Typically thought of as a geriatric condition that starts over the age of 65 and dramatically reduces quality of life and negatively affects both healthspan and lifespan, new research suggests that it's occurring much sooner than we thought. 

This is a completely preventable disaster and I discuss some of the mechanisms involved.

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In this episode, Carly explores practical strategies from Eastern and Stoic philosophies to help you shift from feeling overwhelmed to feeling focussed.

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All of us struggle with overthinking at some stage. In this episode, we explore a practical strategy, recommended by a clinical psychologist, to help you shift your attention away from your thoughts.

Find out more about Carly at carlytaylorcoaching.com.au
Follow her on Instagram at @carly_taylor_coaching

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Dr Denise needs no introduction to regular listeners of the podcast, but for those who don't know her, she's one very, very sharp cookie.

For those who are interested in signing up to her course, which I highly recommend - here's the link to the registration page. https://drdenisefurness.com.au/4-week-wholefood-challenge/

To get 20% off, use the code PT20 at checkout .

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As a follow-up to Saturday's podcast with Prof Richard Johnson, this one goes a bit more into practical eating strategies to minimise the negative effects of fructose on the body and brain.

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Today is an absolute cracker of a podcast and critical listening for anyone who eats food and wants to avoid weight gain, Type 2 diabetes and Alzheimer's disease!

Professor Richard Johnson is the Tomas Berl Professor of Medicine, and Chief of the Division of Renal Diseases and Hypertension at the University of Colorado Denver.   He is board certified in internal medicine, infectious diseases, and kidney disease and is the founding editor of Comprehensive Clinical Nephrology, one of the main textbooks on kidney disease. For more than 20 years, he has led research on the cause of obesity and diabetes, with special interest in the role of sugar (especially fructose) and uric acid. His research has been highly cited, published in top medical journals, and supported by grants from the National Institutes of Health. He is the author of the books Nature Wants Us To Be Fat, The Sugar Fix and The Fat Switch.

His body of work presents convincing evidence that obesity, diabtes and Alzheimer's disease are triggered by a “switch” in our metabolism that makes us want to eat more and exercise less.

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Here's the research papers I mention:

Paper 1

Paper 2

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Here is the link to the resources page where you'll find the DBS

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It's that time of year, and today's podcast is all about the science of creating habits.

Dr. Jon Finn wrote his best-selling book ‘The Habit Mechanic’  because his life’s mission is to help people to be their best in the challenging modern world.

He founded the award-winning Tougher Minds consultancy and has three psychology-related degrees, including a PhD. He has worked in performance psychology, resilience, and leadership science for over 20 years. He is also writes regularly for Forbes.

Tougher Minds uses cutting-edge insights from psychology, behavioral science, neuroscience, and world champions to help organizations develop “Habit Mechanics” and “Chief Habit Mechanics”—resilient people, outstanding leaders, and world-class teams.

Having trained and coached over 10,000 people, Dr. Finn, and his colleagues, work with global businesses, high-growth startups, individuals, elite athletes, coaches and teams, leading educational institutes, families, the UK government, and think tanks.

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Here are the papers in question:

Paper 1

Paper 2

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In this long-overdue conversation, I sit down with Dr. Michelle H Lim, a leading expert on loneliness and the CEO of Ending Loneliness Together. We dive deep into the often-overlooked issue of loneliness, exploring its profound impact on our health and well-being. Dr. Lim shares her extensive research and insights into how loneliness not only affects us emotionally but also has serious physical health implications. We discuss the subjective nature of loneliness, the importance of meaningful social connections, and why it's crucial to change the way we think and talk about loneliness in our society.

What You'll Learn:

• Understanding Loneliness: Dr. Lim explains what loneliness really is—a subjective feeling of distress when our social relationships don’t meet our needs.
• Health Impacts: Discover how loneliness can affect your longevity and overall health, and why it’s becoming a major public health concern.
• Loneliness vs. Social Isolation: We discuss the critical differences between being socially isolated and feeling lonely, and why both can be detrimental.
• Age and Loneliness: Insights into how loneliness manifests across different age groups, and why middle-aged adults might be more vulnerable than we think.
• Cognitive Biases and Loneliness: Learn about the mental traps that can keep people stuck in loneliness, and strategies for breaking out of them.
• Practical Steps: Dr. Lim offers actionable advice on how to manage loneliness, both for yourself and for supporting others.

Key Takeaways:

• Loneliness is not just a social issue but a serious health risk that needs to be addressed with the same urgency as physical health.
• Meaningful connections are more important than the number of connections—quality over quantity.
• It’s time to normalise conversations about loneliness, breaking down the stigma and encouraging people to reach out when they need help.
• We all have a role to play in combating loneliness, whether by supporting those around us or taking steps to improve our own social connections.

Resources:

• Check out Ending Loneliness Together for more information on how you can get involved and find support.
• Visit Loneliness Awareness Week for upcoming events and resources.

Connect with Dr. Michelle Lim:

• Website: Ending Loneliness Together
• LinkedIn: Dr. Michelle H Lim

Support the Podcast:

If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one.

Share this episode with someone who might benefit from hearing it—loneliness is more common than we think, and this conversation could make a difference.

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Here is the link to the resources page with the review of 2023 and the behaviour change contract, along with other free videos and resources.

In return, if you could leave us a review of the podcast on apple podcasts, google podcasts, spotify, or wherever you listen, that would be awesome!

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Luke Mathers transforms how people look at stress and human behaviour. Using neuroscience, ancient wisdom and the experience of 20+ years running successful businesses he coaches leaders, Olympians and elite athletes on how to harness the power of stress and make lasting behavioural change.

A career in health that saw him climbing to the peak of his professional pursuits for over two decades, Luke has always been passionate about personal and professional progress.   

Over the last decade, Luke found his passion in helping others optimise their performance in life and business by redefining stress and building positive habits. After working with some of the countries top CEOs, brands and teams to achieve optimised performance through his personal coaching, workshops and events, Luke is the author of 3 books.

In this session, we explore his latest book, Curious Habits - and it is a cracker! What better time to get curious about your habits than the start of a new year?

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Here is the link to the resources page with the review of 2023, along with other free videos and resources.

In return, if you could leave us a review of the podcast on apple podcasts, google podcasts, spotify, or wherever you listen, that would be awesome!

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Today's podcast is with the awesome Professor Julia Rucklidge -  a Professor of Psychology and a Clinical Psychologist in the School of Psychology, Speech and Hearing at the University of Canterbury, the Director of Te Puna Toiora, the Mental Health and Nutrition Research Lab, theme leader in the Child Wellbeing Institute, and co-author of The Better Brain jointly published by Penguin Random House and Harper Collins in 2021.

For over a decade, her lab has been running clinical trials investigating the role of broad-spectrum micronutrients in the treatment of mental illness, including ADHD, mood disorders, anxiety and stress. Julia has over 140 peer reviewed publications, including in the Lancet Psychiatry, JAMA and the British Journal of Psychiatry and is currently on the Executive Committee for the International Society of Nutritional Psychiatry Research. 

She has been the recipient of many awards, including the Ballin Award from the NZ Psychological Society for significant contributions to the development or enhancement of clinical psychology in Aotearoa New Zealand, being named as a Woman of Influence in New Zealand in 2015, 2018, and 2021, and a Braveheart award for her contribution to making Christchurch a better place to live. Her 2014 TEDx talk has been viewed over 2.5 million times. She recently created a free EdX online course for the public on mental health and nutrition. She is also a longstanding member of the Health Practitioners Disciplinary Tribunal (HPDT). 

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Here are the papers and links:

Nutrient Intake Systematic Review

Harvard website on nutrients for brain health

Maternal diet status in pregnancy

Maternal Nutrition and Neurodevelopment

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My guest today is Dr Helena Popovic, a GP, international speaker, and leading authority on brain health who shows people how to boost their brain at any age or stage of life so they can: 

• perform at their peak throughout their career
• eliminate brain fog in menopause
• avoid Alzheimer’s and other dementias in retirement.  

Helena graduated from the University of Sydney and has spent over 30 years studying the brain and teaching people how to reach their full potential. She believes that boosting our brain is the single most important investment we can make to achieve our goals, solve complex problems and create a fulfilling life. 

Helena’s philosophy is that education is more powerful than medication and she advocates growing bolder rather than older. 

She is the author of three best-selling books:

1. In Search of My Father  is a guide to caring for someone with dementia.
2. Can Adventure Prevent Dementia? shows how we can all build a better brain.
3. NeuroSlimming - Let Your Brain Change Your Body reveals how to shed excess body fat without dieting or deprivation.

Check out Helena's website to see her books, blogs, videos, weight loss clinics and speaking topics.

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Here is the paper on Glucotypes that I mention.

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"A sound mind in a sound body, if the former be the glory of the latter, the latter is indispensable to the former." Seneca.

This quote sums up what this week's podcast is all about - the need to invest in your body so that you can reap the rewards down the track when your mind is at it's best.

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Dr Michelle Woolhouse is an Integrative Medical Doctor with over 23 years of experience in this space. Her special interests include women’s health, mental health issues, such as anxiety, stress and burn-out, mind-body medicine and the neuro-biology of healing.

She loves exploring all facets of health with her patients, including nutritional and lifestyle requirements, mental and emotional underpinnings and of course social and environmental influences. She particularly loves teaching emotional transformation techniques and supporting mental health in the context of physical diseases.

Dr Michelle has additional post-graduate training in mind-body medicine, meditation, energetic healing, nutritional and environmental medicine and holds fellowships with the Royal Australian College of GP’s (FRACGP), the Australasian society of Lifestyle Medicine (ASLM) and Australasian College of Nutritional and Environmental Medicine (FACNEM).

Michelle is an ambassador and podcast host for Fx Medicine, where she discusses a broad range of integrative medicine topics. www.fxmedicine.com.au

She is also the medical director of Vively: an innovative app, that helps you optimise metabolic health through the use of CGM and other wearable data collectors. www.vively.com.au

Book (Audible, e-book and hard copy)

She is the author of The Wonder Within: a heart-led playbook for the anxious stressed and burnt-out. The Wonder Within offers you a powerful antidote to your strain and shows you a new way to relate to your fears and find the source of wellness within yourself. www.theholisticgp.com.au

Retreats and one day programs

Michelle is the co-founder of Enliven retreats. Enliven retreats runs workshops in collaboration with NIIM, to help deliver a deeper style of medicine for women in the areas of mental and emotional optimisation.

www.enliven-retreats.com.au

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My guest today is Jenny Blake - an international speaker, career and business strategist and executive coach with expertise on systems, efficiency and career fluidity in the rapidly-evolving knowledge economy. Formerly a Career Development Program Manager at Google (and author of the book Pivot, and before that, Life After College), Jenny helps leaders, employees and entrepreneurs achieve greater clarity, engagement, fulfillment and impact.

Jenny has given international keynotes and workshops at top companies and universities such as Google, Microsoft, Stanford, Yale, Parsons, MIT, UCLA, TEDxCMU, Intuit, KPMG, Pimco and Best Buy.

Here's her links t find out more:

• https://substack.com/@jennyblake

• https://itsfreetime.com/archive
• https://www.pivotmethod.com/
• LinkedIn: http://linkedin.com/in/jennyblake

• Twitter: @Jenny_Blake

• Instagram: @JennyBlakeNYC and for more frequent posts, @pivotmomentum

• Facebook: Facebook.com/JennyBlakeCA

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In this episode of Mojo Monday, Carly shares how to navigate a tough day so it doesn't feel all that bad, offering practical advice to help you find moments of reprieve, even in challenging times.

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Part 4 of Guiding Principles For a Life of Flourishing. Carly and I talk about how being useful can pivot us away from leading a self-focussed life to a life of connection, productivity and meaning plus it can help us manage our thoughts and emotions so we don't get stuck in unhelpful (and useless) thinking patterns.

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Today I chat with performance coach Dan Haesler about how we can use the practices and mindsets of elite athletes to improve our own lives.

Dan is a performance and leadership coach who specialises in Mindset, Mental Skills & Leadership. He works with elite athletes and sporting teams, as well as corporate leaders and organisations.

Dan has worked with members of the Australian Olympic and Commonwealth Games Teams, as well as athletes from a wide variety of sports. In the NRL, he is the Performance and Leadership Coach with 3-time premiers, The Penrith Panthers and works 1:1 with the 2023 RLPA Player of the Year, Shaun Johnson.

Dan is a Director of Cut Through Coaching and he and the team work with all manner of organisations including, Boston Consulting Group, Roche Diagnostics Australia, CHEP, People’s Choice and Boston Scientific as well as schools and educational organisations across Australia. 

Since it’s release in 2021, Dan’s book, The Act of Leadership has been the best-selling Australian-authored business title (perhaps because it’s about people not business) and has been described by James Kerr, the best-selling author of Legacy as a book that will, “Change your life”.

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Here is the research paper in question.

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What does it mean to have good character and how can we get it? That's what Carly and I discuss on today's episode of Mojo Mondays.

The books and past episodes I highly recommend to tap into the stoic character strength of Wisdom are:

The Little Book of Stoicism by Jonas Salzgeber 
Listen to the interview with Jonas on episode 30

How to Think Like a Roman Emperor by Donald Robertson
Listen to the interview with Donald on episode 172

The Obstacle is the Way by Ryan Holiday (all his books are great)

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This podcast was concerning and enlightening for equal measure! Many of us, myself included, have grown up in a culture that has a social life centred around alcohol, and although we are more responsible than we used to be with alcohol, we are at risk for being 'grey area drinkers'. Sarah is very open about her own experience with alcohol and many of us will relate to her story.

This podcast explores what that is, why it's not good for us, and what we can do about it.

Find out more about Sarah and her offerings in this area below:

Website www.sarahrusbatch.com

Instagram - https://www.instagram.com/sarahrusbatch/?hl=en

Facebook community - The Women's Wellbeing Collective - https://www.facebook.com/groups/342319476897067

Adverse Childhood Experience quiz- https://www.npr.org/sections/health-shots/2015/03/02/387007941/take-the-ace-quiz-and-learn-what-it-does-and-doesnt-mean

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Here is a link to the article, published in the journal Nature

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Sometimes you have those conversations that you just don't want to end, and this is one of them. If you're interested in brain health and doing all you can to prevent neurodegenerative diseases, then this podcast is right up your street. 

I love it when I learn new stuff, and exokines are my new favourite topic, thanks to Jason.

You can check out his work here.

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Here is a link to the study on Irisin and AD. 

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The voice in your head - is it always helpful, or do you struggle with it. If the answer is the latter, or the case for someone close to you, this podcast is for you. 

In this episode I chat with clinical psychologist Dr Lillian Nejad about the state of mental health today and we explore a range of reasons why it's so bad, especially for teenagers. 

We then go on to focus on the critical role of attention in mental health and explore a range of lifestyle factors that both inhibit and promote good mental health and discuss a genius strategy for containing worry and anxiety. 

Check out Dr Nejad's website for her her courses, free stuff, corporate offering and her brilliant app.

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This is the first in a series of mine and Carly's guiding principles for a life of flourishing and fulfilment, which the ancient Greeks refereed to as eudaemonia.

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I loved this conversation because;

1. Dr Christine Gibson is an awesome individual doing some very important work and...
2. I learnt a bucket load of stuff.

Even if you don't have stress and trauma in your life, I guarantee that you'll find it fascinating.

Check out Christine work and books at both moderntrauma.com and her personal website.

And please share this episode with anyone who you think might benefit.

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Here is a report on the study that I mentioned and the Dexcom G6 Continuous Glucose Monitor that I have used can be found here. They have an unbelievable offer at the time of writing to receive it for $10 instead of $730, so jump in quick!

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