pushing anything that’s heavy for us, called resistance training, is like fortifying a castle, strengthening our muscles to stand tall against the passage of time. Muscle isn’t just for movement; it’s an endocrine organ. It releases myokines. These compounds boost brain function and reduce inflammation. They help protect against dementia and depression. 2. Cardiovascular Fitness: The Engine That Keeps Running Think of your heart like a car engine: the better you maintain it, the longer and more efficiently it runs. Studies show that cardiorespiratory fitness (CRF) is one of the strongest predictors of longevity. Even if someone carries extra weight, a well-trained heart dramatically reduces the risk of premature death. Elite endurance athletes can have a resting heart rate below 40 beats per minute. While you don’t need to aim for that, improving cardiovascular fitness will keep your heart strong and steady. 3. Fitness: The Ultimate Shield Against Chronic Disease Heart disease, type 2 diabetes, and osteoporosis aren’t just in textbooks. They’re the silent thieves that steal years from our lives. But fitness acts like an invisible shield, lowering the risk of these chronic illnesses. Research in The Lancet found that even moderate physical activity can reduce the risk of premature death by up to 30%. Exercise makes more mitochondria, the energy powerhouses in your cells. This can help you feel younger and more vibrant as you grow older. 4. Metabolic Health: Why BMI is an Outdated Scoreboard We’ve long treated BMI (Body Mass Index) as a health report card, but it’s about as reliable as judging a book by its cover. Research now shows that being “metabolically healthy” matters far more than a low BMI. Fit individuals with a higher BMI can have better metabolic health than thinner, sedentary people. Some lean people have “TOFI” (Thin Outside, Fat Inside). This means they store harmful visceral fat around their organs, even though they look slim. 5. Bone Density and Mobility: The Framework That Holds You Up Bones are like the scaffolding of a building—strong when reinforced, brittle when neglected. As we age, bone density experiences a natural decline, which raises the risk of osteoporosis and fractures. Weight-bearing exercises, resistance training, and impact activities strengthen our bones. This helps lower the risk of falls and fractures. The Takeaway: Strength, Stamina, and Mobility Over Skinny Instead of chasing a lower number on the scale, focus on building a body that moves with ease, power, and endurance. Here’s how: Lift and push weights at least twice a week to maintain muscle and bone density. Get your heart pumping, on one of our Peletons, the treadmill, with brisk walks, or swimming. Prioritise mobility with yoga or Pliates to keep your joints fluid and pain-free. Eat for strength, not restriction, to fuel your body with proteins, healthy fats, and complex carbs. The bottom line? Unless you’re obsese, the number on the scale won’t tell you if you can hike up a mountain, play with your kids or grandkids, or carry your groceries without help. Strength, endurance, and mobility are what keep us thriving. Choose fitness over thinness, and your future self will thank you. Here’s to being fitter, stronger and happier. Navigate to more articles! PrevPreviousFinding Stillness in a Busy World Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I have just returned from an International Womens’ Conference with 500 women from 52 countries, including Be Wellers, Suparna Bhasin-Cooper, Seri Renkin and Peta Christie!, hosted by the Art of Living in Bangalore, India. The conference theme was Just Be – The Secrets of Mind & Consciousness and this pic is of me on stage with other speakers talking about human values, young people,  mental health and education.  I have never been in a room (or Ashram actually!), with quite such a group of women including Bollywood actors, singers, social justice warriors & advocates, journalists, Government ministers, social entrepreneurs, filmmakers, First Nations leaders, educators, environmentalists, health experts, chefs, philanthropists and business leaders. It’s hard to describe the magic of a seamless connection between women from all walks of life – so, so many having overcome great adversity. We listened  and learned about the nature of the mind. We ate, sang, danced, talked, shared stories, breathed, yoga-ed, meditated and brought ancient knowledge systems to each other for 4 days, along with exploring numerous ayurvedic and body treatments for self care. One of the speakers even coined a new Be Well mantra: To do well, you have to be well!  After an inspiring few days I came home and dived into the latest science and research on the benefits of meditation and advanced breathing techniques. Meditation is now a scientifically proven practice with profound benefits for the mind and body. Whether you’re looking to boost productivity, improve mental health, or unlock your creative potential, meditation offers a powerful and accessible tool to help you thrive. Backed by decades of research, there is clear evidence that meditation improves focus, reduces stress, and fosters innovative thinking. Just these three key benefits alone are why it’s worth incorporating into your daily routine: 1. Meditation for Productivity Staying productive can feel like an uphill battle these days. Endless distractions and mounting stress often make it difficult to stay focused. Studies have shown that regular meditation can enhance attention, improve decision-making, and reduce workplace stress—key factors in boosting productivity. Meditation strengthens neural pathways responsible for focus and self-regulation. A study involving 108 employees practicing Heartfulness Meditation found that 90% reported increased productivity, while 81% experienced better focus. By training the mind to stay present, meditation reduces our dependence distractions like emails or social media. Additionally, meditation lowers cortisol levels, fostering a calmer state of mind that allows you to approach tasks with clarity. Workplace mindfulness programs have been shown to increase job satisfaction and overall work engagement. 2. Meditation for Mental Health Mental health is the foundation of overall wellbeing. Meditation significantly improves emotional resilience while reducing anxiety and depression. By calming the mind and fostering self-awareness, meditation helps individuals manage stress and negative emotions. A review of over 200 studies found that mindfulness-based therapies reduce stress by altering brain activity in regions associated with attention and emotion regulation. Meditation also increases metacognitive awareness—the ability to observe thoughts without becoming overwhelmed by them—which is effective in reducing anxiety. For those struggling with severe mental health challenges like PTSD, studies suggest that meditation can reduce suicidal thoughts and foster greater emotional stability. 3. Meditation for Creativity Creativity thrives when the mind is open, flexible, and free from stress. Meditation enhances divergent thinking (the ability to generate new ideas) while reducing cognitive rigidity. Research published in Consciousness and Cognition found that just four sessions of mindfulness training improved visuospatial processing, working memory, and executive functioning—all critical for creative problem-solving. Harvard researchers also discovered that 10 minutes of guided meditation before brainstorming led to a broader range of innovative ideas. Meditation fosters creativity by reducing fear of judgement, encouraging open-minded thinking, and promoting flow states. Whether you’re an artist seeking inspiration or a professional solving complex problems, regular meditation can unlock creative potential. How about Breathing Techniques? Sudarshan Kriya, a powerful rhythmic breathing technique, is a form of meditation that enhances mental clarity and emotional resilience. Rooted in ancient yogic traditions, it involves specific breathing patterns that synchronize the body and mind, leading to deep relaxation. Research has shown that practicing Sudarshan Kriya can reduce stress, lower blood pressure, and increase serotonin levels. Another Harvard study found that this breathing practice significantly decreased cortisol levels, reducing anxiety and improving emotional resilience. It also activates the parasympathetic nervous system, promoting a calm, focused state of mind that enhances productivity and creativity. One of the key benefits of Sudarshan Kriya is its ability to detoxify the body by increasing oxygen levels and improving lung function. Regular practice sharpens mental focus and promotes emotional stability. Want to Get Started? Whether you aim to excel at work or seek greater peace of mind, incorporating a daily meditation can lead to transformative results. No need to go to India! There is an Art of Living meditation and Sudarshan Kriya breathing course this weekend, and one every weekend a month at Be Well. (There are still a couple spots available, check out below). Start today—you’ll be amazed at how quickly this life changing practice unlocks your full potential! Here’s to being healthier, happier, and calmer. Navigate to more articles! PrevPreviousGlobal Expert: What to Eat in 2025 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.

At Be Well we’re all about evidence-based health and wellness—so when a leading expert like Dr. Tim Spector speaks, we listen. If you haven’t heard of him, let me introduce you. Dr. Spector is a world-renowned British epidemiologist and gut health guru, and his research has completely reshaped what we know about food, nutrition, and longevity. You might have heard his famous quote: “The more diverse our gut bacteria, the healthier we are.” This isn’t just a catchy phrase—it’s a science-backed truth that could transform your health. Dr. Spector’s research shows that what we eat directly influences our gut microbiome, which in turn affects everything from our metabolism to our immune system and even our mood. Dr. Spector’s Top Nutrition Tips Here are Dr Spector’s seven top nutrition tips for a longer, healthier life. And here’s to all of us creating seven new eating habits in 2025! 1. Eat 30+ Different Plant Foods Weekly Forget obsessing over single “superfoods.” Instead, focus on variety—fruits, veggies, nuts, seeds, herbs, and spices. Each plant contains unique fibers and polyphenols that nourish your gut bacteria. 2. Boost Your Fibre Intake Adding just 5g more fibre per day can slash your risk of early death by 14%. That’s as easy as an extra handful of nuts, some chia seeds, or a serving of lentils. 3. Get Fermented Yogurt, kefir, kimchi, sauerkraut, kombucha—these fermented foods are packed with probiotics that help diversify and strengthen your gut microbiome. 4. Love Your Fats Ditch the fear of fat! Extra-virgin olive oil, nuts, and even dark chocolate contain heart-healthy fats that nourish your body. 4. Ditch ultra-processed ‘foods’ Cutting your intake of highly processed foods in half could reduce your mortality risk by 12.5%. That means fewer packaged snacks, soft drinks, and artificial ingredients, and more whole, real foods. 6. Rethink Your Bread Rye bread comes out on top as one of the healthiest options. It’s rich in fibre and helps regulate blood sugar better than other breads. 7. Eat the Rainbow Fruits and vegetables aren’t just about vitamins—they’re loaded with gut-friendly polyphenols. Apples, avocados, berries, bell peppers, cabbage, spinach, and even mushrooms offer unique benefits, including potential cancer-fighting properties. Personalized Nutrition: One Size Doesn’t Fit All One of the most exciting aspects of Dr. Spector’s research is his insight that each of us processes food differently. Your response to carbs, fats, and proteins is unique, which means a “one-size-fits-all” diet simply doesn’t work. Instead, the key is to listen to your body, track how foods make you feel, and aim for diversity. Your Quick-Start Gut Health Plan: ✅ Eat a variety of plant foods✅ Try time-restricted eating✅ Include fermented foods daily✅ Increase fibre intake✅ Choose colorful fruits & veggies rich in polyphenols✅ Cut down on ultra-processed foods✅ Move your body regularly✅ Manage stresses✅ Use antibiotics only when necessary✅ Avoid late-night snacking. At Be Well Hawthorn, we love bringing the latest science into real-life habits. Whether it’s gut-friendly meal ideas, movement strategies, or stress management tools, we’re here to help you build a sustainable, evidence-based lifestyle. Here’s to living longer, healthier, happier, together! See you again at Be Well soon. Navigate to more articles! PrevPreviousBend Like Bamboo: A Personal Journey of Resilience 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.

Bend Like Bamboo: A Personal Journey of ResilienceAmanda Campbell and I met last year and I was fortunate to interview her for one of our Be Well Conversations and join her podcast with David. Amanda’s path to becoming a Sports Kinesiologist and intuitive coach began with a life-altering diagnosis. At just 24, Amanda was diagnosed with Multiple Sclerosis (MS), followed by a left-side body paralysis at 29. These challenges, rather than defining her limitations, became the catalyst for her remarkable journey into the world of holistic healing. The Birth of Bend Like Bamboo In 2013, drawing from her personal experiences and professional training, Amanda established Bend Like Bamboo. Her mission? To help individuals overcome stress, adapt limiting beliefs, and optimise healing, with a particular focus on autoimmune diseases through Kinesiology. Kinesiology, for those who might not be aware, is the scientific study of human movement, encompassing disciplines such as biomechanics, physiology, and neuroscience. It examines how physical activity impacts health and performance. Applications of kinesiology include programs that can enhance overall health, reduce the risk of chronic diseases, and improve mental well-being. The Power of a Flexible Mindset Amanda’s core philosophy is simple yet profound: flexibility builds resilience. She believes that a flexible mindset impacts everything that matters – our body’s ability to repair, our capacity to adapt, and our potential to heal and perform. A Holistic Approach at Be Well Amanda combines Kinesiology with coaching to offer a comprehensive approach to wellness with sessions tailored to individual needs to support: • Letting go of stress, mental and physical symptoms• Building resilience and confidence• De-stressing with actionable tools• Connection back to yourself, your relationships and new friends• Repair, rebuild your health and life. The Essence of Bending Like Bamboo In a world where stress and illness can often leave us feeling rigid and limited, with the right mindset and tools, we can all learn to bend like bamboo, adapting to life’s challenges while growing stronger in the process. Watch this space! The Bamboo Solution – free introductory workshops coming soon to Be Well. Here’s to living healthier, younger, longer, happier! See you again at Be Well soon. Navigate to more articles! PrevPreviousDiscover the science-backed method transforming health goals in 2025 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.

It’s the end of January already and some of us have been into our day to day routines for a few weeks, others are just returning to dive into the year. No matter where you are on the 31 January there is no way we can do all the things we do, juggle all the commitments we have, be there for all the people we need AND maintain serenity and equilibrium without first putting on our own mask! (as the flight attendants tell us so diligently). Breakthrough research by James Clear, Adam Grant and others tell us building our health, fitness, and overall wellbeing goals for 2025 is more than a decision, it’s a system. Whether you’re trying to eat healthier, exercise consistently, or manage stress better, motivation alone isn’t enough. This is where WOOP comes to the rescue. I recently found this science-backed method which helps turn aspirations into achievable goals by addressing potential roadblocks in advance. What Is WOOP? WOOP, developed by psychologist Gabriele Oettingen, author of  Rethinking Positive Thinking, is a simple yet powerful mental strategy to help us change behaviours. It consists of four key steps: Wish – Identify a meaningful goal. Outcome – Visualize the best possible result of achieving this goal. Obstacle – Recognize internal challenges that might stand in the way. Plan – Create an “if-then” strategy to overcome these obstacles. Why WOOP Works WOOP is based on mental contrasting, which balances positive thinking with realistic planning. Research shows that those who use WOOP are more likely to achieve their goals because they: Are mentally prepared for setbacks. Feel more committed to their goals. Build better self-control over time. Unlike traditional goal-setting methods, WOOP helps you align your mindset with real-life challenges, making success far more achievable. Using WOOP for your health & fitness 1. Define Your Wish Start by identifying a specific, meaningful health or fitness goal. This could be: “I want to exercise four times a week.” “I want to reduce my sugar intake.” “I want to improve my sleep quality.” The key is to choose a goal that is challenging yet achievable. 2. Visualize the Outcome Imagine how achieving this goal would make you feel. Picture the benefits clearly: More energy throughout the day Feeling stronger and more confident Reduced stress and better mental clarity This positive vision serves as motivation and a reminder of why your goal matters. 3. Identify the Obstacles Now, get real with yourself. What internal barriers might prevent you from reaching your goal? “I often feel too tired after work to exercise.” “I crave sweets in the evening.” “I stay up late scrolling on my phone.” These obstacles often stem from habits, emotions, or thought patterns rather than external factors. Recognizing them in advance is key to overcoming them. 4. Make a Plan Create an if-then plan to tackle your obstacles: If I feel too tired to exercise, then I will do a quick 15-minute workout instead of skipping it. If I crave sweets, then I will drink a glass of water and have a piece of fruit first. If I find myself scrolling late at night, then I will set an alarm to put my phone away at 9 PM. By planning in advance, you remove uncertainty and make success more automatic. Give WOOP a try! Take 5 minutes to apply WOOP to one of your health, fitness, or well-being goals. Write down: Your Wish Your Outcome Your Obstacle Your Plan.   Practice WOOP regulary to reinforce the habit. By consistently identifying obstacles and planning for them, you’ll transform your mindset and take real steps toward a healthier, happier you. Here’s to living younger, longer, better and healthier in 2025! Be Well is all about helping you stay Well On Track with our expert team of physios, personal trainers and allied health practitioners; an amazing community of like-minded people and a ‘third’ space to nurture you. We’re your home away from home where just you are our 100% focus. Looking forward to seeing you again at Be Well soon. Jan ❤️ PS: What goal will you WOOP today? Navigate to more articles! PrevPreviousHow to close the gap between knowing and doing 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 spending seven hours with our little pride and joy, 18-month-old Sophia, balanced on my hip—chasing her around the house, toddling down the road as she pushed her pram instead of sitting in it, and even squeezing in a bit of yoga together—I had a moment of clarity: there’s no way I could keep up without my regular yoga, fitness, and recovery practices. We all know what we’re supposed to do (or at least we think we do): move more, eat healthy, sleep better, being the big three. But how often do we fall into the gap between knowing and doing? I’ve stopped and started (and stopped and re-started) health, fitness, and sport more times than I can count over the decades. What’s truly amazing about our bodies, though, is their capacity to adapt and recover. It’s never too late. Our muscle memory is extraordinary—I’ve experienced it firsthand. Each time, my body has shown me its ability to bounce back with the right effort. One thing I’ve learned through all of this? Health, fitness, and wellness don’t happen by accident. They’re the result of deliberate actions, intentional effort, and proven strategies. By focusing on mental, physical, neurological, and longevity goals, you can achieve transformative results. In just 12 weeks, you can develop the tools and habits to start or re-start your journey to a healthier, stronger, and more vibrant you. Why 12 Weeks? The Science of Transformation Twelve weeks isn’t just a convenient timeframe—it’s a scientifically validated period for meaningful change. A study from University College London found that, on average, it takes about 66 days for a new habit to become automatic. That’s roughly 9-10 weeks of consistent practice. Interestingly, the study observed a wide range, from as shoft as18 to as long as 254 days, depending on the complexity of the behavior and individual differences. This highlights how personal the journey of habit formation can be. Be Well’s 12-week Well On Track program is designed with this research in mind. It about supporting people to have new habits take root and become part of their routine. Twelve weeks is the right amount of time to: building consistency, which is the single most important variable overcome challenges, whether mental or physical achieve measurable progress, in strengh and flexiblity create neurological changes that strengthen new behaviors. Remember, everyone’s path is unique. Some habits might form more quickly, while others may take longer. The key is persistence and patience. With the right support and time, lasting change is absolutely achievable! 12 weeks to a Better Body & Life Well On Track is tailored to your needs, preferences, goals, and time constraints. Step 1: It starts with a comprehesive assessment with one of our amazing physiotherapists. who will invite you to tell your story about how you got here and where you wish to go. You will be assessed using a variety of tools and techniques. This may include an examination on a massage table and a full Styu 3D body scan. Your physiotherapist will work with you to develop your 12-Week Roadmap, tailored to: your health and wellbeing challenges, aspirations and priorities the demands on your time and energy the forms of exercise and recovery you most prefer. Finally, your will be onboarded onto our HUR SmartZone, a complete, stylish training studio suitable for all fitness levels. where every push or lift you make is uploaded to your personal HUR profile, tracking your progress over time. Step 2: Over the next 12 weeks. follow your Road Map. which combines progressive strength training, cardio, and flexibility exercises to boost your overall fitness safely and effectively. Step 3: After 12 weeks, review your progress, and celebrate your achievements. Your physiotherapist will invite you to share the story of your journey, update your Styku results, and review your HUR data and other data indicators with you. If you wish, your Road Map will be updated for the next 12 weeks, as you continue your journey to a longer, younger, better life. 12 weeks to a Happier Mind Exercise isn’t just about physical fitness—it’s a powerful tool for mental wellbeing too. Over the 12 weeks, you’ll experience how regular physical activity can boost mood, reduce anxiety, and improve cognitive function. Studies show that exercise releases endorphins, our body’s natural stress-fighters, and can be as effective as medication for mild to moderate depression. By committing to this journey, you’re not just adding years to your life, but enhancing your mental clarity, emotional resilience, and overall quality of life. Well On Track such a powerful way to close the gap between knowing and doing! Its free for Vital and Prime members, or can be purchased for $1,260, paid in 12 weekly installments. To start your journey, call us on (03) 5581 9686, or book a time to come in to learn more about how we can support you to become your best self. We’re here for you in 2025. Navigate to more articles! PrevPreviousWhat Lisa said… 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.

Happy Friday “At the beginning, I justified coming to Be Well because having everything in one place made sense logistically and fiscally. What was so surprising was how it felt to do yoga, weights, cardio, sauna, and hydrotherapy all in one place. I can now bring a yogi mindset to my inner critic when I can’t keep up in my Peloton session. The perseverance I learned in Pilates class helps me stay in the ice bath longer and so on. This holistic act of caring for myself under one roof has amplified my capacity to see what each practice can teach me.” This message was sent to me by my friend Lisa who has been trying out Be Well over the past week. Lisa captiures the philosophy of Be Well perfectly  We are is so much more than a gym, Pilates, recovery or yoga place. Be Well is a sanctuary to integrate your body, mind and soul, everyday. Sharing Lisa’s experience If you’ve been curious about Be Well and what it’s all about, now is the perfect time to try it for yourself! Over the next month, we’re offering a special $52 one-week trial for you to experience the magic of Be Well firsthand. This is your opportunity to taste the full Be Well experience. Whether you’re a fitness fanatic or a total beginner, there’s something for everyone. Plan a Wellness Week Use this opportunity to explore everything Be Well has to offer. Start your day with yoga, Pilates or try a new fitness class. Relax in the hot/cold baths, recover in the infrared sauna, and experience our compression therapy. This isn’t just trying out a new gym or Pilates studio– it’s a chance to care for your whole self in a supportive, uplifting space. Make It a Week to Remember Whether you come solo or bring a friend, this is your time to focus on health, connection, and wellness. From perfecting yoga poses to discovering the benefits of Pilates and recovery therapies, every moment is designed to help you thrive. Let’s Begin Together 🙏 This Week of Wellness is your chance to start a journey toward a healthier, happier you. Who knows – this might just be the first step toward a longer, more vibrant life! Activate your Week of Wellness today and let the adventure begin! 😎 Looking forward to seeing you (& your friends!) at Be Well soon! Navigate to more articles! PrevPreviousA Year of 1%: The Key to Lasting Health & Wellness NextHow to close the gap between knowing and doingNext 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.

Happy Friday   In 2004, British cycling suffered a crushing disappointment, winning just two gold medals at the Athens Olympics. Fast forward to 2008, and they stunned the world by claiming 14 golds in Beijing. What changed? One man’s commitment to tiny, consistent improvements. Enter Dave Brailsford, the newly appointed Performance Director. Now Sir Dave, he implemented a philosophy of achieving 1% gains in every aspect of cycling—even teaching the team proper handwashing to prevent illness. The remarkable turnaround is a testament to the transformative power of micro-improvements. Building a daily fitness, health, and well-being routine is about embracing micro-steps instead of drastic changes. Amazingly, improving by just 1% each week over a year makes you 1.68 times better than where you started—a 68% improvement. Even more exciting, a 2% weekly improvement over a year nearly triples your results! The key is continuous improvement, one micro-step at a time. Focus on progress, not perfection, and take time to celebrate the positive changes in your body, your life, and your well-being as they unfold. You’re invited I’ve explored the latest research on creating good daily habits and blended it with a dose of common sense. It’s not about following rigid schedules—it’s about building habits that fit your lifestyle and work for you. Take a moment to review the Morning, Afternoon, and Evening sections below. Choose just one to focus on for the next seven days. Aim for a 1% improvement each week, and when you’re ready, move on to another part of your day. Remember, slow and steady wins the race! Morning: Start Strong Wake Up Early Begin your day between 5:30 and 6:30 am to align with your circadian rhythm and take advantage of the cooler morning hours. Early rising boosts productivity and taps into your natural energy peaks.ural energy peaks. Embrace Morning Sunlight Step outside within your first hour of waking for natural light exposure. Morning sunlight signals your brain to wake up, regulates your internal clock, and lays the foundation for better sleep that night.hat night! Move Start with gentle exercises like yoga, stretching, or pilates. These activities gently awaken your body, especially if you’re fasting, without draining energy reserves. Meditate for Focus Spend 5–10 minutes meditating or practicing mindfulness. Morning meditation reduces stress, enhances mental clarity, and sets a positive tone for the day ahead.for the day ahead. Deep Work Window The neurological research is compelling. Between 8–11am our brain is primed for learning, problem-solving, and deep focus. This is the perfect time to tackle demanding tasks, creative projects, or strategic planning. Minimize distractions by setting clear boundaries around meetings, workspace, and notifications. Afternoon: Stay Productive Break Your Fast Wisely Around noon, enjoy a nutrient-dense meal with lean proteins, healthy fats, and fiber-rich carbs. Think grilled chicken, avocado, and quinoa or a colorful vegetable stir-fry with tofu. This combination provides sustained energy without the dreaded afternoon crash. Midday Meditation Combat post-lunch sluggishness with a quick 5–10 minute meditation session. Simple breathing exercises can refresh your mind, reduce stress, and help you stay focused throughout the afternoon. Beat the Energy Dip From 12–3 pm focus on meetings or collaborative brainstorming sessions that don’t demand intense concentration. Stay hydrated to prevent fatigue and incorporate light movement into your routine. A short walk or stretching session can re-energize you without interrupting your workflow. Afternoon Creativity Boost Between 3–5 pm, many people experience a second creative peak. Use this time for brainstorming, writing, or problem-solving. The mental fatigue from earlier in the day can help loosen rigid thinking and spark innovative ideas. Evening: End Well Exercise for Energy and Fitness Late afternoon or early evening is ideal for more intense exercise. Aim for at least 30 minutes of activity to improve physical and mental health. Balanced Dinner for Recovery Dinner includes complex carbs, lean proteins, and vegetables. For example, grilled fish with sweet potatoes and steamed greens. This combination promotes serotonin production, which aids relaxation and better sleep. Relaxation and Screen-Free Time Start winding down at least an hour before bed. Turn off screens to avoid blue light, which disrupts melatonin production, and opt for reading, journaling, or meditating. And now to Sleep ….. Spend 10–15 minutes in a calming meditation session to prepare your mind and body for rest. Practices like deep breathing or progressive muscle relaxation( such as yoga nidra) can ease stress and enhance sleep quality. I’ve also recently discovered a new ‘cool blanket’ for hot nights and sweats which I can’t wait to try! Together, let’s embrace the power of micro-changes to live longer, healthier, and more joyful lives in 2025. Your journey to lifelong wellness begins now! See you at Be Well again soon Navigate to more articles! PrevPreviousHow to break up with New Year resolutions 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.

Happy Friday As the clock struck midnight and the world cheered for a fresh start, many of us are already bracing for the annual ritual of New Year’s resolutions. But what if 2025 could be different? What if, instead of resolutions, you embraced a healthier, more sustainable way to approach your goals? Let’s dive into why it’s time to break up with resolutions—and what you can do instead to make 2025 your best year yet. Re-imagine 2025 without a Resolution List New Year’s resolutions often fail because they’re based on unrealistic expectations. According to studies, 80% of New Year’s resolutions fail by February, leaving people feeling frustrated and defeated. Resolutions are typically: Too rigid: Sweeping goals like “lose 10 kilos” or “quit sugar forever” leave no room for life’s unpredictability. Guilt-driven: They’re often fueled by a sense of inadequacy rather than inspiration. Outcome-focused: Resolutions fixate on results instead of the habits needed to achieve them. If they worked for you in the past, sure, go for it! But if you are like me and most people, think about a new way to start 2025 anew. Make 2025 About Consistency, Not Perfection Instead of chasing resolutions, commit to small intentional actions & micro-habits: Movement over metrics: Explore yoga, dancing, or nature walks. Mindfulness over outcomes: Focus on the process, not the results. Connection over isolation: Join groups or spend time with loved ones to boost mental health. Most importantly, think about today, rather than everyday. If we tell ourselves, ‘Im going to [insert new habit] everyday!’, we are guaranteed to fail. Because the day will arrive, soon, when we don’t. Rather, in the morning think, ‘today, I’m going to [nsert looking after my health and wellbeing by doing this’], and do it. Then you never fail and quickly build your success muscles (followed by real ones, if your new habit involves resistance traning!’). Your Healthiest, Happiest Year Yet When we prioritize consistency and kindness, we create a foundation for lifelong health and happiness. So this year, step off the resolution hamster wheel and embrace a sustainable, compassionate approach to health and well-being. 2025 can be the year you create meaningful, lasting change—without the pressure of resolutions. Our Be Well team are here to help, guide, support and cheer you on! Let’s make it a year of joy, growth, and balance. You’ve got this!  Happy New Year! Navigate to more articles! PrevPreviousPeace and Love 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.

Happy Friday After a full, busy and sometimes overwhelming year, I’m in a reflective mood as we approach the end of 2024. For the past 12 months our family has experienced the loss of friends who have passed, life threatening illness, the incredible joy of weddings and welcoming new babies. All the things, all at once, as they say! Beyond our shores, life has been unimaginably difficult for many around the world. Family, community, place and safety – things most of us in Australia take for granted every day – are only dreams for too many people I meet and work with here and elsewhere. I am deeply grateful for our stated and declared Australian values: treating every person as we find them, with care, compassion and support where needed. We stand for freedom, tolerance and a fair-go. We stand against racism, anti-semitism and discrimination in all forms. For generations, people from across the globe have chosen to come to Australia to escape war, oppression, conflict, discrimination and threats against their life, identity and culture. I know a good number of Be Well Members, and their families, have gained refuge in Australia for a diverse range of reasons including safety and new opportunities. This includes my husband, David, who came to Australia as a political refugee from Apartheid South Africa. These experiences can be both lifesaving and deeply traumatic. They can impact our mental and physical health for decades, and unexpected events can trigger traumas we have long thought repaired. One of the excellent books in the Be Well library is The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. The author, Bessel van der Kolk, M.D is one of the world’s foremost experts on traumatic stress, offers a bold new paradigm for healing. As his book’s title indicates, our bodies store past traumas, so to achieve true healing its essential to involve the body. Dr van der Kolk focuses on the integration of body and mind. He emphasizes the importance of regulating the body’s physiological responses to trauma through practices like yoga, mindfulness, meditation, and other activities that promote equilibrium and self-awareness. Trauma or not, the weeks’ leading up to the end of the year can be particularly stressful, including anticipation of family time. Not every extended family revels in spending up close and personal time together! However and wherever you land this Christmas or Chanukah, please be kind and gentle with yourself. Be Well will be Open for you so you can take timeout to look after you whilst you look after everyone else 🙏 Happy holidays from our fabulous team to our wonderful Be Well Members. And from our family to yours, we sincerely wish you peace, joy and love this holiday season. Navigate to more articles! PrevPreviousThe power (& science) of gratitude 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.

Happy Friday Summer. Beach time in Australia. Family visits and gatherings. Gift giving. The optimism and hope of a whole new year. All these and so much more can fill us with a deep sense of gratitude. We believe expressing gratitude benefits the person we thank. However, gratitude may most best benefit the person who is feeling grateful.  We know this from personal experience, and the research is in: the practice of gratitude positively effect both our physical and mental health. Gratitude helps us feel more positive emotions, relish good experiences, improves our health, helps us deal with adversity, and build stronger relationships. In fact, studies have found that a single act of thoughtful gratitude produces an immediate 10% increase in happiness, and a 35% reduction in depressive symptoms. When we express, and receive, gratitude our brain releases dopamine and serotonin, the two crucial neurotransmitters responsible for our emotions, immediately enhancing our mood. Gratitude has the power to rewire our brains, by reinforcing positive neural pathways and diminishing the prominence of negative thoughts. And the area of our brain where anxiety comes from is the same part of your brain that feels gratitude. Which means you can’t be grateful and anxious at the same time. I saw a guy in the airport today with a hoodie that said: ‘I’m so happy we met’ I walked past and said: ‘me too!’ 😁 I am particularly grateful that it is my 41st wedding anniversary this week.Thanks for coming to Australia DJ 🙏😍 I’m so happy we met, grew a family and, in the third chapter of our lives, I am filled with gratitude that we have been able to build Be Well, together with our wonderful team, to share our passion for living longer, better and healthier 🥰 I am beyond grateful to the Be Well community, so many of whom are friends, and more to come whom we just have not met yet 😁 Feeling the gratitude! Navigate to more articles! PrevPreviousLiving your best life at Be Well 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.

Happy Friday! Everyone is busy at this time of year! So what if I could tell you not only how to make the most of your time but also optimise the benefits of health, fitness and recovery at Be Well? Here’s some combinations to not only save time but turbocharge your fitness and recovery every week! Begin strong Be Strong + HUR or Pilates – medium-intensity cardio and strength training targeting major muscle groups. Mat Pilates + Yoga + Sauna – low-intensity activities to enhance flexibility and promote recovery. Keep going Be Strong + Compression – medium intensity interval training for improved endurance and calorie burn. Pilates or HUR + Sauna – focus on strength exercise and use the sauna for muscle relaxation. End well Hydrotherapy + Compression – utilise hydrotherapy for recovery and compression to reduce muscle soreness. Be Strong + Hyperbaric Chamber, medium intensity cardio with our Airpod hyperbaric chamber for enhanced recovery. Compression + Yoga + Sauna to maintain active recovery. Extra Hot Tips Schedule sauna sessions in the morning to boost energy and metabolism, or late in the afternoon to enhance relaxation and sleep quality. Compression therapy can be used almost any time, particularly after workouts to aid recovery and reduce muscle soreness. A Hyperbaric Chamber and Infrared Sauna combo enhances oxygen absorption and detoxification, promoting better circulation and relaxation. AND we really are better together! People who exercise with others push themselves harder. One study found that people who exercised with someone they thought was better than them increased their workout time and intensity by a whopping 200 percent! So find, or bring, a friend and see you at Be Well again soon! Navigate to more articles! PrevPreviousThere’s still time to get ready for summer! 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.

Happy Friday December is the perfect time to put in that bit of extra effort and get fit around those end of year parties. There is still plenty of time to get ready to feel and look fabulous for the summer. The holiday season is also coming up and for most will be a time of celebration with family and friends. I noticed when I got to a certain age, maybe 50 (late starter, my kids are way better at this now!), that more ‘stuff’ just didn’t do it for me anymore. I wanted life, health and wellbeing experiences: large, small, short or long and unique try outs as gifts. So I started giving those I love and care about the gift of health and wellbeing. If you are feeling similarly, we can help you out at Be Well with a few special gift ideas for you, your family and friends to enjoy! Check out our Blue Zone, The Health Habit  & other books for sale, our beautiful copper water / display bottles or vases, our caps, tote bags, eye masks and cute pilates socks. We also have Health and Wellness packs and gifts vouchers that are so easy to purchase all laid out for you below. One or two clicks and you’re done! So why not give an authentic experience of living healthier, younger, longer and better this year. Your friends and family will love and thank you for it 🙏 And Be Wellers, we’ve got your backs right up until 24 December, so see you again at Be Well soon. Navigate to more articles! PrevPreviousOur Mighty Mitochondria 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.

Happy Friday!   Increasingly statistics like ‘2 in 5 people will develop cancer in Australia’ are being spoken about as an inevitability. Cancer has impacted my family, like many others, and we have looked to new drugs and treatments to change outcomes. Recently I have been reading and listening to the pioneering Professor Thomas Seyfried from Boston, author of 150 peer reviewed articles and books including: Cancer as a Metabolic Disease. Professor Seyfried argues that cancer is primarily a mitochondrial metabolic disease, not a genetic one, as traditionally believed. As he puts it, cancer is simply cells division out of control. Seyfried’s research suggests that cancer cells rely on fermentation for energy due to damaged mitochondria, using glucose and glutamine as primary fuels. This dysfunction prevents normal cellular respiration and leads to the uncontrolled growth of cancer cells.  Non-toxic Metabolic Therapies Seyfried advocates for non-toxic metabolic therapies, such as calorie restriction and ketogenic diets, which deprive cancer cells of fermentable fuels while supporting healthy cells with ketone bodies. These therapies aim to target the metabolic vulnerabilities of cancer cells, offering a promising alternative to traditional treatments like chemotherapy and radiation. Seyfried also recommends using hyperbaric oxygen therapy as part of a “press-pulse” therapeutic strategy for cancer treatment. This approach involves combining the ketogenic diet with hyperbaric oxygen therapy to complement traditional cancer treatments. How to boost your mitochondria health quickly! It seems mitochondrial health is crucial to preventing and treating cancer and recent research suggests several strategies to quickly boost your mitochondrial health: 1. Caloric Restriction has been shown to enhance mitochondrial biogenesis, improve respiratory activity, and increase ATP concentration – the molecule that stores and provides energy or  fuel for our cells.  2. Exercise: Regular physical activity, especially endurance training, increases mitochondrial content and improves oxidative capacity.  3. Supplements: Urolithin A, a compound derived from gut bacteria, can enhance mitophagy and improve muscle endurance. Other supplements like CoQ10, NAD+, and PQQ support mitochondrial function. NB always get tested and access expert advice re supplements. 4. Intermittent Fasting: promotes mitochondrial biogenesis and reduces oxidative stress by switching energy sources from glucose to fatty acids and ketones. You can listen to a full interview with the remarkable 78yr old Professor Thomas Seyfried here: https://www.youtube.com/watch?v=VaVC3PAWqLk As the Professor says, it’s up to each of us to decide our path but he is a great proponent of the core philosophy of Be Well: our lifestyle (truly) is our medicine. Sleep, diet, exercise and recovery are our superpowers and completely within our control. Let’s use them to live longer, better, healthier and happier lives. 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.

Happy Friday! At this time of year just about everyone is feeling tired and emotional. Our usual form is to crash through to the holiday break and then fall in a heap. What if there was one thing you could do that will guarantee a different end to the year and give you more years on your life without cognitive decline? I’ve done some research and it turns out sleep is the superpower that will get us through to the finish line, all of them, with flying colours! The Big Picture Sleep can help with tiredness and stress in many ways, including: ● Reducing stress hormones: Sleep helps reduce the body’s production of cortisol and other stress hormones. ● Improving mood: Well-rested people tend to be calmer and react less strongly to negative situations. ● Regulating the immune system: Sleep helps the body produce substances that fight infection and illness. ● Improving brain function: Sleep helps the brain form new pathways for learning and memory, and improves attention, decision-making, and creativity. ● Enhancing energy: Sleep helps people feel more energised. Sleep and Longevity Recent research underscores the vital role sleep plays in longevity, and aging. Poor sleep is linked to chronic diseases like diabetes and cardiovascular issues, with both insufficient and excessive sleep increasing mortality risk. Healthy sleep patterns can actually boost life expectancy. Brain Sleep Varied sleep patterns are associated with increased risk of cognitive decline, as seen in a study where older adults with fluctuating sleep patterns showed higher cognitive impairment compared to those with stable sleep patterns. 5 Hot Sleep Tips 1. Regular Sleep Schedules Maintaining consistent sleep-wake times is crucial. Regular sleep patterns are strongly associated with lower mortality risk, even more so than sleep duration alone. 2. Deep Sleep Maintenance Super-agers often retain more time in deep, slow-wave sleep, which is restorative and linked to better health outcomes. 3. Balanced Sleep Duration Both abnormally short and long sleep durations are linked to increased mortality, highlighting the importance of balanced sleep habits for longevity. 4. Bin the Booze The older you get, the worst the impact if alcohol on your sleep quality. Drink less, and stop drinking 3 hours before bed for a good night’s sleep. 5. Napping’s Nuances Daytime napping can enhance cognitive function if done moderately – the ideal is 20-40mins. The optimal nap time is between 1-4 pm to align with natural cycles and avoid disrupting nighttime sleep. Sleep well Be Wellers! Navigate to more articles! PrevPreviousFire & Ice 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.

Happy Friday! In our quest for improved health and longevity, we’ve explored various wellness practices and brought them under the one roof at Be Well. However, one ancient technique that has stood the test of time and we couldn’t wait to offer it due to its remarkable benefits.  Hello, hydrotherapy or contrast baths, involving hot and cold-water immersion.While research into the benefits of hydrotherapy is ongoing, emerging perspectives are promising as is some compelling areas of research and evidence: ● Cellular Health: Recent studies have highlighted the role of hydrotherapy in improved circulation and reduced inflammation in promoting overall cellular health. Healthy cells are more resilient and better equipped to withstand the aging process. ● Enhanced Immunity: hydrotherapy can boost the immune system by increasing the production of immune cells, particularly natural killer cells. This heightened immune response may help the body fend off infections more effectively. ● Pain Relief: A recent meta-analysis published in the Journal of Pain Research (2023) has highlighted the efficacy of hydrotherapy in relieving chronic pain. The alternation between hot and cold water can help reduce inflammation, soothe discomfort, and improve overall pain management. ● Stress Reduction: Studies published in the Journal of Psychophysiology (2022) have investigated the psychological benefits of hydrotherapy. Regular sessions were found to significantly reduce stress and anxiety levels, contributing to better mental health. ● Cardiovascular Health: A study in the European Heart Journal (2023) suggests that hydrotherapy has the potential to enhance cardiovascular function by promoting healthy blood pressure, reducing cholesterol levels, and improving arterial flexibility. ● Pain Management: A longitudinal study published in JAMA Internal Medicine (2023) has highlighted the role of pain management in longevity. Chronic pain conditions can significantly impact the quality of life in older adults, and the pain relief provided by hydrotherapy can make daily activities more manageable and enjoyable. With all that said and done hydrotherapy might still be your worst nightmare or your most exciting new gamechanger! Either way, you won’t know until you try it so we encourage you to give it a go!  Getting into the water Our baths are set at the recommended 40C for hot water and 10C for cold water.  Here’s the recommended Be Well hydrotherapy protocol: ● Immerse your entire body or the warm water for 1 to 3 minutes. ● Immediately follow with a 1-minute dip in cold water. ● Repeat this process for up to 20 minutes, ending with cold water. As you gain experience, you will find you are able to stay in the cold water up to 3mins. You can use hydrotherapy once a day, once a week or once a fortnight. It’s up to you.   Enjoy Be Well’s carefully curated health, wellness & longevity program. It’s all part of what we call The New Healthy – and embracing the living younger, longer, better revolution! Navigate to more articles! PrevPreviousWhat is ‘contrology’? 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.

Happy Friday! As many of you know, I have been a dedicated yogi for many decades, however with the closure of my local yoga studio during covid, I decided to finally give Pilates a try. Joseph Pilates originally called his work ‘Contrology’.  He founded his body/mind/spirit approach to movement on 6 core principles: centering, concentration, control, precision, breath and flow.  Pilates aka Contrology worked! About 8-12 months later ( I have lockdown amnesia ) I looked and felt great, and strong. I still couldn’t run up stairs effortlessly after those twice weekly sessions though? We know pilates improves core strength, flexibility and balance, but turns out it doesn’t provide enough cardio or resistance training, particularly to meet the needs of people over 40. As we get older, we experience a marked decline in muscle mass and bone density, and an increase in body fat, which in turn increases our risk of chronic health conditions such as osteoporosis, heart disease, and diabetes. So it’s incredibly important to combine both resistance training and cardiovascular exercise, in addition to practicing Pilates for its unique benefits. Latest research also recommends an intentional recovery program to ensure we give our bodies the best chance to bounce back and repair after exercise. We purposefully designed Be Well as an integrated and holistic approach to flexibility training, cardio, resistance and recovery with an expert team of PT’s, yoga and Pilates instructors, massage therapists and a senior physiotherapist. We know every individual has different fitness levels, preferences and goals, so we build you individually tailored 12 week programs that are safe and effective. The verdict? Pilates isn’t enough, but we’ve got you covered. So please, enjoy and use everything we have curated for you all under one roof, share this incredible discovery with your friends and be well together! Navigate to more articles! PrevPreviousSweat it out 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.

Happy Friday! I came late to saunas, no doubt because I grew up in Queensland. With all the humidity in summer, it was a bit like living in a sauna. It was only when we got to Melbourne that I discovered what zillions of people have known forever.  People have been getting into saunas for a while. As in, for thousands of years. In Scandinavia, of course, but also China, the Americas, and elsewhere. The first known sauna in Finland was a hole dug into the side of a hill (and ‘sauna’ is the only Finnish word in popular use in English). In Mexico and central America, a temazcal is a sweat lodge, usually made of clay or stone. The ancient Romans and Greeks built large scale bathing facilities that included thermal rooms for sweating. In Islamic culture its called a hammam. Indians use heat therapy in Ayurvedic medicine. And so on.  People went to the enormous trouble of creating a heated space because of the considerable benefits they experienced. And because its so pleasurable. Come the 20C, science caught up and a huge number of studies now prove just how beneficial saunas are.  Saunas provide passive exercise. We just sit or lie down, enjoying the heat, perhaps listening to music or a podcast or chatting with a friend. But there’s a lot going on. The body tries to cool itself by increasing heart rate, pushing blood from the core to the skin, and sweating, being the main ones. When we heat the body by running or similar, the body cools itself in the same way.   These cooling actions improves our health in several ways:  – Cardiovascular health improvements by reducing blood pressure, heart rate, and cholesterol levels. – Reduced inflammation throughout the body and improving symptoms of conditions such as arthritis, muscle pain, and chronic fatigue syndrome. – Improved detoxification by helping to increase sweating, which can help to remove toxins from the body and boost metabolism. – Improved skin health by increasing blood flow and creating a significant increase in collagen production. Traditional saunas use steam to create heat, mostly by throwing water onto hot rocks. Infrared saunas heat the body directly, rather than heating the air around the body. Invented in the 1960s by Japanese scientist Dr. Tadashi Ishikawa, infrared saunas are more comfortable and efficient than traditional saunas, and also allow for a wider range of health benefits. Our superb Sunlighten saunas are literally best-in-class. The most effective, highest quality full-spectrum saunas available on the market, near, mid and far infrared available.  They include Chromotherapy, or colour therapy, the science of using colours to adjust body vibrations to frequencies that result in health and harmony. They have a full sound system, including Spotify, YouTube (and even Netflix!). Mostly, you’ll sweat deep, and sweat fast, saving time while getting the maximum physical benefits of full spectrum infrared therapy.  What To Do Before A Sauna– Drink water – Place a towel on the bench and floor of the sauna (and keep a clean towel handy to wipe excessive sweat from your body too)– Set up your favourite music or podcast through the Bluetooth connectivity. What To Do During A Sauna– Drink water– Enhance your sauna experience with colour therapy– Sit back and relax! Ponder the meaning of life, what to have for dinner, how awesome you’ll feel after a great sleep (we recommend going phone-free during sauna sessions too) What To Do After A Sauna– You guessed it, drink more water – Have a shower to cleanse the skin (hot tip: a cold shower will activate cold shock proteins which can aid weight loss) – Feel good! (I know, we’ll have to twist your arm on this one)  Enjoy the sweat and live longer, younger, healthier, better all!  Navigate to more articles! PrevPreviousHUR will never HURt 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.

Happy Friday! Gyms are notoriously tricky. Not only do most of them look like torture chambers and sound like the nightclubs of our 20’s, if you hurt yourself by using the equipment wrongly – an all too often occurrence – you can take yourself out for months. Most people never return. On the contrary, our resistance training equipment at Be Well was designed by the world renowned team at Helsinki University in Finland. We searched the world for the most evidenced and researched equipment designed to support all fitness levels. HUR products and programs are based on scientific research and incorporate the latest findings from universities, research centres, and other organizations. HURs research guidelines ensure that the company is involved in high-quality research in the fields of exercise science and exercise as medicine. Tailored precisely to your body and goals, the HUR equipment is adaptable and adjusts resistance automatically based on your workout history, allowing you to build strength efficiently. HUR’s low-impact design targets muscles without causing strain on your joints, promoting faster and safer strength development. Specific benefits of HUR equipment  include: Improved strength, posture, flexibility, and mood Decreased pain Strengthening the back and shoulders Helping to build strength back after operations. Once you’ve completed your HUR Onboarding, you gain access to our HUR classes and small group strength training sessions at different times. In addition to structured sessions, you can also utilise the equipment during non-class hours. HUR Onboarding is included at the beginning of Be Well membership, ensuring a seamless start to your wellness journey. Schedule your session via the App, or speak to a Be Well Keeper to begin experiencing the benefits today. Enjoy training safely and happily to live longer, younger, better! Navigate to more articles! PrevPreviousBreathe in Wellness 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 love our Be Well Hydroxy AirPod. Usually I rest and meditate, though I have been known to take my laptop in with me! I’m always amazed, though not surprised, by how much quality work I get done in there. This is because the AirPod causes oxygen-enriched blood to flow into my brain, putting my mind on steriods! The Hydroxy AirPod is unique Standard hyperbaric chambers only increase oxygen, whereas our device combines oxygen and hydrogen, hence the name, Hydro(gen)Oxy(gen) AirPod. This offers many benefits, including: 👉 Inflammation and Recovery The therapy reduces inflammation, accelerates recovery from fatigue and muscle injuries, and enhances wound healing. 👉 Overall Wellbeing It promotes relaxation, boosts energy, and supports optimal cell health 👉 Reduction in Oxidative Stress Regular use helps reduce oxidative stress by scavenging reactive oxygen species (ROS), thus protecting cells from damage 👉 Enhanced Recovery and Healing Accelerates wound healing, muscle recovery, and promotes pain reduction. Early studies have also found that consistent use achieves significant positive impact for people sufferring from long-haul Covid. Impact on aging 👇🏼 Hydroxy therapy, particularly involving molecular hydrogen, impacts aging through its antioxidative and anti-inflammatory properties. It neutralises harmful radicals, maintains genomic stability, and mitigates cellular senescence, which are key factors in aging. Improving cognitive functions such as concentration and memory is a real benefit. Additionally, our Hydroxy AirPod supports the brain’s natural repair and regeneration processes, contributing to improved mental acuity and overall cognitive health. Additionally, it regulates autophagy, mTOR, and mitochondrial functions, all contributing to slowing the aging process and preventing age-related diseases such as neurodegenerative disorders.. Furthermore, hyperbaric oxygen therapy (HBOT) has shown potential in increasing telomere length and clearing senescent cells, which are markers of aging. How often should I use the Hydroxy AirPod? General Wellbeing: For overall health benefits, 1-2 sessions per week, lasting  30-60 minutes, are typically recommended Recovery from Injury or Illness: A more intensive schedule of 3 sessions per week, lasting 30-60 minutes, is often advised for those recovering from injuries or specific conditions. Acute Issues: For acute health issues, daily sessions may be beneficial. Sit back and chill-out while the AirPod does its magic. Pressurised to 1.35ATA, this safe and effective therapy increases oxygen and hydrogen cellular concentration. Ideal for anyone wanting to boost their energy, aid repair, regulate oxidative stress, deepen their sleep cycle and improve their cognitive function. Members get use of the AirPod as part of thier membership Newsletter subscribers can book sessions using the button below. Book your AirPod session Navigate to more articles! PrevPreviousDon’t take the fall 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.

Happy Friday Sayed The other day I slipped on a liquid spill in an aisle at our fav IGA, the one opposite Be Well in Hawthorn. I was all dressed up and ready for our most recent Be Well Conversation with the wonderful Brigette McGuire and Holly Ransom, two remarkable women with a lifelong commitment to equity in sport. We were supporting Brigette’s upcoming first New York marathon to raise funds for the Billie Jean King Foundation. Good luck, Brigette! I fell hard but miraculously didn’t break or sprain anything. A lovely customer helped me up and I went back to Be Well and iced a very bruised elbow, arm and leg. It’s been a few weeks of healing and I am back into my routine now. I’ve had quite a few falls over my life, mostly where fashion meets function: stilettos or platforms meets potholes on pavements or cobblestones in Melbourne. Happily, I tend to ‘bounce not break’, which prompted me to dive into the research to find out why. The Science Several studies have demonstrated the effectiveness of balance training and resistance (strength) activities: A systematic review found moderate to large improvements in balance ability following resistance exercise in adults and older adults. Specifically: Functional reach test improved by 4.22 cm on average Single-leg standing time increased by 1.9-37.6 seconds Timed up-and-go test time decreased by 0.55 seconds A 10-week balance training program called “Stay Balanced” showed significant improvements in balance, gait speed, leg strength, and reduced fear of falling The benefits persisted even 3 months after the training ended. A Cochrane review found that the most effective balance training programs ran three times a week for three months, involving standing and challenging balance exercises. The Activities The big winners are incorporated into Yoga, Pilates and gym routines, all on offer at Be Well. Here’s a sample of movements that improve balance and stability: Yoga: Tree Poses, Triangle Poses, Warrior Poses Reformer Pilates: Eve’s Lunge, Warrior 2 Lunges, Pike and Splits Gym Exercises: Single-Leg Balance, Step-Ups, Single-Leg Squats. Its not just a case of ‘use it or lose it’’; rather, its ‘use it and improve it’. The X- Factor I then discovered a very surprising X-Factor that had an enormous impact on whether we bounce or break, when the inevitable falls happen. Vitamin D, or better still, Vitamin D and calcium combined, help prevent falls in adults by improving muscle function and bone health. For instance, one study reported that vitamin D (800 IU/day) plus calcium (1200 mg/day) reduced fall risk by 27% at 12 months and 39% at 20 months. Vitamin D enhances muscle strength and balance by acting on muscle tissue receptors, which improves physical performance and reduces fall risk. When combined with calcium, vitamin D supplementation is more effective, as calcium supports bone density and strength, reducing fracture risk if a fall occurs. As with any supplement, it’s only worth taking if you are deficient; otherwise, you’re just making expensive urine. Given the importance of Vitamin D and calcium,  it’s worthwhile asking your GP for a blood test to assess your levels in case you need a boost. Here’s to living longer,healthier, better and fall-free! See you at Be Well again soon Navigate to more articles! PrevPreviousMIND Your Diet: A Path to Better Brain 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.

Happy Friday! ‘You are what you eat’ takes on new meaning when it comes to brain health. Recent studies have shown that our dietary choices profoundly impact brain structure and performance. The brain, while only about 2% of our body weight, consumes roughly 20% of our daily caloric intake, underscoring the critical role nutrition plays in maintaining optimal brain function. Enter the MIND diet, a dietary pattern designed to boost cognitive function and protect our brains from age-related problems such as Alzheimer’s and dementia. The MIND diet is a hybrid of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet, developed by Professor Martha Clare Morris and her team at the Rush Institute for Healthy Aging in Chicago. The Science Behind MIND I’m not as worried about my physical health as my brain health these days. Thank You Be Well! So I was intrigued to hear that combining elements of two quality diets (in the sense of eating plans, rather than weight loss) provides a double-whammy for cognitive wellbeing. Research on the MIND diet has shown compelling results. A 2015 study found that adherence to the MIND diet was associated with slower cognitive decline. The difference in cognitive decline rates between those in the highest and lowest tertiles was equivalent to being 7.5 years younger in age. More recent studies have backed these astonishing results: – A 2021 study showed it slowed cognitive decline in stroke survivors. – A 2022 study revealed that middle-aged adults who closely followed the MIND diet had faster information processing speeds. – Another 2022 study found that obese women following a calorie-restricted MIND diet for three months showed improvements in working memory, verbal recognition memory, and attention.   Beyond Cognition The MIND diet’s benefits likely extend beyond brain health. Its components are rich in antioxidants and anti-inflammatory compounds, which contribute to overall health and wellbeing. The diet’s effectiveness may lie in its ability to combat two key factors: oxidative stress and inflammation. Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body. The brain is particularly vulnerable to this type of damage. Inflammation, while a natural response to injury and infection, can be harmful if not properly regulated and contributes to many chronic diseases. Another intriguing aspect of the MIND diet is its potential to reduce harmful beta-amyloid proteins, which can accumulate in the brain, forming plaques associated with Alzheimer’s disease. The Big Picture While nutrition is crucial, it’s just one piece of the puzzle when it comes to brain health. Lifestyle Medicine offers a comprehensive approach to living younger, healthier, and happier. Its pillars include: 1. Nutrition: emphasise whole, plant-based foods 2. Physical activity: regular movement and exercise 3. Sleep: focus on restorative sleep and sleep hygiene 4. Stress management: practice techniques to reduce stress 5. Avoid risky substances: tobacco, illicit drugs, and excessive alcohol 6. Healthy relationships: foster positive social connections I believe gratitude, self-reflection (journaling) and exposure to nature are important additional pillars. Genetics only account for about 20% of our health outcomes, and supplements play an even smaller role.By adopting the MIND diet and incorporating the principles of Lifestyle Medicine, we can take significant steps towards maintaining our cognitive function and overall health as we age. So it’s on us! We have so much more control about our healthspan and lifespan – our years of good living – than we think. Look forward to seeing you at Be Well again 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.

Happy Friday! If you’ve ever wondered what it’s like to meet a Guru, which translates to ‘Indian spiritual teacher’, in five weeks time you’ll get your chance in Melbourne. The world renowned spiritual teacher and founder of the Art of Living movement, Sri Sri Ravi Shankar, is coming to Australia and, on Saturday, 19 October, he’s hosting an intimate gathering of a few thousand people at the Margaret Court Arena. He’ll lead a two-hour workshop about how to manage your mind, feel rejuvenated and celebrate the miracle of life. Guru Who? Although Forbes magazine named Sri Sri Ravi Shankar the fifth most powerful leader in India, I’d never heard of him or the Art of Living (AoL) until a few years ago. I grew up in a Christian household, am basically agnostic but, like most people, I’ve long been fascinated by the undeniable interplay and dance of body, mind, soul. Over the years, I’ve delved into many kinds of spiritual practices – Ba’hai, Buddhism, including meeting with the Dalai Lama, many meditative and contemplative programs, courses and retreats.  Then, in January 2020 – just before Covid! – our good friend, Suparna Bhasin-Cooper, invited David and me to join her on a week-long stay at the Art of Living Ashram (Retreat) in Bangalore. The ashram is a village with over 5,000 residents/employees, set in a beautiful botanical garden, replete with a resident elephant!   We learned, and experienced wisdom, not religion. There’s no credo, theology, obligations, or rules; your spiritual journey is your own, and you draw on the wisdom, and engage in yoga, breathing, meditation and other practices, as you choose.  We spent time exploring ancient traditional Ayervedic treatments, many of which are now completely commonplace in the western world, including Australia. Delving into the eastern concept of health, wellbeing and meditation in context was the most profound experience. Just letting go and immersing ourselves in the culture and ways of doing and being, without judgement. It’s incredibly freeing and liberating. Service to humanity AoL invests heavily in education, running over 800 schools and two universities. It runs Ayervedic clinics across the country and two large hospitals. AoL is very active in rural development to assist the poorest of the poor. It’s strongly committed to environmental work, undertaking forest and river regeneration, including on the Ganges. The AoL Research Institute partners with major universities including Harvard, Cambridge and Sydney, to assess ancient practices such as meditation and yoga using scientific methods. Turns out, there is considerable scientific support for the efficacy of these practices on our health and wellbeing.  In his roles as an international diplomat and leader of a movement active in 180 countries, Sri Sri Ravi Shankar’s influence and impact extends far beyond India. He has a bold vision for a peaceful world, regularly hosting large scale inter-faith events with diverse leaders from around the world and thousands of attendees. All working to make the world a better place. Be Well & AoL David and I were privileged to spend half an hour with Sri Sri Ravi Shankar in Bangalore. After noting they were of a similar age, David asked him: ‘What is old age for?’ He replied: ‘Don’t get old!’ Sri Sri Ravi Shankar fuelled our passion and vision: changing the way we age is what Be Well is all about! It’s not for everyone of course, but if you are curious and interested, the organisers have set aside 40 Be Well seats in a block, so that Be Wellers, and their partners and friends, can be seated together. You can book tickets for yourself, friends and family here:  Book Now We fully embrace body, mind and spirit – whatever it means to you, wherever you are on your journey. Everyone is welcome at Be Well. See you again soon Navigate to more articles! PrevPreviousWho wants to be forever young? 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 guess music copyright laws wouldn’t let Dr Mark Hyman use the most apt title for his latest book but “Young Forever” is close enough! A pioneer in functional medicine, Hyman’s book adds new insights to the revolution underway regarding how we perceive aging and health, reversing disease and maintaining vitality well into old age. A revolutionary new way Functional medicine is a revolutionary new way to understand the underlying causes of disease and how our genes, our environment, and our lifestyle interact to determine health or disease. Hyman promotes a personalized approach to medicine, focusing on treating the person rather than the disease. This involves understanding how diet, stress, and environmental factors influence gene expression and metabolism. In Young Forever, Hyman delves into the science of aging, explaining how cellular processes can be influenced for better health outcomes. He provides actionable advice on diet, exercise, stress management, and toxin exposure, aiming to empower individuals to take control of their health destinies. Hyman’s philosophy is that understanding and addressing the root causes of health issues is more effective than merely treating symptoms. The fork is your most powerful tool to change your health and the planet Food as Medicine is a key theme, Hyman’s view that chronic diseases are largely foodborne illnesses is a compelling frame. He advocates an approach that recognises healthy, high quality food as a powerful tool for healing and prevention. The right conditions for your body and soul to thrive Hyman stresses the importance of community action and policies that support healthy living environments. He believes that the strength and quality of our social networks significantly influence our physical health, as well as our wellbeing. Young Forever challenges conventional views on aging. The book is filled with insights from longevity research, aiming to provide readers with practical tools to slow aging and rejuvenate both body and soul. Key Takeout for Be Wellers Hyman’s approach is grounded in the belief that getting older is not an inevitable decline. It’s a great complement to Be Well and all we know and do here everyday with our community of Members to stay younger and healthier for longer! Enjoy diving into this great read and see you at Be Well again soon! Navigate to more articles! PrevPreviousFather’s Day Edition 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 using the upcoming Fathers’ Day weekend to jump in with a special Be Well Men’s newsletter edition. After a recent medical episode I’ve been getting back on the road to full health. However, I now find myself having to make work at getting my actual fitness back after not being able to do more than a bit of walking for the past few months. Even without a medical emergency, the path to optimal health and fitness can feel daunting for many men. If we’ve been sitting around in offices for decades, playing occasional sport (imagining we’re still in our 20’s), or finding ourselves breatless  climbing stairs or walking fast – our lack of fitness and health can be a shock or, at least, a jolt into reality. So I dived into the research to find out about how I could fast track my way back to fitness. I confirmed what I already knew: with the right strategies and dedication, significant improvements can be achieved really quickly.  Here’s five evidence-based goals I’ve been focusing on, which will help men kickstart or restart our health and fitness journey: 1. Prioritise Protein Protein is essential for muscle growth, repair, and satiety.  A meta-analysis published in the Journal of Nutrition found that eating adequate protein can help increase muscle mass and strength, especially when combined with resistance training.  Your Goal: 0.8-1.2 grams of protein per kilogram of body weight daily. 2. Exercise  Strength training is crucial for building muscle mass, increasing metabolism, and improving bone density. Gradually increase the weight, reps, or sets in your workouts to continue making progress. Men reach peak benefit from doing three sessions per week. Cedars-Sinai research confirms men get a maximal benefit when performing 300 mins / 5 hours of moderate to vigorous activity per week. Your Goal:  Build up to three sessions per week. Bonus! Men lose weight faster than women as we tend to have more lean muscle. 3. Enough Sleep Quality sleep is essential. A non-negotiable. The foundation of health and wellbeing.   A study published in the Sleep journal found that sleep deprivation leads to decreased testosterone levels, increased cortisol levels, and impaired muscle recovery. To say nothing about memory loss and simply lacking energy to live the life we want.   Alcohol has been proven to be a key sleep interrupter as we get older, so reduce the booze. Your Goal: Wake up at the same time each day, including weekends. Do that, and you’ll soon go to bed at the same time each night.   4. Stay Hydrated Dehydration leads to fatigue, decreased performance, and even headaches.  As little as a 2% loss of body weight due to dehydration can negatively impact physical performance, particularly aerobic endurance. Your Goal:  Ditch the plastic, get a fun 1 litre water bottle and drink 4 litres/day guys! 5. Manage Stress Chronic stress negatively impact health and fitness by increasing cortisol levels, leading to weight gain, impaired immune function, and decreased energy. To cite just one study amoung many, the stress management techniques like meditation and yoga help reduce cortisol levels and improve overall well-being. Your Goal:  Even 10 mins meditation a day induces calm, boosts focus, and improves productivity. I can personally attest to these benefits and almost never miss a day. It’s NEVER too late to start / restart! At Be Well, we focus on getting our health, fitness and wellness back on track  Here’s some great options (and gift ideas for the men in your life): ️ Be Well membership ️ Physio Assessment with Pat Lynch, Senior Physiotherapist  ️ Be Well Restore massage  ️ Hot and Cold intro session – next one Wednesday 28th, 12pm ️ 60 min Personal Training – new at Be Well!  ️ Enrol in the Happiness Program with Art of Living at Be Well. Our amazing Be Well Keepers can also organise any of the above options.   I look forward to seeing you at Be Well soon. Navigate to more articles! PrevPreviousWe age dramatically in our 40’s & 60’s: New research 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.

Forget the slow and steady decline – a new Stanford Medicine study challenges the traditional view of ageing. Researchers have identified two distinct periods of rapid biological change in humans, occurring around the ages of 44 and 60. This groundbreaking study, published in Nature Aging, sheds light on the non-linear nature of ageing. The 40s & 60s Shift The researchers analysed data from over 100 participants between 25 and 75 years old. They tracked a staggering amount of information – over 135,000 different molecules and microbes – revealing a surprising pattern. The study identified dramatic changes in molecules, microbes, and various biological markers related to cardiovascular disease, metabolism, and immune function during these periods. The findings have significant implications for understanding and managing age-related health risks. What changes? In the mid-40s, significant changes were linked to: Alcohol, caffeine, and lipid (fat) metabolism Cardiovascular disease risk Skin and muscle function. By the early 60s, the focus shifted to: Carbohydrate metabolism Immune regulation Kidney function Continued changes in cardiovascular disease risk. Interestingly, these changes were not limited to women – men experienced similar shifts in the mid-40s, suggesting factors beyond menopause are at play. Mitigating the 40s Shift Once again, the solution is found in Lifestyle Medicine: using our lifestyles as our medicne.  The value-add from the research is that our focus should shift depending on our age. On reaching your 40s, consider giving particular attention to: Prioritise maintaining a healthy heart: Regular aerobic exercise (like running, swimming, or cycling) and strength training (like HUR and Be Strong classes) help reduce the risk of heart disease Reduce stress: Techniques such as meditation, yoga, or deep breathing are great for reducing the kind of stress levels that damage our health Optimise nutrition: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins is foundational Limit Alcohol: In our 40s, our ability to metabolize alcohol slows. Quality Sleep: To ensure you get the 7-9 hours of uninterrupted sleep we need, aim to wake up at the same time every morning. Yes, including weekends! Mitigating the Early 60s Shift As you enter your 60s, consider these lifestyle adjustments: Remain physically active: avoid thinking, ‘I’m getting to old for this’. We may do less, but exercising consistently through the week slows muscle loss, and actually prevents it if we do enough. It also improves balance and boost the immune system.   Eat nutrient-dense foods: select foods rich in vitamins, minerals, and antioxidants to support overall health and combat inflammation. Manage chronic conditions: work closely with your healthcare provider to manage any existing chronic conditions like diabetes, high blood pressure, or arthritis. Stay socially engaged: strong social connections are foundational to mental and emotional wellbeing.   Regular health checks: adhere to recommended screenings for age-related conditions like colon cancer, breast cancer, and prostate cancer. Further research to come More research is needed to fully understand the biological mechanisms driving age-related molecular changes. But you can do personal ‘research’ by closely following your Well Ontrack exercise and recovery plan, and upgrading your lifestyle. Monitor your results by listening to all the compliments you recieve:-) Now that I have read this research I can really relate to it! How great to be better prepared to navigate these critical periods and promote healthy longevity. In the meantime, getting into Be Well and adopting a proactive, preventative approach to health and wellness, with a focus on lifestyle modifications, will mitigate the impact of these changes and promote a healthier, happier, younger you! See you again at Be Well soon. Lifelong Health, Made Simple PS: Special shout-out to all the Members who have taken up our Winter Challenge and are playoing Be Well Bingo. You have a week to go to reach the top of the leaderboard! Navigate to more articles! PrevPreviousSeasons and Our Health: New Frontiers in Research 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 sun in Melbourne this week made me feel like a new woman! I felt like a snake at the beginning of shedding an old skin. I know we’ll have cold days before the days warm up – that’s Melbourne!- but I’m extremely grateful for even a few days of respite after our extremely chilly winter. The good news is Spring is only a few weeks away.The changing of the seasons is more than just a shift in the calendar: it’s a transformative force that profoundly impacts our physical and mental wellbeing. This results from the interplay between sunlight, temperature, and our bodies, which creates a complex dance of adaptation. While we all notice connections between seasons and our wellbeing at some level, recent research is uncovering some fascinating new insights: The Gut-Microbiome Connection Our gut microbiome changes with the seasons, influencing digestion, immunity, and mood. Seasonal dietary variations can impact the composition of gut bacteria, further emphasizing the importance of aligning our diet with the seasons. Sleep and Circadian Rhythms Shorter days can interfere with our internal body clock, affecting sleep patterns and mood. Research indicates that our sleep patterns naturally shift with the seasons, with longer sleep durations in winter and shorter sleep in summer. The body’s production of melatonin, the sleep hormone, is influenced by light exposure, highlighting the importance of maintaining consistent sleep routines throughout the year. Mood and Energy Cold weather often reduces outdoor activities, leading to a sedentary lifestyle. As the days shorten and temperatures drop, many people experience a decline in mood and energy levels. Sunlight stimulates the production of serotonin, a neurotransmitter linked to mood regulation. This is why we often feel happier and more energetic during the summer months. Mental Health and Seasonal Affective Disorder (SAD) Researchers are exploring the broader impact of seasonal changes on mental health, including anxiety and depression symptoms outside of the typical Season Affective Disorder (SAD) timeframe. Spending time in nature has been shown to reduce stress and improve mood, with potential benefits varying across seasonss Exercise and Performance Our commitment to exercise, and how well performance, is influenced by factors like temperature, humidity, and daylight hours. Tailoring training programs to specific seasons can optimize performance and reduce injury risk. Tailoring Your Workout to the Seasons The changing seasons offer an opportunity to adapt your workout routine to optimize results. Spring: focus on building endurance and strength. Activities like hiking, cycling, and bodyweight exercises are ideal. Summer: take advantage of the warmer weather and the things you balk at in winter like hot/cold therapy and longer workouts. Autumn: transition to indoor workouts or outdoor activities with layers. Focus on strength training and flexibility. Winter: prioritize indoor workouts like yoga, Pilates, and strength training to maintain muscle mass and improve balance. Finding Balance Throughout the Year While the seasons undeniably influence our wellbeing, it’s essential to find strategies to thrive year-round: Prioritize Sunlight: Make a conscious effort to spend time outdoors, even during winter. Maintain a Healthy Diet: Nourish your body with vitamin-rich foods to support overall health. Manage Stress: Incorporate relaxation techniques like meditation or deep breathing into your routine. Regular Exercise: Stay active throughout the year to boost mood and energy levels. Social Connection: Maintain strong social bonds for emotional support. Every season offers unique opportunities for growth and enjoyment. Embrace the changes, and let nature be your guide to a healthier, happier you. See you at Be Well again soon! Lifelong Health, Made Simple PS: Dont forget our August Be Well Conversation with Kinesiologist, Amanda Campbell, next Thursday evening. She has an exceptional story to tell, and many valuable insights you’re going to enjoy immensely! Navigate to more articles! PrevPreviousThe Magic of Muscle Memory 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 love my muscles’ memory!  By exercising pretty  consistently over many decades, I’ve discovered the benefits of muscle memory. If I miss a few sessions, I get back in the groove quickly, because my muscles remember what I’m doing. Doesn’t mean I don’t hurt, mind you, I do! but my body also knows this and reminds me everything will be ok. This does not usually apply to skateboarding at both 15 and 55 though. Note to self!   What is Muscle Memory? So have you ever wondered why you seem to pick up an old hobby or sport faster than you did the first time around?  Contrary to its name, muscle memory isn’t actually stored in the muscles themselves. Instead, it’s a neurological phenomenon where your brain retains the ability to perform a specific movement or skill. When you learn a new skill, your brain creates neural pathways that connect different parts of the brain to the muscles involved. Even if you stop practicing, these pathways aren’t completely erased. The Science Behind Muscle Memory Recent studies have shown that when you train, your muscle cells increase the number of nuclei, the control centers of the cell. These extra nuclei are retained even after a period of inactivity. So, when you start training again, your muscles can rebuild more quickly as they already have the necessary building blocks. A study published in the Journal of Applied Physiology found that even after 20 years of inactivity, former athletes could regain a significant portion of their previous fitness levels much faster than untrained individuals. Here’s more evidence on the enduring nature of muscle memory: Muscle Memory and Neural Pathways: A study published in the Journal of Neuroscience found that practicing a motor skill leads to the formation of new synapses and neural connections in the brain, supporting the concept of muscle memory. Muscle Fiber Retention: Research has shown that muscle fibers, although they may decrease in size during inactivity, retain their structure and can regenerate more quickly when training resumes. Benefits of Strength Training: Numerous studies have demonstrated the effectiveness of resistance training for building muscle mass, improving strength, and enhancing overall health.   Why Muscle Memory is a Good Thing Faster Recovery: When you return to exercise after a break, you’ll likely find that your body adapts more quickly. You’ll regain strength and endurance faster than when you first started. Reduced Risk of Injury: Muscle memory can help you perform exercises with better form, reducing the risk of strains and sprains. Motivation Boost: Seeing how quickly you regain your fitness can be a powerful motivator to stick with your workout routine. Enhanced Performance: If you’re returning to a sport or activity, muscle memory can give you a head start and help you reach your previous performance levels more rapidly. Tips for Maximizing Muscle Memory Consistency: Regular exercise is key to strengthening neural pathways and preserving muscle memory. Proper Form: Focus on maintaining correct form to reinforce neural connections and prevent injuries. Progressive Overload: Gradually increase the intensity or duration of your workouts to continue challenging your muscles and brain. Cross-Training: Engaging in different types of exercise can help transfer muscle memory and improve overall fitness. Remember, consistency is key. Aim for at least 3-4 strength training sessions per week, combined with cardio for overall fitness. So, the next time you’re feeling hesitant to return to exercise after a break, remember the power of muscle memory. Your body may have taken a holiday, but your brain hasn’t forgotten how to perform. With a little effort and the right exercises, you’ll be back in shape in no time. Whether you’re coming back from an exercise break or a holiday, our mission at Be Well is to make lifelong health simple so you can live younger, longer, better.  See you at Be Well again soon! Navigate to more articles! PrevPreviousOne size does not fit all 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.

Since my husband came home from hospital with a backpack full of drugs last week I have been ruminating on the common practice of treating patients with essentially the same interventions and medications. I’ve since learned more about how a new era of medicine, known as precision medicine, is gaining momentum. Precision medicine promises to revolutionize how we approach and treat diseases. By delving into the unique genetic makeup and specific characteristics of individual patients, we will be able to tailor treatments to our unique needs. This promises more effective treatments with far fewer side effects more quickly. The Power of Personalisation Precision medicine involves analyzing a patient’s genetic information, lifestyle, and environment to develop customized treatment plans. This approach is in stark contrast to the “one-size-fits-all” model. By understanding the underlying causes of a disease at a molecular level, doctors can select therapies that are most likely to be effective for a particular patient. At the heart of precision medicine is genomics. By sequencing a patient’s DNA, researchers and clinicians can identify genetic variations linked to specific diseases. This information can help predict a person’s risk of developing certain conditions, as well as guide treatment decisions. Current Trials and Global Initiatives There are numerous clinical trials underway. Some notable examples include: Precision Medicine Initiative (PMI): Launched by the U.S. government, the PMI aims to revolutionize healthcare through research and data sharing.    China Precision Medicine Initiative: A large-scale effort to study the genetic basis of diseases prevalent in the Chinese population. The 100,000 Genomes Project: A UK initiative to sequence the genomes of 100,000 patients to improve diagnosis and treatment of rare diseases and cancer.    Add to that the increasing power of Artificial Intelligence, and then watch what happens!   Meanwhile, here in Australia Australia is at the forefront of precision medicine with researchers and clinicians concentrating on several key areas: Cancer: Precision medicine is transforming cancer treatment, with a focus on identifying specific genetic mutations and developing targeted therapies.    Rare Diseases: Australia is home to a significant number of rare disease patients, and precision medicine offers hope for improved diagnosis and treatment. Mental Health: Genomic studies are exploring the genetic basis of mental health conditions, paving the way for personalized treatment approaches. Chronic Diseases: Precision medicine has the potential to revolutionize the management of chronic diseases like diabetes, heart disease, and asthma. The research is supported by significant investments and initiatives driving the field forward including: Australian Centre for Precision Health (ACPreH): This center is leading research into precision health, focusing on preventing disease and finding innovative solutions to population health challenges.    Genomics Health Fund: The Australian government has invested in this fund to support genomic research and translation into clinical practice.    Clinical Trials: Numerous clinical trials are underway across the country, exploring the application of precision medicine in various diseases, including cancer, rare diseases, and chronic conditions. Data Infrastructure: Australia is building robust data infrastructure to support precision medicine, including secure platforms for storing and analyzing genetic and clinical data. Education and Training: Universities across the country offer programs in genomics and precision medicine, ensuring a skilled workforce for the future. But Wait… There are signifcant issues to be resolved regarding the secure and ethical use of genetic data, and the need make genomic testing more affordable. That said, I’m excited about the promise of precision medicine, not just as a health intervention, but specifically in health prevention. Our ability to gain better and more accurate information means making better decsions to optimise our health and wellbeing.  So here’s to being younger, healthier and happier as we all live longer! See you at Be Well again soon!  Navigate to more articles! PrevPreviousWhy Prevention Beats Cure: Our Personal Story 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.

For six days during the last fortnight, I walked past 44 beds to get to Bed 45 in The Alfred Hospital ICU. It’s quiet and noisy all at the same time in the cathedral of ICU. Machines hum, beep and buzz in their own rhythms that somehow harmonise with all those around them. An orchestra of medical instruments. The conductors – doctors and specialists stand around patients deliberating. The nurses hover, ever alert, expertly adjusting the score. I purposely didn’t look at the other patients as I walked past the beds every day. They don’t  deserve to have their privacy invaded, nor their vulnerability further exposed. However, I could not help but notice that, with few exceptions, the beds were occupied by men. A nurse I spoke to confirmed this was typical. My generally very healthy husband, David, had been buoyed by a glowing annual bloods panel and cardio test he’d passed with flying colours – ‘you’ve got the health of a much younger man’ said the Drs. Exactly the right message for the co-Founder of a longevity health, fitness and wellness club called Be Well! David knew there was ongoing discomfort in his stomach but this had come and gone for a decade. He changed his diet, less gluten and lactose, to adjust, but had done nothing more about it nor mentioned it to our GP. We’ve now learned, in the hardest possible way, that David had H. Pylori, a common bacterial gut infection. We learned this because the infection went rogue, creating a bleeding stomach ulcer which forced him to his knees, literally and metaphorically, after which I found myself sitting beside his bed in Alfred Hospital ICU. So, this blog is addressed to the men, our guys, and all who know and love them! Men and their Health Even though 7 out of 10 men say their health isn’t very good, they are notorious for avoiding the doctor and ignoring unusual changes or symptoms. The monthly cycle women experience for four or more decades teaches us to listen closely to what is happening in our bodies. In contrast, men are generally deaf to their body, buttressed by a ‘tough-it-out’, ‘she’ll-be-right’, ‘I’m just-getting-old’ attitude when things go south.   This is why our men: die 5 years earlier than women, on average 6 out of 10 (62%) of people who die prematurely from preventable causes in Australia are male. death by heart disease is nearly twice as high in men and the No 1 cause of death among Australian men aged 45 – 85 years 7 out of 10 men are overweight or obese, with a marked difference in the proportion of men (42%) and women (29%) who are overweight. Men are also much poorer at attending to their mental health, and are three times more likely to die from suicide than women. Men: Please do these three things TODAY. 1) Ask. Listen. Act. ASK this question: ‘Hello body, how are you feeling?’ Your body will answer. LISTEN to the answers. Are you truly feeling healthy and well, full of vim and vigour, ready to leap tall buildings? Or are you feeling a bit off, not great, perhaps tired or stressed? Are there any niggling or ongoing discomforts or pains? A sense that you’re not really feeling that terrific? ACT, by taking the next two steps. And by making ‘Ask. Listen. Act’ a habit.   2) Get your bloods done Get off Dr Google, go to a real doctor and share the answers your body gives you. Ask for a comprehensive blood panel, and get it done. Within a week, your GP will have reviewed the results and identified any concerns. 3) Get your prostate checked After skin cancer, prostate cancer is the most common cancer diagnosis among men. If you’re over age 50, or over the age of 40 with a family history of prostate cancer, ask your GP to include a PSA test as part of your blood panel. It goes without saying that none of those steps replace Lifestyle Medicine, the foundation of health span. Life span is the number of years your heart is beating. Healthspan, on the other hand, is when everything is wonderful, and there’s no disease. David I’m profoundly relieved and grateful to report that David is healing well and fully on the road to complete recovery. To close out the blog this week, I asked him to share some words….. Eric is a friend of ours who is currently enduring ulcerative colitis, an inflammatory bowel disease (IBD) that causes inflammation and ulcers in the digestive tract, along with diarrhea, rectal bleeding, abdominal pain and cramping, excessive weight and muscle loss, fever and chronic fatigue. He told me this week that if had elective surgery two years ago, he would have avoided the surgery he’s now going through, the humiliation of a colostomy bag, and levels of pain he did not know existed. It was all preventable. My story is the same. Had I listened to the discomfort in my gut that I’ve  experienced for a decade and gone to the GP, I would have been given a  H. Pylori breath test, and put on a 7-day antibiotic program that kills it. By not curing this common bacterial infection (half the world’s population has it), I ended up having to rely on Jan and the Alfred Hospital’s Ninja staff to save my life. The two surgeries, six days in ICU, four days in the ward, and now a few weeks of healing and recovery, along with the intense physical and emotional trauma of it all, all of which was preventable. If you’re experiencing stomach discomfort, ask your GP for a H. Pylori breath test, and avoid what happened to me. Above all: Ask, Listen. Act. You, your body, and everyone who loves you, will thank you for it. As the saying goes, a healthy man has a thousand wishes, a sick man just one. Look forward to seeing you –

I have diligently built good diet, sleep, healthy living, yoga, cardio into my lifestyle for a long time now. But I must admit that focusing more on strength has not always been a goal of mine. However the idea of strengthspan is now gaining as much attention as healthspan and lifespan have over the past few years, redefining how we view health and aging. Think of lifespan as the raw length of the candle, and strengthspan as the flame’s intensity. Strengthspan focuses on maintaining your muscular strength and function for as long as possible. Some compelling research Strength equals independence: A study published in the Journal of Gerontology found that women with greater leg strength were 4 times less likely to experience mobility limitations later in life. This translates to maintaining your independence and reducing the risk of falls. Strength combats chronic disease: Research from the American College of Sports Medicine highlights that strength training can improve insulin sensitivity and blood sugar control, reducing the risk of type 2 diabetes. Stronger muscles also contribute to better bone density, which helps prevent osteoporosis, a common concern for women. Strength boosts your mood: A meta-analysis published in Depression and Anxiety found that strength training is effective for alleviating symptoms of depression. So, building strength can not only improve your physical health but also your mental well-being. Building strengthspan is a superpower: Squirrel Power: Believe it or not, squirrels can lift up to 7 times their body weight! They may be small, but they pack a powerful punch when it comes to relative strength. The Strengthspan Olympics: The National Senior Games in the US features competitions for athletes over 50 years old, with events including weightlifting, powerlifting, and even track and field. It’s a testament to the fact that strength and athleticism can continue across your lifespan. Strength and the Brain: Studies suggest that strength training can not only improve muscle function but also boost cognitive health. Building strengthspan makes you smarter! Strength is Ageless: There’s no upper limit on when you can start building strength. The oldest person to ever complete a full marathon was Fauja Singh, who finished the Toronto Waterfront Marathon at the age of 100! Building strengthspan is a journey, not a destination. Strength training is for everyone, and it’s never too late to start. Aim for at least two 20-30 minute strength training sessions per week. Focus on proper form over heavy weights, and gradually increase the intensity or difficulty as you get stronger. Our expertly trained Be Well team are here to guide, support and encourage you on our shared journey to live longer, healthier, better – and stronger! We all do better together so see you at Be Well again soon. PS not sure Matt, Divya or Laura are going to start adding kettlebells to our yoga classes as per this pic 😁 but our Be Strong classes are ready and waiting for you! Navigate to more articles! PrevPreviousWorld Falling Short on Getting People Moving 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 was reading a new report by the World Health Organization (WHO) on global physical inactivity this week. The report issued a stark warning regarding the escalating rates of physical inactivity worldwide.Published in June 2024, “Global levels of physical inactivity in adults: off track for 2030” reveals a worrying trend. Nearly one-third (31%) of adults globally are not meeting recommended levels of physical activity. This is a 5% increase since 2010, and the trendline is climbing to 35% by 2030, posing severe risks to public health. Why is this happenning? As ever, there’s  a complex, interelated vectors, including urbanization, sedentary lifestyles, and inadequate infrastructure for physical activity promotion.Add to this disparities between regions and socioeconomic groups highlight inequalities in access to opportunities for physical activity, exacerbating health inequities. WHO is calling for urgent, coordinated global action to reverse the current trajectory, urging countries to prioritize investments in promoting active lifestyles and creating supportive environments for physical activity. What about Australia? An Australian Institute of Health and Welfare (AIHW) report paints an alarmingly picture-by-numbers. Some 78% of Australian adults aged 18-64 don’t meet the recommended physical activity guidelines, including: the majority of children aged 10-12 83% of adolescents aged 15–17 73% aged 18–64 did not enough muscle-strengthening activities this rises to 84% of people over 65. The prospects of Australia joining Singapore as a Blue Zone seem a long, expensive,  way off, with massive levels of avoidable sufferring.. The WHO report underscores that Australia, despite its reputation for outdoor activities and sports, is grappling with significant levels of physical inactivity among its adult population contributing to rising health risks such as obesity, cardiovascular diseases, and mental health disorders. The cost is huge with the WHO having previously stated the health implications of inactivity will cost the world economy more than 27Billion per year between 2020 – 2030. And that puts no dollar value on personal sufferring, demands on families, and premature death. Keep moving Sobering stuff. We are deeply privileged to live in Melbourne, and able to avail ourselves of services such as those Be Well provides. We can take comfort that, by doing so, we are going against the trend. By adding decades to our health span and years to our lifespan, we benefit not just ourselves and our families, but also the health system. So do keep moving. Don’t slow down during these colder months, because we aren’t  bears. Staying fit and well builds our immune systems, warding off winter ills. Tale comfort in the warm community that is Be Well. See you there again soon! Navigate to more articles! PrevPreviousHow’s Your Brain 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.

Our brains, like our bodies, show the wear and tear of life. But what if we could slow that process down? Or actually improve the way our brains function as we age? This question leapt to the front of my mind when watching clips from today’s US Presidential debate between two increasingly senile men. Oh dear. I’ve recently been diving into the fascinating work of Dr Daniel Amen, the renowned and somewhat controverail brain disorder specialist and author of more than 30 books, including the New York Times bestseller, Change Your Brain, Change Your Life. Dr Amen’s research emphasizes the crucial link between brain health and overall physical health, highlighting the importance of maintaining a healthy brain to ensure a healthier body and mind. Dr Amen and his team have scanned the brains of over 250,000 people, including veterans, people with ADHD, and even murderers. Turns out, people with different cognitive disorders have different brain structures. The brains of murderers show abnormal activity, especially the prefrontal cortex involved with empathy, judgment, and forethought. The brains of people with typical ADHD show decreased blood flow in the prefrontal cortex, cerebellum, and basal ganglia, all of which help produce dopamine. And so on. This work suggests we should focus on brain health, as well as mental health. If the physical brain is the hardware, the mind is its software.  Deficits in the hardware (brain) affect the proper functioning of the software (mind), as do defects or damage within the software (mind) itself. Perhaps Dr Amen’s most important finding is that brain health is not isolated from physical health; rather, the two are deeply intertwined. If our body suffers ill-health, this negatively affects our brain function, leading to poor mental health and cognitive decline. So how can we optimise our brain health? Our brains are ‘plastic’; we can change the way they operate. Here are 11 strategies promoted by Dr Amen to improve our brains, and therefore our minds. (Count how many you already use!) Blood flow strategies: Exercise for 30 minutes a day, eat foods that boost blood flow (such as beets and cayenne pepper). Retirement and aging strategies: Make new learning part of your everyday life no matter how old you are. Inflammation strategies: Eat an anti-inflammatory diet, increase your intake of dietary omega-3 fatty acids with fatty fish (such as salmon or anchovies), and take supplements (such as fish oil, probiotics, and curcumins). Genetics strategies: If you have a family history of dementia, it is critical to be serious about brain health as soon as possible. Get screened early for memory problems. Head trauma strategies: Heal the brain from past head injuries with hyperbaric oxygen therapy (our Aipod!) and protect your head from future injuries. Toxin strategies: Avoid toxic exposure and support the four organs of detoxification: Kidneys – drink more water Gut – eat more fiber and choose organic foods Liver – quit smoking and drugs, limit alcohol, eat brassicas (such as cabbage, broccoli, cauliflower, and Brussels sprouts) Skin – sweat with exercise and take saunas Mental health strategies: Adopt brain-healthy habits, including daily physical activity and good nutrition. In addition, learn to eliminate your Automatic Negative Thoughts (ANTs) and seek professional help to treat any mental health issues. Immune system problems and infections strategies: Boost your vitamin D intake and eat onions, mushrooms, and garlic. If you suspect a lingering infection, such as long COVID or Lyme disease work with an integrative or functional medicine doctor who can properly diagnose and treat you. Neurohormone strategies: Have your healthcare provider test your hormone levels and optimize them if necessary. Diabesity strategies: Eat a brain-healthy diet, eliminate sugar, and be calorie-smart. Sleep strategies: Aim for 7-8 hours of sleep per night and develop a nightly routine that promotes relaxation. Having done all that, you should easily spot the acrostic: the first letter of each strategy spells BRIGHT MINDS, smile. I really like the premise of Daniel Amen’s message –  nurturing our brains is key to a healthier, happier life. As readers know, Be Well’s approach is based on lifestyle medicine (‘make your lifestyle your medicine’), which underpins much of Dr. Amen’s advice. Our suite of cardio, resistance, flexibility, and recovery options, along with the excellent suite of services provided by our team of Allied Health Professionals, all play are role in promoting overall health, and so brain health, and so mental health. Here’s to your increasingly healthy brain (and fingers crossed for our American cousins).   Look forward to seeing you at Be Well soon. Navigate to more articles! PrevPreviousAre these fitness myths holding you back? 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’m as guilty as anyone when it comes to relying on mythical information I heard 10 or 20 years ago. relying on ‘someone once told me…’, or ‘I read somewhere that…’. Obviously not good enough, especially when it comes to our health and fitness. So let’s dive into 10 of the most prevalent myths that continue to perplex (and annoy!) fitness professionals worldwide and some of the latest science and research that blows old ideas out of the water. Myth #1: Stretching Before Your Workout is Essential A 2018 study in the Scandinavian Journal of Medicine & Science in Sports found that static stretching before exercise didn’t reduce injuries and might even hinder performance. So, what should you do instead? A dynamic warm-up that incorporates light cardio and movements mimicking your workout is a better way to get your body ready. Save static stretches for after your workout when your muscles are warm and loose. Myth #2: Running Wrecks Your Knees This is a big one! Many people avoid running because they fear knee problems. But research actually suggests the opposite. A 2013 review in the British Journal of Sports Medicine concluded that running doesn’t increase your risk of osteoarthritis and may even protect your knees. Proper form and gradually increasing your mileage are key to avoiding overuse injuries. Myth #3: You Can’t Target Fat Loss in Specific Areas (Spot Reduction) One of the most enduring myths is the belief in spot reduction — we all wish we could target stubborn belly fat or love handles with exercise alone, but unfortunately, spot reduction isn’t a thing. This myth leads people to believe that endless crunches will magically melt belly fat or that tricep exercises will banish underarm flab. In reality, fat loss occurs uniformly across the body in response to a caloric deficit. Where you lose weight is determined by genetics. However, strength training can help you tone and sculpt your muscles, which can give you a more defined physique. Myth #4: More Exercise Means Better Results — Always In the pursuit of fitness goals, the mantra “more is better” can backfire. Quality trumps quantity in exercise, and overtraining can lead to burnout and injury. The experts emphasise how important it is to listen to your body and incorporate rest days into your routine to prevent burnout and promote long-term sustainability.   Myth #5: Cardio Reigns Supreme for Weight Loss Cardiovascular exercise undoubtedly torches calories and improves heart health, but it’s not the only path to weight loss. Strength training plays a pivotal role, boosting metabolism and promoting lean muscle mass. A well-rounded fitness regimen that includes both cardio and strength training is key to achieving sustainable weight management and overall fitness.   Myth #6: Women Should Avoid Strength Training to Avoid Bulk A pervasive myth among women is that lifting weights will make us bulky. In reality, strength training enhances muscle tone and boosts metabolism without causing excessive muscle mass, especially in women due to hormonal differences. It’s a crucial component for overall strength and, importantly, bone density. Myth #7: You Can Out-Exercise a Bad Diet No amount of exercise can compensate for a poor diet. Nutrition is fundamental for fitness goals, whether aiming for weight loss, muscle gain, or improved health. A balanced diet provides the fuel needed for workouts and supports recovery. Exercise and diet complement each other synergistically for optimal results. Myth #8: Sweat Equals Calories Burned While sweating profusely during a workout makes you feel you’re working satisfyingly hard, it’s not an accurate gauge of calorie burn. Sweating is your body’s way of regulating temperature, influenced by genetics, environment, and fitness level. Measures like heart rate monitoring provide a more reliable assessment tool. Myth #9: No pain, no gain! A fitness activity should not hurt while you are doing it, and if it does, then either you are doing it incorrectly, or you already have an injury. As for “working through the pain,” experts advise against it.  If it hurts, stop, rest, and see if the pain goes away. If it doesn’t go away, or if it begins again or increases after you start an activity, see a doctor. Myth #10: The best time to exercise is early in the morning. There is some research that says early morning workouts  zap abdominal fat and improve blood pressure for women, whilst afternoon and evening exercise amplified the benefits of strength training. For men, it’s the reverse, evening exercise led to greater fat burning and better blood pressure control. In the end, the best time is the time that fits into your schedule on a consistent basis. Some people love to jump-start their day with a morning workout, while others swear that physical activity at the end of the work day is a great way to boost energy for the evening and eliminate stress. Choose times that works for you, consistently. Our expert team of Physios and PTs at Be Well know all about myths, which is why each Member has a very personalised program at Be Well. So focus on enjoying all the movement, recovery, community and support. as you add decades to your healthspan, and years to your lifespan. Looking forward to seeing you again at Be Well soon. Navigate to more articles! PrevPreviousGetting the measure of your 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.

So this is interesting! For decades, the Body Mass Index (BMI) has been the go-to metric for assessing weight and its connection to health risks. I’ve certainly had mine calculated, and done it myself, in recent years. You can calculate your own BMI now, on this Victorian Government website. However, BMI’s limitations – its reliance solely on weight and height – have been increasingly challenged. Enter the Body Roundness Index (BRI), a newer contender vying for the title of a more accurate health indicator. The BMI: A simple but flawed tool BMI is undeniably easy to calculate, requiring only weight and height. However, it fails to account for body composition. A muscular athlete might have a high BMI categorized as “overweight” despite having low body fat. Conversely, someone with a lower BMI could have a higher percentage of body fat, a significant health concern. BRI: Offering a more nuanced picture The BRI was proposed in 2013, and yes, it’s taken a while to get traction! BRI incorporates additional measurements like waist and sometimes hip circumference. This approach aims to provide a more accurate picture of body shape and fat distribution. Recent research is promising. Studies show BRI might be a better predictor of health risks like heart disease, diabetes, and even gallstones compared to BMI. Research published in 2021 demonstrated BRI’s superior ability to predict cardiometabolic risk factors compared to BMI, and a 2024 study found BRI to be significantly better than BMI in predicting gallstones. Is BRI ready for prime time? While promising, BRI research is still in its early stages. BRI is still a novel technique that needs further validation, which explains why it’s far from commonplace today. Additionally, there are currently no established BRI cut-off points for health risk categories, as with BMI. Enter Syku: a multi-faceted approach At Be Well, your membership includes our signature Well On Track service: a comprehensive Assessment with one of our physiotherapists a 12-week Roadmap to improved health & wellbeing, based on that assessment a Follow-Up review every 12 weeks, to assess progress and update your next Roadmap. Your assessment and follow-up includes a Styku scan. Styku uses non-invasive infrared, to take around 850 images of your body while you rotate on a turntable. body The result is a detailed 3D image of your body, giving you a unique, detailed – even startling! – view of your body shape. Styku measures circumferences like waist, hip, chest, neck and arms. It reports on your total weight, body fat% and lean mass%, bone mass %, subcutaneous and visceral fat, and more. By doing regular scans every 12 weeks, you get visual data about your progress, which is a great motivator.  As with the Styku, all the elements, including technology, at Be Well has been extensively researched and carefully curated to optimise your health and longevity. There is no longer any need to use crude measures like BMI and BRI. Look forward to seeing you again soon at Be Well. Bewell.com.au PS: I am very excited about our Be Well Conversation on Thursday evening, and special Winter Solstice Yoga on Friday evening. More info below. See you there! Navigate to more articles! PrevPreviousWelcome Winter 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.

I was born in Melbourne but grew up in Queensland under the ‘beautiful one day, perfect the next’ slogan. Which it mostly is, except for the annual cyclone and flood seasons. The thing about Queensland is that even when it’s raining and flooding it’s hot; mildew, black mould – two really harmful things for our respiratory systems – abound! There are only two seasons in Queensland: warm or hot. This is one of the reasons I LOVE Melbourne so much. Firstly, you can actually own a wardrobe of clothes, aka wear more than a t-shirt and skirt / shorts all year round. Secondly, you can see and feel each season (yes, four seasons in one day & all that too ;-), and marking seasons each year really works for our health and wellbeing. Winter brings a load of unexpected health benefits and cold weather is wonderful for our heart, brain and skin! Yay! Check these out:  Brain Boost Colder air boosts your brain activity, improves focus, and helps you think more clearly. Numerous studies show that our cognitive functions improve in colder weather: we’re prone to quicker decision-making and staying calm when our body needs more energy to keep us warm. Sweet Dreams Our body’s core temp naturally drops—a process that can take up to two hours in the heat of summer and is much faster in winter. In Melbourne, later sunrise and early sunset causes us to produce more melatonin, helping us fall asleep and stay asleep. Be careful not to overheat yourself with electric blankets and heaters, your bedroom temperature should be between 15 and 20C to help you sleep better and burn extra calories while getting your zzz’s. Beat infection Our body uses energy to help fight infection, especially when it’s cold outside. During winter, the body’s ability to produce white blood cells increases in response to the increased demand for immune defense cells, resulting in stronger defenses against infection and illness. And winter is great for those with outdoor allergies; pollen counts are almost nonexistent in cold weather. Beat Inflammation The arrival of winter might be a battle for those with arthritis and knee pain, but exercising during cold weather is like placing an ice pack on inflammation. Numerous studies have shown athletes recover faster after injuries when exposed to cold temperatures. Rejuvenate your skin Cold temperatures (and cold water) keep your skin tight, vibrant, and radiant. Spending some active time outdoors during the winter helps with increasing the blood circulation in both the face and the rest of your body. That leads to reduced inflammation and naturally less-puffy eyes. Burn calories As a result of stimulating brown fat to heat up the body, excess glucose in our blood is absorbed. This means that repeated exposure to cold temperatures leads to improved insulin sensitivity, even for people who aren’t diabetic. Mental health Warm fires and cozy dinners with friends and family are all part of what I love about winter. The frenetic activity of Summer is replaced with a quieter, slower time to reflect, have longer, deeper conversations, so add those dinners and short weekends away into your diary. Contrary to the myths of old, bunkering down and hibernating in winter does not support our health and wellbeing at all. We are not bears! So remind yourself of all the additional benefits of getting to Be Well as often as you can to warm up, stay fit and connected and gain the additional benefits of winter health. PS: To support you along the way we’re running a fun Winter Challenge in June / July so get in and enjoy winter at Be Well. More info coming soon! Navigate to more articles! PrevPreviousA Way Forward for Mental 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.

Sometimes you can actually FEEL change happening ….. This week I spent two days co-emceeing a room full of people with lived experience of mental ill-health: psychologists; psychiatrists; family therapists; researchers; educators; government officials; carers; mental health advocates; community workers and more. An unusual gathering of absolutely remarkable people! We all care about mental health and wellbeing. Everyone has either had personal experience and/or been affected by a loved one, friend or colleague’s mental ill-health. Literally billions of dollars have been poured into government inquiries, education, support and services for individuals, families, organisations. And rightly so. And yet, we continue to see health,  education and community services systems straining under the pressure of unmet need. Maybe there are innovative ways of relieving this pressure? Enter Open Dialogue Open Dialogue, which is in 34 countries, offers a different way of supporting people experiencing mental ill-health problems. Every person is seen as an active participant in their own care, with a social network which may include invited family, friends, carers and mental health teams. within the support of their broader family, network or community. This social network model contrasts with the traditional approach, where the mental health professional works with individuals.   The Open Dialogue model has strong, emerging evidence of its efficacy in trials around the world. As one mother observed: “We feel Open Dialogue has really worked well for our family because it has given us time, patience and sensitivity in order to recognise, alleviate and communicate what are often invisible or hard to get at difficulties surrounding mental illness.” So this week in Sydney we held the inaugural National Conference of the Open Dialogue network convened by the new Open Dialogue Centre. Australian practitioners are leading some of the most innovative work in the world including beyond mental health service reform, bringing Open Dialogue to school education, local communities and family therapy. And not only Australia, but our friends from New Zealand shared how they are using Open Dialogue in Maori health practices. Meeting and working with these incredible pioneers and innovators was truly inspiring. We are going to hear a lot more about and from them in the years ahead as we explore new approaches to addressing the global mental health epidemic, particularly in our young people. The Wellness Circle At Be Well, we believe in the social network approach too. Which is why I’m thrilled to announce that Dr Kate O’Brien, our resident Clinical Psychologist, is conducting a Wellness Circle. The purpose of the Wellness Circle is to help you become the very best version of yourself.  Dr Kate will lead a mindfulness and acceptance group therapy workshop for up to eight people, conducted over five weeks. See the post below for more details, and consider submiting an Expression of Interest to join the Circle. PS: Find out more about Open Dialogue here: opendialoguecentre.org.au Navigate to more articles! PrevPreviousNext horizons: AI Health prevention 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 been spending time with Google Education recently on the profound impacts of AI in education. The ability to educate hundreds of millions of children, previously without access, is within our reach globally. AI is progressing rapidly in health too, of course. As to whether, or when human beings become Post-Human – evolve into a being that is different from us today, in some fundemental ways – who knows? Ask one of our ancestors from the plains of the Serengeti 20,000 years ago, no doubt they would regard us as Post-Human. Though, you know, we really are the same as them; its the world, not humans, that have changed, or so I believe.   In regard to health and AI, hre’s a few new developments to look out for! Personalized Medicine: AI tailors treatment plans to individual patients based on their unique characteristics. This approach, known as precision medicine, has the potential to improve treatment efficacy and reduce side effects. Enhanced Pattern Recognition: AI algorithms can detect subtle abnormalities that might be missed by the human eye. This is particularly helpful in early disease detection, where catching a condition early can significantly improve treatment outcomes. Zebra Medical Vision, a company using AI for medical image analysis, analyze mammograms and flag suspicious lesions for radiologists to review, improving detection of breast cancer by 8%. Improved Diagnostic Accuracy: AI is being trained on massive datasets of medical images with confirmed diagnoses. This allows the algorithms to learn and identify patterns associated with specific diseases. Studies have shown that AI can achieve accuracy rates comparable to, or even exceeding, those of highly experienced doctors. Automating Repetitive Tasks: AI can handle routine tasks like analyzing blood tests or screening for common conditions. This frees up doctors’ time to focus on more complex cases and spend more time with patients. Risk Prediction: AI can analyze a patient’s medical history, lifestyle factors, and genetic data to predict their risk of developing certain diseases. This information can be used for preventive measures and early intervention strategies. Drug Discovery: AI is being used to accelerate the process of drug discovery by analyzing vast datasets of molecular structures and identifying potential drug candidates. Day to day value adds   Medication Adherence: AiCure leverages AI to monitor medication adherence through smartphone cameras. By detecting missed doses, it can prompt patients or notify healthcare providers, aiding in managing chronic conditions. Multi-Cancer Screening: Freenome utilizes AI for multi-cancer screening. Their blood test analyzes a patient’s DNA methylation patterns to identify potential signs of various cancers at an early stage, holding promise for improved cancer detection rates. As in almost every sector, AI is being used to assist professionals, not replace them but many of these early detection use cases are going to have profound impact on our health now and into the future. See you soon at Be Well – your best ever, fun  and enjoyable health prevention and longevity strategy! Navigate to more articles! PrevPreviousWHITE MATTER – Your Brain’s Information Highway to a longer Life 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 childhood superpower was remembering the details of every address, and every phone number my family and friends ever had. This party game continued into adulthood where I went onto remember the name of every person I met, added bonus of being a great help to both my parents who were notoriously bad with connecting names and faces. And it’s definitely been a rewarding professional superpower – people are both thrilled and surprised when you remember them from an encounter years before.   I have always believed this superpower to be a measure of my cognitive ability but I have also read, and seen up close in family members, that getting older commonly leads to cognitive decline, with short-medium term memory the first to go! Why do our short-term memory, and general cognitive abilities, decline with age? Is this process unavoidable and inevitable? Turns out our brains are intricate communication hubs, and white matter acts as the essential network of highways that allows different regions to talk to each other. It’s called “white matter” because the nerve fibres are covered in a protective sheath called myelin, which gives the tissue its white colour. This web of fatty tissue, crucial for transmitting signals, is increasingly linked to cognitive health. Recent research is shedding light on how keeping this white matter network in top shape might be the key to staying sharp and potentially living longer. One study published in Nature Communications looked at over 3,500 participants in the UK Biobank. It found that the health of white matter microstructure, as measured by diffusion MRI, declined with age suggesting that age-related white matter deterioration may contribute to cognitive decline. However, there is hope. Research on ‘super-agers’– older adults with cognitive abilities that rival much younger individuals – offers clues. Researchers analyzing the white matter of super-agers over a 5-year period found that despite comparable overall white matter health with typical older adults, super-agers exhibited superior microstructure in specific frontal region fibres which are associated with executive function and memory, suggesting resistance to age-related cognitive decline. This suggests that maintaining white matter health could be a critical factor in defying age-related cognitive decline. Stanford Centre on Longevity studies have shown that regular physical activity can increase white matter volume and improve its microstructure. This is likely because exercise promotes the growth of new nerve cells and strengthens existing connections. Here’s the good news: you don’t need to become a marathon runner. Even moderate-intensity exercise for 30 minutes most days of the week and incorporating brain-boosting exercises like coordination drills, balance challenges, or activities that require quick decision-making, all of which can benefit cognitive function and white matter health. While research on white matter and longevity is ongoing, the emerging evidence is promising. By prioritizing brain health through exercise, diet, and potentially other lifestyle modifications, we might be paving the way for not just sharper minds but also longer, healthier lives. Beyond Exercise: White Matter boosting routines Challenge your brain: Regularly engaging in mentally stimulating activities like puzzles, learning a new language, or playing chess can help keep your brain’s communication channels firing on all cylinders. Brain Training Games: brain training apps challenge memory, focus, and problem-solving skills, potentially promoting neuroplasticity, the brain’s ability to adapt and form new connections. Learning New Skills: learning a new instrument, language, or dance routine can be a fun way to challenge your brain and stimulate white matter growth. Quality sleep is key: when you’re sleep deprived, your brain struggles to consolidate memories and form new connections. Aim for 7-8 hours of quality sleep each night. Manage stress: chronic stress can damage brain cells and hinder white matter health. Relaxation techniques like meditation or deep breathing can help manage stress levels. Don’t underestimate social connections: social interaction is vital for cognitive health. Nurturing relationships and staying connected to friends and family can positively impact your brain’s communication network. Food, glorious food: mix those social connections with a meal rich in fruits, vegetables, and whole grains! Latest News early: new research is demonstrating we can boost our ‘white matter’ and even reverse its decline. And once again, as is (almost) always the case, the key is Lifestyle Medicine: using our lifestyle as our medicine. I am on a mission back to my earlier superpowers! See you soon at Be Well! Navigate to more articles! PrevPreviousA World of Pain 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 was sitting on a flight from Melbourne for my day job when I started noticing a pattern. It seemed to me that every second person getting up and down from their seat looked to be in genuine pain, holding their backs in particular, bent over double, grabbing onto seats to steady themselves. I also observed a diverse range of ages and cultures. Turns out I wasn’t imagining it. Chronic pain affects 3.4 million Australians with 68% of people living with chronic pain of working age. I feel fortunate to have experienced sustained pain only a couple of times in my life, but I still remember the experience being profoundly physically debilitating and emotionally diminishing. Not something I would want to have to have to endure for any length of time! All pain is not the same People experience pain in many different ways and pain can be acute or chronic: Acute pain is the pain you feel when you get hurt or injured. You may have experienced acute pain from an injury such as a cut or a broken limb or from disease or inflammation in the body. Acute pain can be intense and severe, but it typically resolves as your body heals from whatever caused it. Chronic pain is pain that lasts much longer―usually months and sometimes even years. Chronic pain sometimes has a clear cause, such as an acute injury, a long illness, or damage to and dysfunction of your nervous system. Sometimes it even happens without any obvious reason. Different kinds of pain have different causes: Nociceptive pain is pain caused by tissue damage. Most acute pain is nociceptive. Neuropathic pain is caused by nerve damage or dysfunction. You can experience neuropathic pain from injuries or illness that affect the spinal cord and brain (for example, a slipped disc in your spine) or the peripheral nervous system (the nerves throughout the rest of your body). This kind of pain often feels similar to burning, shooting, or stabbing. Inflammatory pain is pain that happens when your immune system activates in response to injury or infection. In addition to causing redness or swelling, it can also make you more sensitive to feelings of pain. How we experience pain We feel pain because our nervous system thinks that a part of our body is injured or in danger of getting injured (by accidentally touching a hot stove, for example). Pain is a normal sensory signal that something might be wrong and that you should do something about it. You don’t become aware of pain until your brain processes it. “Chronic pain has a tremendous personal and socioeconomic impact,” acknowledges a special issue published in the journal Medicines. The researchers go on to highlight the link between lifestyle factors and pain severity. “Inactivity, stress, poor sleep, unhealthy diet, and smoking are associated with chronic pain.” By addressing these aspects of our lives, we can potentially improve our pain management. While traditional treatments often focus on medication and specific therapies, a growing body of research suggests that lifestyle medicine can also be a powerful tool for managing chronic pain. So, how exactly can lifestyle medicine benefit those living with chronic pain? Here are some key areas: Diet and Nutrition: Research suggests that a diet rich in fruits, vegetables, and whole grains can play a significant role. A study published in Physio-pedia explores the concept of “food as medicine” for chronic low back pain, emphasizing the importance of proper nutrition. Studies have shown that certain foods can trigger inflammation, which can worsen pain. Conversely, a diet rich in anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids may help reduce pain and improve overall wellbeing. Exercise and Physical Activity: Somewhat counter-intuitively, regular exercise has been shown to be immensely helpful in managing chronic pain. The same Physio-pedia study mentions various exercise modalities, including conventional exercises, yoga, pilates, and tai chi, all of which can contribute to pain relief. Exercise helps to improve flexibility, strengthen muscles, and increase blood flow, all of which can contribute to a reduction in pain perception. Additionally, exercise is a well-known mood booster, and endorphins released during physical activity can help improve pain tolerance. Stress Management: Chronic pain and stress are intricately linked. Stress can exacerbate pain, and chronic pain can be a significant source of stress. Techniques like mindfulness meditation and even therapy can be remarkably effective in reducing stress and improving pain tolerance. A 2019 study published in the Journal of Clinical Psychology found that mindfulness meditation was just as effective as medication in reducing chronic pain symptoms. Sleep: Disrupted sleep can worsen chronic pain, and chronic pain can make it difficult to get a good night’s sleep. Establishing good sleep hygiene practices, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding caffeine and alcohol before bed, can significantly improve sleep quality and potentially reduce pain perception. Lifestyle medicine is not a replacement for traditional treatments, but rather a complementary approach. By making some changes to our daily routines, we can empower ourselves to take charge of our chronic pain and experience a significant improvement and reclaim our quality of life. Our expert team at Be Well is here to help and complement your medical doctor or specialist. We have had a number of pain-busting breakthroughs by Be Well Members. See you soon at Be Well! Navigate to more articles! PrevPreviousLet’s Talk Blue Zones Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I have been fascinated, borderline obsessed, with ‘Blue Zones’ over the past few years. Blue Zones is a  term coined by explorer and author Dan Buettner – places and spaces around the world where citizens live longer, healthier, happier lives reaching over a 100years of age 😍 In 2004, Buettner joined forces with National Geographic and the National Institute of Aging to try to “reverse engineer” longevity. The team identified parts of the world where people were living measurably longer lives, then worked to find out why people in such communities lived longer.The five original blue zones are: Ikaria (Greece), Okinawa (Japan), Nicoya (Costa Rica), Sardinia (Italy) and Loma Linda (United States) Our near-neighbour, Singapore, is the very latest Blue Zone to be announced. Rather than a naturally occurring phenomenon based on centuries of a particular cultural diet and lifestyle, Singapore have quite intentionally engineered their way to a Blue Zone So how did Singapore do it? Buettner and his team identified the “Power 9” — core factors that represent the habits of the world’s healthiest and longest-living people. These nine principles are: moving naturally in everyday life; having purpose; keeping routines to de-stress; stop eating when 80% full; eating more plant-based foods; consuming alcohol moderately and regularly; being part of a community; keeping loved ones close; and being surrounded by people with healthy habits. Building on these principles, here is how Singapore has built preventive health habits into the policy environment for the long term health of their society. Walk don’t ride Singapore taxes cars, petrol and the use of roads and invests heavily in walking path, bike tracks and public transport. To buy a car in Singapore, you must first get a license to own a car, which can cost more than the car itself. Keep loved ones close Research shows that people in Blue Zones prioritize their loved ones and keep them nearby. Singapore’s Proximity Housing Grant financially incentivizes people to live with, or near their parents and children. As Dan Buettner observes: “Instead of warehousing old people in a retirement home, as we do in the United States, the older people in Singapore— they stay engaged with the family. More often, they get better care from the family, so this is all favoring the life expectancy of older people,” Meaning Belonging to a faith-based community of some kind can correlate with longer life-expectancy, the research found. To quote Dan again, “All but five of the 263 centenarians we interviewed belonged to some faith-based community, Research shows that attending faith-based services four times per month will add 4-14 years of life expectancy.” Almost 80% of adult Singaporeans are religiously affiliated, according to the Pew Research Center. Also, a 2014 Pew Research study ranked the city-state as the most religiously diverse country in the world. Make heathy easy Singapore has done well in making “healthy food cheaper and more accessible than junk food,” said Buettner. The country has created incentives for food establishments to provide healthier options such as brown rice and wholegrains. The Health Ministry has also created a labeling system that shows citizens which food stalls have healthier food options. Accessible health care Like Australians, Singaporeans enjoy universal health care which means residents have access to quality medical care, including health services such as prevention, treatment, rehabilitation and palliative care. The Singapore government has worked to create policies that subsidize health-care costs. Compliance Its one thing to know what to do, its another to actually do it. Singapore is known for its strict laws. The ban on chewing gum or the hefty fines for eating on public transportation are just a few interesting examples! Guns or drug offenses result in serious penalties. Overall, there is a culture of compliance to government directions, which are generally accepted as beneficial. Where Australia sits in this regard, I will leave to you to judge! Lifestyle medicine, the driving philosophy behind Be Well’s focus on health and longevity, is the premise of all the Blue Zones around the world. Singapore shows you can engineer this into the fabric of the way a modern society lives and works. I wonder what it would take for Hawthorn or Melbourne to be the first ‘Blue Zone’ in Australia? We need to rethink investment into a preventive health focused system in Australia to move us from ‘sickcare’ to ‘healthcare’ for ourselves, our children and future generations. Meanwhile at Be Well we’re already living inside the ‘Blue Zone! Here’s to living longer, healthier and happier. See you again soon at Be Well. Navigate to more articles! PrevPreviousHacking Sugar 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.

Sugar. It’s hard right? We all love it. It’s in almost everything we eat now and also occurs naturally of course. Let’s take a step back for a minute. Glucose, the main type of blood sugar, is our body’s favourite source of energy. The main way we provide glucose to our bodies is by eating starches such as bread, pasta, and rice, and sugars from apples through to chocolate cake. Some glucose is great for our body but many of us are giving our bodies too much, which is causing cravings, chronic fatigue, brain fog, inflammation and more. Day to day, glucose is responsible for our energy spikes and crashes. It’s a vicious cycle that can dominate our entire day including our mood, concentration and energy levels. Oh, and it’s ageing us! Science can literally see it on our skin and in our bodies, the more spikes we have, the faster we age. Going cold turkey on anything is notoriously unsuccessful, so how do we get off the glucose rollercoaster without having to change absolutely everything that we love to eat and instead intentionally manage our glucose levels. I love the Glucose Goddess, Jessie Inchauspe – her books and podcasts are great. Here’s some of her sugar hacks which I can definitely live with! Hack 1: Swap your ‘sweet’ breakfast for a ‘savoury’ one. This one swap sets up your pattern for the rest of the day and means you will not be on the glucose rollercoaster looking for a muffin with your coffee by 10.30am. Replace the muesli, yoghurt, pastries, cereal, smoothies for breakfast with eggs, fish, tofu etc and a slice of sourdough toast instead to keep you glucose nice and steady. Exrta tip: If you really love your sweet breakfast-type food like I do, have it after lunch or dinner when you have had other food. It’s just as delicious! Hack 2: Start your meal with vegetables Researchers have discovered when you start your meal with vegetables these create a protective shield on the walls of your intestines and then slows down how fast the rest of your meal goes into your bloodstream. The French have raw vegetables at the beginning of their meal, the Mediterranean’s a salad, the Italians a vegetable soup. However at home and in our restaurants we often have bread at the beginning of the meal (a big glucose spike!) followed by our mains. 90 mins later when our glucose levels are about to crash the waiter pops up and asks if we’d like dessert. Bingo! So try a new order in the way you eat your meals: vegetables first, then protein, fats, and carbs #sugar last 👍🏻 Dietary tip: a shot of vinegar in big a glass of water before your main meal of the day slows down the glucose rush into your body and breaks down your carbs. Hack 3: Exercise to exorcise blood sugar When we are tired we look for more energy and reach for the glucose, even worse tiredness creates a bigger glucose spike in our bodies when we do eat! So if you missed a good nights sleep, eating that savoury breakfast and exercising is the fastest way to quickly re-regulate your glucose levels and reset your day. Exercise tip: As our muscles contract they are burning glucose so don’t starve yourself before exercise and eat your glucose before exercising. Hack 4: Carbs with, always Snacking secrets! Never eat carbs on their own or they will send you on that inevitable glucose spike, so put that avo or cheese on the toast, add nuts to that yoghurt. Snack tip: If the first  2 or 3 ngredients of any snack product are sugars of any kind, then treat it as dessert.   Hack 5: steady glucose, steady life Here’s an interesting experiment! Scientists recruited 200 couples and gave each a doll representing their partner. The scientists asked the couples to put a pin in the doll (!!) every time they were annoyed by their partner over a 2 week period. During the 2 weeks all the couples were attached to glucose monitors and the scientists found afterwards that when their glucose spiked was when the most pins went into the partner dolls. Ouch! Love tip: Less sugar, nicer partner? ;-)) So ditch the diets, calorie counting and low fat aka sugar filled stuff and try some of the hacks above. Become a food detective testing your body’s response to different food and the impact of glucose in all areas of your life. A large reason for the gap in healthspan and lifespan is that we are getting sicker as we age and what we are eating is a large part of this story. So have fun on the journey to becoming more aware, better educated and taking control of your blood sugers, and so your health and wellbeing. See you soon at Be Well! Navigate to more articles! PrevPreviousUnlocking Longevity 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.

David and I have a habit of watching and reading dozens of articles, newsletters and videos each week on health, wellbeing and longevity. Longevity science is advancing rapidly, ever since the idea that ageing is a disease that could be cured emerged around 20 years ago. While living longer sounds great, what is much more important is the quality of our lives, which depends on our healthspan – the number of years we are in good health. As the saying goes, a healthy person has a 1,000 wishes; a sick person only has one. The winners in the game of ageing are those who experience a brief period of ill-health before they die, rather than suffering ill-health for 10 or 15 years, or even more, before shuffling off this mortal coil  In the jargon, its about minimising the gap between  healthspan and lifespan. This is exactly what we aim to help Members achieve at Be Well, with our evidenced and carefully curated Fitness, Recovery and Preventative Health Care services, curated in Well Ontrack, a personalised health and lifestyle program; together with a  a warm, connected community. Here are some of the latest, interesting developments and treatments being explored in longevity: Targeting the Biology of Aging Scientists are now able to measure biological age in contrast to our chronological age, Simply put, biological age is the rate at which you’re aging physically, whereas your chronological age is simply the number of birthdays you’ve had. It’s sadly not uncommon for people to have a biological age that is a decade or more higher than their chronological age. Conversely, there are many people whose bodies are much younger than they are! Emerging Therapies The Longevity Revolution has opened the door to interventions that slow or reverse the fundamental processes of ageing. Cutting-edge experimental treatments are being explored, such as young plasma transfusions, senolytic drugs to clear aged cells, and gene therapies targeting longevity pathways.. The quest to extend healthspan is gaining momentum, combining insights from long-lived populations with the latest biomedical research. While radical life extension remains elusive, practical steps informed by longevity science could help more people live better for longer. Clinical Trials There are many promising longevity treatments currently in clinical trials. Here are some notable ones. NB* These are Not recommendations; aka don’t try these at home unless prescribed by a medical doctor/specialist! Metformin Metformin, a widely used diabetes drug, is being tested for its potential anti-ageing effects. A large clinical trial called TAME (Targeting Aging with Metformin) is underway to assess if metformin can delay the onset of age-related diseases and extend healthspan. Metformin has shown lifespan-extending effects in animal studies and observational data suggests it may promote longevity in humans. Senolytics Senolytic drugs, which selectively remove aged, dysfunctional senescent cells from the body, are being tested for their ability to treat age-related diseases and potentially extend healthspan. Clinical trials are evaluating senolytics like fisetin, dasatinib, and quercetin for conditions like chronic kidney disease, idiopathic pulmonary fibrosis, and COVID-19 complications. NAD+ Boosters Compounds that increase levels of the co-enzyme NAD+, which declines with age, are in clinical trials. Nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) supplements are being tested for their effects on inflammation, muscle recovery, and vascular function in the elderly. Rapamycin The FDA-approved drug rapamycin, used to prevent organ transplant rejection, is being explored for its potential anti-aging effects based on its ability to inhibit the mTOR pathway involved in ageing. Trials are evaluating low-dose rapamycin for conditions like Alzheimer’s disease and COVID-19. Young Plasma Proteins Companies like Alkahest are conducting trials of plasma fractions from young blood that may contain rejuvenating factors. Their drug AKST4290 is being tested for age-related macular degeneration, Parkinson’s disease, and other age-related conditions. While these are still early days, the clinical trials underway provide hope that treatments targeting fundamental aging processes could delay the onset of multiple age-related diseases and extend healthy lifespan. Lifestyle Interventions Supplements are supplementary. They can assist as a top-up, as cream on the cake. The cake itself is made by lifestyle: eating a plant-based diet, regular exercise (resistance, cardio, flexibility), sun exposure, managing stress, cultivating social connections, and maintaining a sense of purpose.. Communities like the Blue Zones, where people live extraordinarily long healthy lives, exemplify these principles in action. We’ll keep a watching brief on trials and breakthroughs for you. Happily, though, our lifestyle is our best medicine, so we don’t need to wait for scientific breakthroughs to extend our healthspan. See you soon at Be Well! Navigate to more articles! PrevPreviousHow We Feel 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 humans, we’re emotional creatures. Our emotions influence the decisions we make, the career path we take, the films and music we enjoy, the art we’re drawn to. Emotions help us choose our friends, those whom we fall in love and stay with…and how well we look after ourselves. Yes, emotions have power. Emotional intelligence is the ability to harness that power–to understand and manage emotions, so that we make decisions that are in harmony with our core values and principles. I recently started using an app called How We Feel. Created by a scientific non-profit in 2020, their first app was a free survey that let anyone self-report COVID-19 symptoms and anonymously share the data with scientists and doctors. This has now evolved into a the How We Feel app, a free journal for wellbeing created by scientists, designers, engineers, and psychologists. Over time, you learn precise words to describe how you feel, spot trends and patterns, and practice simple strategies to regulate your emotions in healthy ways. How We Feel is a really beautiful app, as you might expect from a product team led by Ben Silbermann, co-founder of Pinterest. The team includes current and former Pinterest employees who are passionate about creating a more emotionally healthy world. The scientific team is led by Dr. Marc Brackett from the Yale University Center for Emotional Intelligence. You can also join with family and friends and set up your own closed group. I log in once a day and was amazed at the end of the first few weeks reading my analytics. I think I am pretty self aware/high EQ but I learned a lot about myself and my emotional state at given times of the day. We are all much more aware about mental health and its impact on our lives, families and colleagues, yet still too much stigma exists for too many people. Maybe sharing more everyday information about how we are feeling, or our mind health as I like to call it, will normalise our emotions and feelings as they relate to ourselves and others. A psychologist friend from New Zealand recently shared ways Maori people approach mental health and wellness. Instead of being purely about the mind, the Maori model of mental health recognises the connection of mental wellbeing to the physical, spiritual and relational aspects that support wellbeing on a whole. The model was developed in the 1980’s by a Maori psychiatrist, Sir Mason Durie. Its called Te Whare Tapa Wha. There is also a Maori term, ‘tangata whaiora’, used to describe people who are experiencing distress. Tangata whaiora literally translates to ‘a person seeking wellness’. I think this is a beautiful way to reduce the stigma attached to mental distress and instead highlights that we’re all looking for wellness in some way, shape or form. May we collectively be the people seeking wellness. Navigate to more articles! PrevPreviousFrom Day One to Year One at Be Well 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.

Even though we all have the most incredible Be Well Health Club on hand, life gets in the way. Work can overtake our allocated time for health and fitness, travel can make it hard to get back into our former routine, family commitments take precedence. I know this all too well! So I regularly remind myself of the physical and mental benefits I am gaining and banking when I prioritise my health, fitness and wellbeing daily or even just 3 times a week. This week I dipped into some of the inspiring science about what happens from Day 1 to One Month to a Year On when we keep showing up for ourselves, and our bodies! From Day 1 The moment you start exercising your body begins complex processes to rebuild its fitness and, while change is slow, it’s continuous and worth staying the course for the long haul. Your resting metabolic rate increases after exercise. Your body consumes more energy for muscle repair, therefore burning more calories when not exercising, and ironically, rather than making you hungrier, over time exercise reduces your appetite. Sleep improves as your body repairs overnight and improves fluid distribution and the important added protein synthesis to build more muscle fibres. After only a week the mood-boosting powers of exercise kick in with the brain releasing endorphins, those wonderful feel-good hormones. It’s why some people eventually develop a need, and even craving, to exercise regularly. After a Month After just four weeks of 2 or 3 visits a week to Be Well, you will notice improvements to your strength and fitness, standing straighter and walking a bit faster. Recovery after exercise speeds up, thanks to the nervous system learning how to more efficiently contract your muscles. On a cellular level, mitochondria – those mini power plants that produce energy – multiply, meaning that your body produces more energy. You might notice you’re sweating more when exercising. That’s because your body has become better at regulating its temperature. Your body is more sensitive to the need to remove heat, and as you get more physically fit, you are working harder and therefore producing more heat. After a Year Those improvements you saw to your strength and fitness after the first month will increase significantly. You should also feel more flexible, agile, and have improved posture, with less back and joint pain. Whether or not it’s one of your goals, you’ll probably see changes to your physical appearance, be it your body weight or muscle mass. Your body’s physical changes – a stronger heart, bones and muscles – play a key role in reducing your risk of developing serious health conditions, including heart disease, type two diabetes, cancer and obesity. Generally, you will likely be feeling happier than you did a year ago. Research shows people who work out even once a week tend to be more cheerful than those who never exercise and those who work out regularly experience fewer symptoms of depression and anxiety. After nearly two years at Be Well, we have seen the evidence of Day One to Year One and beyond in many of our Members, as they gain a new level of fitness, health and wellbeing. Of course, rapid recovery is privileged alongside personalized fitness at Be Well. So make the most of having everything all under one roof, never having to drive from place to place again for the rest of your life 😅! Double down on extending your healthspan and get your fill of: hot/cold therapeutic baths; normatec compression; remedial and lymphatic massages; infrared saunas;  with red light therapy built in; and, state of the art hydroxy airpod. See you at Be Well again soon! Navigate to more articles! PrevPreviousIlluminate Your Inner Journey with Lucia Light Therapy at Be Well 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.

Have you ever wondered what it would feel like if wellness and wonder came together? Imagine stepping into a realm where your mind is free, your body is at ease, and your spirit is lifted. At Urban Health Retreat Be Well, this vision becomes a reality with Lucia Light Therapy. So, what exactly is Lucia Light Therapy?  It’s a transformative experience that taps into the power of light to activate your inner light. The Lucia N°03, crafted by clinical psychologists and neurologists Dr. Englebert Winkler and Dr. Dirk Proeckl, stands at the forefront of light therapy tools worldwide. Its medical-grade engineering and precision assembly ensure an unparalleled journey into your subconscious. But how does it work? It’s simple yet profound. The wide spectrum solid and flickering light of the Lucia N°03 enters your body through closed eyes, traveling along your optic nerve and into the central brain. This journey ignites a cascade of responses within you. As the light permeates through your cells, your nervous system responds, shifting from beta-dominance to alpha-theta frequencies. This transition induces deep relaxation, activating neural networks and chemicals that facilitate creativity, clarity, and a sense of wonder. You’re no longer just a passive observer; you become an active participant in your own journey. Picture this: as you immerse yourself in the experience, colors, shapes, and patterns dance behind your closed eyelids, unveiling a kaleidoscope of light. Your mind drifts, thoughts fade, and you’re guided by your breath and the accompanying music through a landscape of inner exploration. A Catalyst for Profound Shifts Within But Lucia Light Therapy is more than just a visual spectacle. It’s a catalyst for profound shifts within. With each session, you downregulate your nervous system, inviting in clarity, creativity, and compassion. You learn to respond to life with grace, reaching your highest potential. Moreover, Lucia Light opens the door to hypnagogia, the magical space between wakefulness and sleep. Here, you can experience deep relaxation, cosmic journeying, lucid dreaming, creative visioning, and manifestation. It’s a space where possibilities are limitless and the boundaries between reality and imagination blur. The reported benefits of Lucia Light Therapy are vast and varied: from increased intuition and access to flow states, to pineal gland activation and nervous system recalibration. Each session is a unique journey, offering visionary exploration and healing on multiple levels. At Be Well, we invite you to embark on your inner journey with Lucia Light Therapy. Let the light guide you to a place of inner peace, creativity, and exultation. Step into the wonder of your own being and discover the transformative power of light. Are you ready to illuminate your path to wellness? Join us at Urban Health Retreat Be Well and experience the magic of Lucia Light Therapy for yourself. Your journey awaits. Booking Details Coming Soon Navigate to more articles! PrevPreviousBe Well: Revolutionising Fitness with Styku 3D Body Scanner 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 today’s fitness landscape, achieving your health and wellness goals often requires a multifaceted approach. From monitoring your diet to finding the right workout routine, every aspect plays a crucial role in your journey to a healthier lifestyle. However, one key element that is often overlooked is understanding your body composition accurately. This is where the Be Well Styku Body Scanner comes into play, revolutionising the way we perceive fitness and wellness. Understanding Styku 3D Body Scanner: Styku Body Scanner is not just a tool; it’s a technological marvel designed to provide precise and comprehensive insights into your body composition. Using advanced imaging technology, Styku creates a 3D model of your body, capturing even the slightest nuances with exceptional accuracy. Gone are the days of relying on rudimentary measurements or vague estimations – Styku brings precision to the forefront of your fitness journey. How Does Styku Work? The magic of Styku lies in its sophisticated yet user-friendly approach. Here’s how it works: Scan Preparation:  It’s important to wear tight fitting clothes, or your underwear, to obtain the most accuracy from your 3D scan.  To begin, simply step onto the Styku platform and stand still for a few moments. The scanner does the rest, requiring no invasive procedures or uncomfortable measurements. 3D Imaging: Utilising state-of-the-art imaging technology, Styku swiftly captures a detailed 3D model of your body. Every curve, contour, and dimension is meticulously recorded, providing a holistic view of your physique. Analysis and Insights: Once the scanning process is complete, Styku generates a comprehensive report detailing various aspects of your body composition. From body fat percentage and muscle mass distribution to posture analysis and circumference measurements, the insights provided by Styku are invaluable for tailoring your fitness regimen to your unique needs. Progress Tracking: Beyond just a one-time assessment, Styku allows you to track your progress over time. By comparing subsequent scans during your WellonTrack physiotherapist appointments, , you can visualise the changes in your body composition, empowering you to make informed decisions and adjustments to your fitness routine. Benefits of Styku Body Scanner: The benefits of Styku Body Scanner extend far beyond its technical capabilities. Here are just a few reasons why it has become a game-changer in the world of fitness and wellness: Precision and Accuracy: With its advanced imaging technology, Styku delivers unparalleled precision, ensuring that you have an accurate understanding of your body composition. Personalised Wellness & Fitness Plans: Armed with detailed insights from Styku, our Be Well physiotherapist can tailor your Wellon Track workout and recovery plans specifically to your body’s needs, maximising effectiveness and efficiency. Motivation and Accountability: Seeing tangible progress through visual representations of your body composition can be incredibly motivating. Styku keeps you accountable and incentivises you to stay committed to your fitness goals. Holistic Approach: By considering various aspects of your body composition, including posture and muscle symmetry, Styku promotes a holistic approach to health and wellness, addressing underlying issues that may impact your overall fitness. Book your Private Tour: At Be Well, we believe that precision and personalisation are paramount to achieving fitness goals, and your Styku Body Scanner emerges as a beacon of motivation.. By providing comprehensive insights into your body composition with unmatched accuracy, Styku empowers you to take control of your wellness journey like never before. Whether you’re a couch potato, or fitness enthusiast, or simply someone striving for a healthier lifestyle, Styku and Be Well is your trusted companion in the pursuit of wellness. Book a private tour Navigate to more articles! PrevPreviousAre you in the 20%? 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.

It’s three months since 1 January. when many of us committed or recommitted to getting healthy and well for 2024! I went on my month-long annual detox program which has extended nicely beyond January, with a few stop/starts due to some family events and special occasions along the way! A Forbes Health/One Poll survey found that the average resolution lasts 3.74 months, which is much better than doing nothing. However, according to recent research undertaken by Stockholm University, only 19% of people stick to their resolutions after 2 years. So what’s different about Be Well, where most of our Members are going strong a year or two later? Well, three things, at least! All Under One Roof The most boring thing about gyms, is that they are, well boring! And dark and testosterone factories ++. Sure, many are adding recovery like saunas etc but they are not purpose built with a Member journey, mission and outcomes front of mind. At Be Well there are many paths and adventures to take with our carefully curated equipment, classes and allied health services. There’s just no time to get bored! Getting started properly Our expert team and senior Physiotherapist provide a professional assessment and a clear plan before you begin at Be Well with a review every 3 months to coach, support, adjust and celebrate the gains! Community, community, community. A Be Well Member said to me the other day,’I come to Be Well sometimes and forget to do all the things I meant to because I just love meeting and talking to other members and team here’. Our community of like-minded people, Be Well Conversations with guest and experts, diverse classes and more have built an incredible community. We firmly believe we all do better together. How to stay in the special 20%, and not end up in the quitting 80% Even though we all have the most incredible Be Well Health Club on hand, life gets in the way. Work can overtake our allocated time for health and fitness, travel can make it hard to get back into our former routine, family commitments take precedence. I know, I know all too well! There are three proven ways to help us stay the course that definitely work for me: A 3-month goal Plan/schedule a week or so ahead, towards that goal Buddy up – make a commitment to/ with someone else. So stay the course, you special 20%ers, we’ve got your back at Be Well! Navigate to more articles! PrevPreviousBoosting Your Health: The Benefits of Lymphatic Drainage Massage NextBe Well: Revolutionising Fitness with Styku 3D Body ScannerNext 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.

Introduction: Understanding How to Feel Better We are noticing an increasing number of members expressing curiosity about lymphatic drainage massage, and a growing demand for this healing service from Megan, Be Well’s remedial massage therapist..   Because everyone who lives, breathes and eats, and  as the world is filled with stress, toxins and environmental pollutants, lymphatic drainage massage can be a valuable tool for promoting overall health and wellness. Manual lymphatic drainage is a specialised massage technique designed to stimulate the flow of lymph fluid and remove blockages within the lymphatic system. Using gentle, rhythmic movements, trained therapists apply light pressure to specific areas of the body, encouraging the lymphatic vessels to transport lymph fluid more efficiently. This gentle, non-invasive therapy can have profound effects on the body’s ability to detoxify, heal, and regenerate. But what exactly is it, and who can benefit from it? Explaining Lymphatic Drainage Massage: A Special Massage for Feeling Better Lymphatic drainage massage is a special kind of massage that helps to move fluid around our bodies better. It’s gentle and done by a trained therapist, like Megan at Be Well,  who uses light pressure to help your body get rid of toxins and feel healthier. This kind of massage can make a big difference in how you feel and how well your body works. Spotting Signs of Trouble: Listening to What Our Bodies Tell Us Our bodies give us clues when something isn’t quite right. Signs like swollen body parts, tummy troubles, allergies, sore spots in our neck or armpits, stiff joints, and feeling tired all the time can mean our lymphatic system needs a little help. Paying attention to these signs helps us take care of our bodies better. Finding Out What Causes Problems: Understanding Why We Feel Off There are lots of reasons why our lymphatic system might not be working its best. Sitting for a long time, getting an injury,  not moving enough, wearing tight clothes, having surgeries that affect our lymph system, getting sick a lot, and being around harmful toxins can all mess with how well our bodies work. Knowing what these things are helps us avoid them or find ways to deal with them. Enjoying the Benefits: Feeling Better With Lymphatic Drainage Massage Getting lymphatic drainage massage can help us feel a lot better. It boosts our immune system, helps with pain and swelling, and makes us feel more energetic. Whether we have ongoing health issues or just want to feel our best every day, this kind of massage can be a real game-changer for our health. Conclusion: Taking Steps Toward Feeling Great In a world where there’s a lot that can make us feel not-so-great, it’s important to find ways to help our bodies stay healthy and happy. Lymphatic drainage massage is one of those ways. By giving our bodies a little extra help in getting rid of toxins, we can feel better, stronger, and more alive every day. It’s a simple but powerful way to invest in our health and well-being. Secure your spot now for a rejuvenating lymphatic drainage massage with Megan at Be Well. Book Now Navigate to more articles! PrevPreviousWomen are not small men NextAre you in the 20%?Next Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I have noticed almost everyone who sets up a gym, spa, pilates studio or wellness centre is a former athlete, sportsperson, PT, physio, a long committed gym junkie or has come from one of these places prior to establishing their own. About 70% of these people are also male, although 54.3% of their members are female with the majority being 18 – 35 years of age, with a major decline in participation from there on in. We’re all outliers at Be Well. In more ways than one! Not only by our gender and age demographic but also our fitness stories. I have been a consistent yogi over many decades and David had been a triathlete and marathon runner in his much younger years, but you would never have caught either of us at a gym or doing Pilates or resistance training. Only this week two female Members reminded me they too have never been to a ‘gym’ in their life, have never loved exercise and never had time to pursue their wellbeing. They told me how much Be Well have changed their lives. How they feel happier, healthier and stronger after only a few short months. When we opened Be Well two years ago fresh out of Covid and the longest lockdown in the world, David, who had had a heart attack in 2017, had been researching health and longevity for several years. I, on the other hand, looked like every bit of the comfort food I ate to survive those years, the limited exercise sitting on Zoom for 10 hours a day, and time spent caring for my 86 year old father-in-law and family. Unlike in my 20’s, 30’s or 40’s, it’s taken me a focused year to shed my extra Covid Ks. I totally neglected to take into account post-menopause. It takes physical and emotional time to reset and its a shock not to have the bounce-back-body I relied upon when I was younger! I have seen so many physical, mental and physiological changes in our Members since we opened the doors of Be Well nearly two years ago. There is still very limited research and information, particularly about women like my mother who had children, raised families, went through menopause, did some grandmothering and then pretty much faded into the curtains. No one anticipated the need for an entire New Chapter in health due to most of us living well into our 90’s from here on in. We’re all on journey to a new frontier and women need to rethink their health and fitness plan. Dr Peter Attia is all the buzz globally with his book Live, which is great, but I’ve been interested in learning more about women’s health and longevity over the past few years. I’ve discovered way more about my health from Dr Stacy Sims, nutritionist, exercise physiologist and leading expert on women’s exercise science than from any of the ‘guru’ blokes trying to find the fountain of youth. ‘Women are not small men’. Stacy coined that phrase. She is an incredibly knowledgeable researcher and practitioner in womens health and fitness with peri-menopause, menopause and post-menopause areas of specialty. Here’s just two golden quotes and one myth-buster from a recent interview I listened to: “It’s all about our hormones: Estrogen acts on a woman like testosterone acts on a man when we’re talking about lean mass. And we know that lean mass is one of the first things to go in menopause. A lot of women will say, I don’t know what happened. I’ve been doing the same things and all of a sudden I’m squishy! Women start to see these changes in their bodies and try to exercise more, or eat less, or follow fad diets. This doesn’t work because its not about metabolism per se. It’s about how hormones are affecting the basic cell of the muscle fiber. Estrogen is responsible for stimulating that basic muscle cell to grow and develop. It’s also responsible for how two proteins come together – actin and myosin – they bond together and shorten the fibers and that’s what causes your muscle contraction. Estrogen is responsible for how myosin attaches to actin. So when we start to have different levels of estrogen, the combination of actin and myosin is thrown off. We don’t have as much strength because we can’t stimulate the muscle fibers to contract as strongly as they used to.” “Women need some muscle: women have to be very specific regarding exercise before, during, after menopause. Why? Because we need to invoke a response to build lean muscle mass. We need to invoke a response to maintain and build our bones. We need to invoke a response that’s going to help with our serotonin and our norepinephrine – these two are tightly tied to hot flushes. We also want to invoke a stress that’s going to change our gut microbiome, because we see a significant decrease in diversity, especially in late peri-menopause. The more muscle you have, the better your blood sugar control. We see how it changes the diversity of our gut microbiome. It improves brain health and yes, you’re going to look better. You’re going to get some definition, you’re going to be stronger. And it’s just so important to break that socio-cultural idea that women shouldn’t be lifting weights.” “Fasted training: the aging trajectory for men is different to women, and the responses are different. Fasting before exercise is one of the things I really want to push back on. When women do fasted training the first thing to go is your lean muscle mass. And after four days of fasted training, we end up with a decrease in our thyroid function. Doctors often tell women they should do fasted training for mitochondrial health and to lose weight.
It’s based on male data. When we look at female data it’s a different story.” You can dive into Dr Stacy Sims, her book ROAR and podcasts more yourself – you’ll learn an

A friend was told they needed major surgery recently. They are not in great shape though,and their specialiist said, ‘You need to be in better health before surgery for the best results’. They sent my friend away with a note to ‘get healthier.’ Not a huge amount of direction, I’m sure you’ll agree! On the other hand, my brother had bariatric surgery a few years ago and the 3 months prep couldn’t have been more detailed and specific to get in shape for his surgery. For many people needing surgery the focus is often on the procedure itself and the immediate recovery period. It got me thinking about how we all know about the essential need for rehabilitation after surgery, accidents and injuries but how little we know about the immense value of prehabilitation. You wouldn’t run a marathon without training and when you think about it, no matter how large or small the intervention whether at the GP or a hospital or the Dentist, any kind of surgery is physically and psychologically stressful. What if there was a way to improve your surgical outcome and bounce back faster? Enter prehabilitation, a proactive approach to optimizing your health before surgery. So here’s my deep dive into prehabilitation for you and / or your family and friends this week! What is prehabilitation? Prehabilitation, or prehab for short, is a personalized program designed to enhance your physical fitness and overall wellbeing before undergoing surgery. It typically involves a combination of aerobic exercise, strength training, and functional exercises to improve your cardiovascular health, muscle strength, and balance; a nutritional plan to help your body heal faster and build resilience; and, support to address anxiety and stress to improve your coping mechanisms and recovery. The data speaks for itself. Research has shown numerous benefits associated with prehabilitation: ● Reduced complications A study published in the Journal of Strength and Conditioning Research found that prehabilitation programs led to a 23% decrease in postoperative complications for patients undergoing major abdominal surgery. ● Shorter hospital stays A 2017 review published in JAMA Surgery found that prehabilitation programs could reduce hospital stays by an average of 2.3 days. ● Faster recovery A 2022 study published in BMC Musculoskeletal Disorders demonstrated that prehabilitation programs helped patients regain functional independence faster after total knee replacement surgery. ● Improved quality of life Studies have shown that prehabilitation can lead tobetter pain management, reduced fatigue, and improved overall quality of life following surgery. Prehab at Be Well I had a chat with Pat Lynch, our Senior Physiotherapist, about this recently and he told me overall recovery is 30% faster with prehab than without. That’s pretty incredible! Fortunately, we provide both prehab and rehab programs at Be Well and for anyone, not only Members. Along with Pat, Dr Kate O’Brien and Jane Mitchell, our dietician and our PTs, we create personalized plans to optimize your health and empower you for a faster and smoother recovery journey. See you soon at Be Well! See you again at Be Well soon! Navigate to more articles! PrevPreviousShifting Focus – Health Care vs Sick Care NextWomen are not small menNext 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 the realm of wellness, there’s a profound distinction between health care and sick care. Health care is proactive, centred around fostering wellbeing and preventing illness. Sick care is reactive, addressing sickness and disease after they’ve manifested. As someone whose family has experienced open heart surgery, appendix removals, many births, gall bladder removals, dementia, and on, it goes without saying that Western Medicine is extraordinary and often seemingly miraculous.  The medical services we are privileged to enjoy in Melbourne, backed by Medicare, are world class. I’m forever grateful to our primary and allied health professionals for their extraordinary skills and dedication. That said, and many members of Melbourne’s medical system agree, we have yet to get the balance right between health care and sick care. For a fascinating read about lifestyle, DNA and longevity, go here Optimal health isn’t merely the absence of disease. It’s the presence of vitality and resilience. It involves cultivating habits that support the body’s natural healing mechanisms, bolstering immunity against illness, extending our healthspan (years of good health) and our longevity (years of life). Health care is holistic, encompassing physical, mental, emotional and spiritual wellbeing. It prioritizes preventive measures such as regular exercise, balanced nutrition, adequate sleep, and stress management, under the rubric of LifeStyle Medicine. Which is why we say at Be Well, ‘your lifestyle is your medicine’.   Sick care is necessary after our health has already been compromised, with its familiar routines of diagnoses and treatment. While essential in managing acute conditions and providing critical care, sick care often falls short in addressing underlying factors contributing to illness. In that context, I’m thrilled to invite you to join Dr Nguyen, BMedSci (Hons), MBBS (Hons), FRACGP, MHP, GCHPE, GAICD in our next Be Well Conversation, on Thursday 14 March. Dr Nguyen was both the Victorian and National GP of the Year in 2021. Among his many appointments, Dr Nguyen is the current President of the Australasian Society of Lifestyle Medicine. Medical and cultural education is his number one passion as it allows him to make a greater impact on people’s lives through teaching and learning.He has worked extensively as a GP and Medical and Cultural Educator in urban, rural and remote Aboriginal community health service throughout the Northern Territory and Victoria. I hope you will join me for a fascinating conversation with Dr Nguyen, and a deep dive into health care and Lifestyle Medicine with a world-class expert. Booking details are below. See you again at Be Well soon! Navigate to more articles! PrevPreviousLove Potion or Poison? The Dance of Love and Health NextYou know about Rehab but what about Prehab?Next 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 week’s I thought I would share what I’ve learned about fascinating world of love and its impact on our health. Is it a magic potion granting eternal life, or a toxic brew leading to heartbreak and hospital bills? With Valentine’s Day just behind us, this is a good time to separate the scientific fact from the mushy Hallmark card fiction. “Love is a biological necessity—it’s as needed for our well-being as exercise, water, and food,” said neuroscientist Stephanie Cacioppo, PhD, author of Wired for Love: A Neuroscientist’s Journey Through Romance, Loss, and the Essence of Human Connection (Macmillan, 2022). With that in mind, this is what i’ve learned recently about love and health.   LOVE WINS Lifespan Lifeline   Turns out, love might just be the fountain of youth you’ve been searching for. Studies show people who are married (and those in strong social bonds) tend to live longer, with a reduced risk of heart disease, stroke, and even some cancers. Stress Slayer   We like touch, both giving and receiving. Love triggers the release of oxytocin, a feel-good hormone that lowers stress hormones and blood pressure, leaving you feeling calm and collected. Talk about natural Xanax! Pain Reliever   Ever stub your toe while holding hands? Turns out, love can actually act as a pain reliever. Research suggests feeling loved activates brain regions associated with pain reduction. Try a warm hug or deep embrace, rather than Panadol. After all, this is what we do with young children! Immunity Booster   Studies show strong social connections can boost our immune system, making us less susceptible to illnesses. The opposite also applied: loniliness can make us a lot more prone to sickness. LOVE HURTS   Let’s be real, breakups suck. And not just emotionally. Studies show heartbreak can actually trigger physical symptoms like chest pain, shortness of breath, and even changes in brain activity. A broken heart can literally hurt. Stress Monster   While love can reduce stress, unhealthy relationships can have the opposite effect. Constant arguments, jealousy, and emotional abuse can trigger chronic stress, leading to a host of health problems, from headaches to insomnia. Loneliness Blues   Loneliness has been linked to increased inflammation, weakened immune systems, and even higher mortality rates. So if you’re feeling alone, reach out to friends, family, or actively set out to develop new friendships at places such as Be Well. Connecting with others is key. The Verdict   So, is love good for your health? The answer, like most things in life, is complicated. Healthy, loving relationships are a treasure trove of physical and mental health benefits. But toxic, stressful relationships take a toll on our well-being. The key is to cultivate supportive, nurturing bonds that make us feel good, inside and out. Love is a complex dance that impacts our entire being. Choose your partners wisely, nurture your connections, and remember, self-love is just as important as romantic love. Go forth and spread the love (and the science)! See you soon at Be Well. Navigate to more articles! NextShifting Focus – Health Care vs Sick CareNext 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.