Explorez tous les épisodes du podcast Hardiness with Dr Paul Taylor

What if one of the most effective treatments for depression and anxiety in young people needs no prescription, has no withdrawal and makes you stronger?

In this episode, Dr Paul Taylor unpacks a 2024 meta-analysis from Victoria University. It found that resistance training produced large reductions in depression and anxiety symptoms in people aged 26 and under. He then sets it against the largest analysis of its kind, a BMJ network meta-analysis of 218 trials and more than 14,000 people. In that analysis, walking, jogging, yoga and strength training matched therapy and outperformed SSRIs.

In this episode:

• Why strength training was overlooked for decades in mental health research
• The training “recipe” behind the biggest effects: sets, reps, intensity and duration
• Why harder exercise and clear structure produced better results
• How few young people in Australia, the UK and the US meet activity guidelines
• The case for prescribing exercise before medication for young people

Key studies:

• Marinelli et al. (2024). Resistance training and combined resistance and aerobic training as a treatment of depression and anxiety symptoms in young people. Early Intervention in Psychiatry. https://doi.org/10.1111/eip.13528
• Noetel et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis. BMJ. https://doi.org/10.1136/bmj-2023-075847

Survey data:

• ABS National Nutrition and Physical Activity Survey 2023
• Sport England Active Lives Children and Young People Survey 2024-25
• CDC Youth Risk Behavior Survey 2025

This episode is for education, not medical advice. If you or your child takes medication, talk to your doctor before making any changes.

More at paultaylor.biz

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The biggest mistake in youth mental health? Treating kids like they’re broken instead of teaching them how to move, act, and build resilience. Mercedes Taaffe Cooper reveals why early intervention and education, not endless labels and talk therapy, are changing the game for young people. Paul  and Mercedes unpack the deeper problem with the medical model, how normal adolescent struggles get turned into diagnoses, and why that can create more harm than help. Mercedes shares the personal journey that took her from elite boxing and coaching the Irish team to clinical psychology, reality therapy, and ultimately building Counterpunch, a program designed to help kids learn through action, not just conversation.

You’ll discover:

• Why reality therapy and choice theory focus on doing rather than overthinking
• How the "front two wheels" car analogy helps kids understand thinking, feeling, and behaviour
• Why combat sports can be powerful tools for confidence, regulation, and self-awareness
• How a 24-week, three-phase program moves kids from connection to leadership
• Why peer mentoring is often more powerful than adult advice for adolescents

Mercedes also explains how Counterpunch works in boxing gyms and youth-facing settings, why it’s especially effective for kids who feel isolated, and how the program is now scaling online so more facilitators can deliver it. From goal-setting and embodied learning to social connection and self-efficacy, this episode makes a compelling case for giving young people practical tools before problems become crises. Essential listening for parents, coaches, teachers, and anyone working with young people who wants to create real change, not just another conversation. If you care about building confidence, resilience, and lifelong skills, this one is for you.

Timestamps
(02:11) Mercedas Taaffe Cooper’s background in boxing, coaching, psychology, and moving to Australia
(03:59) Discovering reality therapy and choice theory through research and training
(05:48) Building Counterpunch from pilot program to scalable youth model
(07:56) Reality therapy explained - focusing on action instead of just thinking
(10:19) Why action is the real engine of change for young people
(13:43) Why Mercedas rejected the medical model and built a strengths-based program
(15:05) The harm of overusing labels and diagnoses with kids
(18:05) The original research, the boxing component, and the first curriculum ideas
(20:21) Moving from government pilot to a private program in South Australia
(21:19) Taking the training online and building a replicable system
(23:03) What a Counterpunch session looks like from induction to a 24-week structure
(24:21) VSMART goals and linking values to physical progress
(26:16) The three phases - body awareness, relationships, and leadership
(27:13) Why martial arts and team sport build resilience and confidence
(32:38) Why group connection and peer mentoring matter so much
(34:15) Why combat sports work for youth communication and trust-building
(36:31) Battle in the Hills and using boxing as a progression pathway
(39:03) How embodied learning and physical challenge reinforce psychological tools
(42:11) Why boxing is used as a medium, not the end goal
(43:29) Why combat sports are different from professional violence
(45:49) Respect, manners, and life skills learned through martial arts
(47:15) Who the program is for and how youth-facing professionals can use it
(49:08) How to get involved and the four Ps for potential facilitators
(50:12) Final reflections on skills, not labels, for young people

Quote                                                                                                                                              “The biggest difference between reality therapy and cognitive behavioural therapy is that it very much focuses on the doing rather than the thinking.”

Resources 

Website: https://counterpunch.com.au/

LinkedIn: https://www.linkedin.com/in/mercedas-taaffe-cooper-3b3623117/

Instagram: https://www.instagram.com/counterpunch_life

Facebook: https://www.facebook.com/counterpunchAU/

YouTube: https://www.youtube.com/@counterpunchlife

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

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How often do we get caught up in our thoughts, emotions and the stories we tell ourselves about what's happening?

In this week's Mojo Monday, Carly explores how easily we can find ourselves fighting reality, whether it's uncomfortable feelings, other people's behaviour or situations that don't go our way.

Drawing on Japanese Morita Therapy, she shares why acceptance doesn't mean approval or giving up. It's about allowing our feelings to be there, seeing situations as they actually are, and choosing how we respond rather than letting our emotions make the decisions for us.

A simple reminder that we can't always control what happens or how we feel, but we can practise responding with greater awareness and intention.

Carly is a counsellor and coach who specialises in building psychological hardiness, which is the ability to navigate challenge, stay engaged, and take meaningful action under pressure. Her work integrates modern psychology with Eastern and Stoic approaches, helping people build resilience, live with purpose, and respond to life’s challenges with greater clarity, courage and steadiness.

See omnystudio.com/listener for privacy information.

This podcast explores practical ways to protect your heart and support healthy aging. Dr. Paul Taylor talks with preventive cardiologist Dr. Ross Walker about the everyday habits that shape cardiovascular health, how to make sense of cholesterol and other risk markers, and where tests, medication, and supplements can help. Together, they cut through common health claims and discuss exercise, stress, diet, and emerging approaches to preventing heart disease.

The conversation focuses on practical prevention rather than late-stage treatment, with an emphasis on how much heart disease risk can be reduced before medication is considered. Ross explains what he thinks about cholesterol, coronary calcium scoring, statins, LP(a), MTHFR, and the future of cardiovascular medicine. It’s a wide-ranging, practical discussion for anyone interested in health span, not just lifespan.

Key topics

• Dr. Ross Walker shares his background as a cardiologist of 47 years who shifted into prevention about 30 years ago after seeing repeated cardiac surgeries without lifestyle change.
• The pair discuss his 80/10/10 model: 80 percent lifestyle, 10 percent orthodox medicine, and 10 percent evidence-based supplements.
• Dr. Ross Walker outlines his five keys to health:
• No addictions
• Good-quality sleep
• Simple nutrition
• Regular exercise
• Happiness and relationships

• Five categories of stress

  1. Emotional stress
  2. Mental stress
  3. Physical stress
  4. Pharmacologic stress
  5. Infective stress

  Metabolic syndrome markers

  • High triglycerides
  • Low HDL
  • High blood pressure
  • Belly fat
  • Insulin resistance or diabetes tendency
• Exercise is presented as one of the strongest interventions for heart disease, dementia, diabetes, depression, osteoporosis, and healthy aging.

Timestamps

(00:59) From 47 years in medicine to a prevention-first career
(02:31) The moment he realized surgery without prevention was not enough
(03:54) Why his 80/10/10 approach puts lifestyle first
(04:23) The five keys to health: sleep, food, exercise, happiness, and no addictions
(06:22) Why relationships and social connection matter for longevity
(07:46) Why exercise may be the most important topic in the whole discussion
(09:10) Sarcopenia, frailty, grip strength, and resistance training in older adults
(10:37) Exercise as an antidepressant and the brain benefits of training
(11:15) The Dallas bed rest study and how fast the body deconditions
(12:42) Why aging is a disease process and exercise must be adjusted over time
(14:29) How much exercise is too much and the risk of overdoing it
(16:12) Vasodilation, dementia, and why exercise helps the brain
(17:38) Viagra, Cialis, and the vasodilation conversation
(18:35) Why extreme athletes can develop more coronary calcification
(19:05) Genes load the gun, environment pulls the trigger
(20:32) Why genetics can be overridden by phenotype and lifestyle
(21:55) The brain’s “challenge muscle” and why hard things matter
(23:55) Stress appraisal, challenge versus threat, and cardiovascular effects
(25:07) The five categories of stress and how each affects the heart
(27:00) Drugs, marijuana, cocaine, caffeine, and cardiovascular risk
(30:11) Alcohol, coffee, and why context matters more than single ingredients
(32:00) Infective stress, COVID, and cardiovascular complications
(33:26) Chronic inflammation and the plaque formation process
(35:21) LDL particle size, ApoB, LP(a), and better risk markers
(36:19) Why coronary calcium scoring is central to Dr. Walker’s approach
(39:43) Statin side effects, real-world experience, and individual decision-making
(41:39) A case study: lifelong high cholesterol, zero calcium score, and no statin
(42:09) Statins versus PCSK9 inhibitors and when each makes sense
(44:29) What statins do and don’t reduce, and the unfinished LP(a) story
(46:09) Why calcium score should guide statin decisions more than cholesterol alone
(47:45) Why CT coronary angiograms and plaque analysis may change risk assessment
(49:14) Radiation risk, age, and the value of imaging after 50
(50:13) Nutrition basics: eat less, eat more natural food
(51:48) Processed food and reading labels
(52:18) Saturated fat, the PURE study, and why fear of fat is overblown
(54:17) Ancel Keys, sugar, and the history of bad nutrition advice
(55:48) Triglyceride-to-HDL ratio, insulin resistance, and metabolic syndrome
(56:56) Genetic insulin resistance and why some populations are more vulnerable
(58:09) What the MTHFR gene does and why folic acid can be a problem
(60:39) Activated folate, folinic acid, and personalized supplementation
(63:27) Why supplements need to be individualized and evidence-based
(64:01) The future: gene therapy, vaccinations against heart disease, and transcatheter valves
(65:23) Blue zones, movement, community, and the real drivers of longevity
(66:26) Stem cells, cardiac regeneration, and what may still be years away
(68:12) Why the five keys still matter more than any future technology

“The best treatment of heart disease, cancer, Alzheimer’s, osteoporosis, diabetes is not to get them in the first place.”

Resources

Website - https://www.drrosswalker.com/

LinkedIn - https://www.linkedin.com/in/dr-ross-walker/?isSelfProfile=false

Facebook - https://www.facebook.com/DrRossWalkerCardiologist

Website - https://wlife.co/

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

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Carly is a counsellor and coach who specialises in building psychological hardiness, which is the ability to navigate challenge, stay engaged, and take meaningful action under pressure. Her work integrates modern psychology with Eastern and Stoic approaches, helping people build resilience, live with purpose, and respond to life’s challenges with greater clarity, courage and steadiness.

See omnystudio.com/listener for privacy information.

This conversation explores how early life stress shapes the brain, why complex trauma is different from a single traumatic event, and how people can build resilience over time. Dr Paul Taylor speaks with Dr Eamonn McCarthy about forensic psychology, trauma work, performance psychology, and the practical ways therapy, exercise, sleep, and mindset can support change.

Stress can break you—or build you into someone stronger than you thought possible. Dr Eamonn McCarthy reveals why some people unravel under pressure while others turn hardship into resilience, and how trauma, recovery, and reappraisal shape that outcome. Paul and Eamonn trace the full stress continuum, from early life adversity and complex trauma to elite performance psychology. They unpack why uncertainty is so corrosive, how hyper arousal and hypo arousal show up in real life, and why the brain’s survival strategies can be both brilliant and heartbreaking.

They also discuss Larita Academy, a program helping disadvantaged young people unlock their potential, and Mind Your Monkey, which applies resilience and performance principles to executives and high performers.

You’ll discover:

• Why adverse childhood experiences can rewire stress responses long into adulthood
• The difference between hypervigilance, freeze responses, and emotional numbing
• How reappraisal turns shame and trauma into post-traumatic growth
• Why resilience is more like a muscle than a trait
• How exercise, sleep, nutrition, and even creatine can support psychological change
• Why trigger warnings and over-labelling mental health can backfire for some people

Time Stamps

01:47 - From undergraduate psychology to forensic practice
02:36 - Moving from adult offending to childhood trauma
04:27 - Child protection, youth justice, and executive leadership
05:43 - Transference, countertransference, and emotional protection
07:26 - Concerned detachment and what clients actually need
09:54 - The lasting impact of traumatic work on the clinician
11:25 - Why black humour can fail in child trauma settings
12:37 - Why social status changes stress biology
14:03 - Early life stress, the womb, and adverse childhood experiences
15:34 - Complex trauma versus single-event trauma
17:25 - Caregivers as both source of safety and danger
19:02 - Predictability, uncertainty, and survival adaptations
20:54 – Hyper arousal, hypo arousal, and the window of tolerance
24:59 - Stress inoculation, recovery, and building resilience
28:12 - Genes, environment, and why people respond differently
30:11 - How resilience can be trained over time
32:09 - Challenge mindset and self-belief under stress
34:00 - Stress as a muscle and the case against overprotection
35:55 - Why trigger warnings can worsen hypervigilance
38:19 - Mental health versus mental illness
41:37 - Helping people reframe childhood trauma in adulthood
45:02 - Reappraisal and post-traumatic growth
47:17 - Lifestyle, neuroplasticity, and psychotherapy support
49:49 - SSRIs, exercise, and why combined approaches may work better
51:39 - Severe depression, low cortisol, and burnout patterns
52:52 - How Larita Academy was founded and what it does
57:48 - Why Mind Your Monkey was created
59:57 - What “forensic” means in this business context
60:46 - Who the typical client is now

Resources

Website: mindyourmonkey.com.au

LinkedIn: https://www.linkedin.com/in/dr-eamonn-mccarthy-7705aa221/

Instagram: https://www.instagram.com/mind_your_monkey_/

Website: https://www.larita.com.au/

Instagram: https://www.instagram.com/larita_academy/

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

See omnystudio.com/listener for privacy information.

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Most of the fear we live with isn't physical. It's the old thinking we carry from past experiences: the fear of criticism, of not being good enough, of getting it wrong. In this Mojo Monday, Carly explores how fear becomes our reality when we're on autopilot, and how becoming the observer of our conditioned responses creates space to choose what happens next.

Drawing on Krishnamurti and Morita Therapy, Carly looks at fear and desire as two sides of the same coin, and how turning that coin over shifts your focus to what you really want.

In this episode:

• Why fear and the truth are not the same thing
• How past experiences shape perfectionism and the fear of not being good enough
• Becoming the observer of your conditioned response
• Fear and desire as two sides of one coin
• Doing what needs to be done while the fear runs its own course

Carly is a counsellor and coach who specialises in building psychological hardiness, which is the ability to navigate challenge, stay engaged, and take meaningful action under pressure. Her work integrates modern psychology with Eastern and Stoic approaches, helping people build resilience, live with purpose, and respond to life’s challenges with greater clarity, courage and steadiness.

See omnystudio.com/listener for privacy information.

This conversation with Dr Leah Hechtman explores how mitochondria influence far more than energy production, including fertility, aging, brain health, and hormone regulation. It also unpacks the differences between male and female reproductive biology, the effects of hormonal contraception, and what hormone replacement may mean for longevity. Leah brings a rare mix of clinical experience, genetics training, ovarian biology research, and fertility expertise, making this a practical and provocative discussion for anyone interested in reproductive health and healthy aging.

Key topics

• Leah explains why mitochondria are far more than the “powerhouse of the cell” and describes them as central regulators of physiology, aging, and even signalling patterns tied to trauma and emotion.
• We discuss maternal inheritance of mitochondria and why the egg, not the sperm, carries the major mitochondrial legacy that shapes offspring health.
• Leah breaks down how the oocyte actively selects sperm, using signalling, electrical charge, and mitochondrial function to influence which sperm succeeds and what genetic material is accepted.
• The discussion covers declining sperm counts, including the claim that global sperm quality has fallen sharply over recent decades, along with the challenge of changing reference ranges and assay variability.
• Leah shares why semen analysis can function as an early longevity marker for men, reflecting health roughly 2.5 to 3 months earlier and sometimes revealing issues long before other markers do.
• The conversation explores the aging trajectory in women and men, including how ovarian mitochondrial loss contributes to menopause and how men experience a slower decline in testicular function and testosterone production.
• We discuss hormonal contraception, especially starting the pill too early, and Leah outlines concerns about disruption of the brain-ovary axis, amygdala changes, and effects on mood, perception, and identity.
• Leah and Paul examine menopause, andropause, and hormone replacement therapy, including why timing, formulation, and individual context matter more than one-size-fits-all messaging.
• The episode also covers DHEA, testosterone, cholesterol, stress, and why hormone decline can open the “gates” to disease processes that hormones were helping keep in check.
• Leah explains how microbiome health, environmental toxins, nutrition, hydration, and lifestyle all affect reproductive health in both men and women, including sperm quality, implantation, and miscarriage risk.
• The conversation closes with Leah’s excitement about emerging research in embryology, reproductive biology, and the growing recognition that men’s health needs more attention.

Timestamps

04:09 - Why mitochondria are much more than cellular “powerhouses”
06:04 - Maternal inheritance of mitochondria and why mum matters so much
07:04 - How the oocyte selects sperm and what the egg is “looking for”
11:17 - Sperm count decline and why reference ranges can mislead
12:36 - Semen analysis as a longevity marker for men
15:05 - Why sperm testing reflects health from months earlier
17:41 - Female mitochondrial aging and the crossover into menopause
19:11 - Male mitochondrial and testicular decline with age
20:09 - Why regular ejaculation may improve sperm quality
21:18 - How starting the pill too early may disrupt the brain-ovary axis
22:15 - The amygdala, mood changes, and the effects of hormonal contraception
25:35 - Bioidentical versus synthetic hormones and why it matters
27:22 - Hormonal contraception and mate selection, smell, and genetics
29:00 - What menopause and andropause look like biologically
33:35 - HRT myths, timing, and the importance of body-identical hormones
36:19 - How women and men produce testosterone, estrogen, and progesterone
38:29 - Testosterone therapy in men and its fertility implications
40:49 - Why some clinicians are considering testosterone earlier in men
42:27 - DHEA, energy, stress, sleep, and the hormone cascade
44:08 - Why baseline testing around 35 can be useful for both sexes
45:24 - How stress, hydration, and even the blood draw setting affect hormone results
48:41 - The Y chromosome, aging, and why men feminize over time
50:52 - Environmental toxins, nutrition, and sperm health
55:03 - Microbiome health and its role in fertility, implantation, and miscarriage
56:14 - Caesarean birth, microbiome transfer, and downstream health effects
58:14 - What Leah is most excited about in the next wave of research

“The mitochondria is how we transmit emotional patterns, neurological patterns, trauma patterns.”

Action items

• If you are trying to conceive, consider both partners’ health, not just the woman’s.
• Treat semen analysis as a meaningful health marker, not only a fertility test.
• Pay attention to sleep, hydration, stress, nutrition, and environmental exposure before testing hormones or sperm.
• For women, avoid assuming all contraceptive or hormone decisions are biologically neutral.
• For men, think about testosterone, DHEA, and semen quality as part of broader longevity planning.

Resources  

Website - https://drleahhechtman.com/

LinkedIn - https://www.linkedin.com/in/dr-leah-hechtman-phd-7828607/?isSelfProfile=false

X - https://x.com/lhechtman

Facebook - https://www.facebook.com/LeahHechtman

YouTube - https://www.youtube.com/channel/UCR07U_vqfe8Haa7GO7AEDpA/playlists

Instagram - https://www.instagram.com/drleahhechtman/

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

See omnystudio.com/listener for privacy information.

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n this episode, Carly unpacks why the instinct to rescue the people we love is often more about our own discomfort than their growth, what love looks like when you treat it as a verb instead of a feeling, and why real commitment sometimes means holding back rather than stepping in. It's a personal, practical episode about showing up for the people in your life, and what that actually looks like in action.

Key takeaways

• Real growth often comes from struggle, not from being protected from it.
• The urge to rescue someone you love can be more about easing your own discomfort than helping them.
• Love as a verb means letting people fall and encouraging them to get back up, not clearing every obstacle out of their path.
• Commitment isn't about being a perfect parent, partner, or friend. It's about showing up again and again, including the days you have to hold back.
• How you show up for the people in your life, kids, friends, partners, is one of the biggest differences you get to make.

Carly is a counsellor and coach who specialises in building psychological hardiness, which is the ability to navigate challenge, stay engaged, and take meaningful action under pressure. Her work integrates modern psychology with Eastern and Stoic approaches, helping people build resilience, live with purpose, and respond to life’s challenges with greater clarity, courage and steadiness.

See omnystudio.com/listener for privacy information.

Dr James Thompson joins me for a practical conversation about why heart disease still leads as a global killer, why cholesterol and calcium scoring have limits, and how advanced imaging is changing prevention. We also cover exercise, lifestyle, and the role AI is starting to play in cardiac imaging.

Heart disease often starts silently years before a scan or cholesterol test raises the alarm. Dr. James Thompson reveals why a zero-calcium score can still miss dangerous plaque, and why the future of prevention may depend on looking much earlier, and much deeper. We break down the limits of total cholesterol, LDL, and calcium scoring, then show how APO B, LP little A, CT coronary angiography, and cardiac MRI change the picture. If you have ever been told you are "fine" because your cholesterol is normal or your calcium score is low, this conversation will make you rethink what that actually means.

Key topics

• Heart disease remains the biggest killer
• Dr Thompson explains why cardiovascular disease is still the number one public health issue and why it affects men and women differently, especially after menopause.
• Why cholesterol is only part of the picture
• They discuss why total cholesterol and LDL can miss risk, and why APO B and Lp(a) can be more useful markers in specific cases.
• What a calcium score can and cannot tell you
• A calcium score detects calcified plaque in the coronary arteries, but it can miss non-calcified, high-risk plaque.
• The problem with false reassurance
• A zero calcium score does not always mean zero disease, especially in younger people or those with early, vulnerable plaque.
• Why CT coronary angiography is more revealing
• Dr Thompson explains how contrast-enhanced CTA can show the actual coronary arteries, plaque burden, plaque composition, and flow-related risk.
• How CT imaging works in practice
• They cover heart-rate control, breath-holding, EKG gating, IV contrast timing, and why coronary CTA is technically demanding but highly informative.
• MRI of the heart brings different strengths
• Cardiac MRI is described as the best tool for tissue characterization, function, fibrosis, and flow, while CT still wins for spatial resolution of the coronary arteries.
• Exercise and movement are part of prevention
• Paul and Dr Thompson connect imaging with lifestyle, arguing that inactivity is not neutral and that movement is fundamental to cardiovascular health.
• AI is accelerating cardiac imaging
• Dr Thompson explains how AI is helping quantify plaque, flow, and inflammation, and why radiology is one of the main areas where AI is already being applied.
• Why early detection matters
• The conversation repeatedly returns to prevention, especially for people in their 30s, 40s, and 50s who may feel well but already have disease.

Timestamps

(01:36) Dr Thompson’s background in radiology and cardiovascular imaging
(06:43) Why no imaging test is perfect and what each modality does best
(09:16) Why MRI found the injury that X-ray and ultrasound missed
(11:49) Cholesterol as a screening tool and its limitations
(16:45) APO B and Lp(a) as more useful markers for some patients
(18:18) What a calcium score actually measures
(20:31) Why calcified plaque is different from vulnerable non-calcified plaque
(23:27) Why a zero calcium score can still miss dangerous disease
(29:53) How calcium scoring lost ground to contrast CT angiography
(33:14) What contrast-enhanced CTA reveals about plaque burden and composition
(35:04) How coronary CTA is performed, including heart-rate control and breath-holding
(37:49) How AI is being layered onto CT imaging
(40:25) Why CTA can see both inside and outside the coronary artery
(41:37) The heart as a pump and why the coronary arteries are so important
(44:08) Why stenting and bypass are not perfect solutions
(46:19) Exercise as prevention and inactivity as an active problem
(49:22) The Dallas bed rest study and how quickly the heart can decondition
(53:23) Why vigorous exercise may be far more protective than light movement
(55:06) What “lung burn” means in Dr Thompson’s training language
(57:18) What cardiac MRI adds beyond CT
(60:36) Paul’s own cardiac imaging story and how MRI found scar tissue
(63:55) Why coronary CTA is now a class 1A test for low-risk patients with no known disease
(69:48) What’s next for AI, plaque characterization, and inflammation imaging
(74:23) Why prevention is cheaper, easier, and more effective than late-stage treatment

Action items

• Ask your doctor whether your current heart-risk assessment is enough for your age, family history, and symptoms.
• Consider whether cholesterol alone is giving you a false sense of reassurance.
• If you have questions about calcium scoring or CTA, discuss the difference with a clinician who understands cardiac imaging.
• Treat exercise and daily movement as non-negotiable parts of heart prevention.
• If you are in your 30s, 40s, or 50s, do not assume heart disease is a problem for later in life.

Resources

Website - https://drjamesthomps.com/

LinkedIn - https://www.linkedin.com/in/drjamesthomps/

X - https://x.com/DrJamesThomps

Facebook - https://www.facebook.com/drjamesthomps

YouTube - https://www.youtube.com/@gamingcardiaccta

Instagram - https://www.instagram.com/drjamesthomps

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

See omnystudio.com/listener for privacy information.

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Dr. Nicole Bijlsma explains why the built environment matters for health, from mould and air quality to electromagnetic fields and chemical exposures. She shares practical, high-impact changes for bedrooms, water, skincare, cleaning, and home setup that can reduce everyday exposure and support better sleep, immunity, and wellbeing. We discuss why old homes and new homes each have different risks, how Wi-Fi and electrical wiring can affect sleep, and why water filtration is a non-negotiable if you want to reduce chlorine, PFAS, and fluoride exposure. Nicole also covers the biggest chemical exposures on skin, the most useful cleaning swaps, and why over-sanitising may be backfiring on allergy risk.

Key topics

• Nicole shares how personal health issues led her into building biology and why she started training people to assess homes for environmental hazards.
• The difference between old homes and new homes, including condensation, mould, poor maintenance, tight building envelopes, and off-gassing from imported furnishings.
• Why carpets can act like a reservoir for dust, pest debris, asbestos, lead paint, and chemicals, especially for infants crawling on the floor.
• The three EMF categories Nicole prioritises - radio frequencies, AC magnetic fields, and dirty electricity.
• Why a Wi-Fi router in the bedroom is a major issue, and why hardwiring or powering routers down at the wall is the best fix.
• Why the bedroom is the top health priority, and how to set it up for better sleep by removing Wi-Fi devices, phones, extenders, and boosters.
• Why inverter and solar battery placement matters, and why distance is the main defense against magnetic fields.
• Why reverse osmosis is the best option for drinking water when fluoride is a concern, while whole-house filtration helps with chlorine, sediment, PFAS, and many other contaminants.
• Nicole shares why alkaline water is not her recommendation, and why stomach acid matters for digestion, protein breakdown, and nutrient absorption.
• The biggest chemical exposures on the body, especially perfumes, aftershaves, artificial fragrances, and air fresheners.
• Why jojoba oil, rose hip oil, wool, hemp, cotton, and fragrance-free basics are the safer everyday choices for skin and home use.

Timestamps
00:32 - The personal health story that led to building biology
01:54 - Discovering environmental triggers in the home
03:21 - Training clinicians to look at air quality and built-environment hazards
04:07 - Old homes versus new homes: where the risks differ
05:54 - Maintenance, roof leaks, drainage, and rising damp in older houses
06:50 - Why carpets collect dust, toxins, and biological debris
07:28 - Why infants are the highest-risk group on carpeted floors
08:25 - Tight new homes, hidden condensation, and off-gassing from furnishings
10:59 - Natural materials and Australian-made products for lower exposure
11:35 - The EMF problem in the bedroom
12:44 - Why a router in the room can be a major radio-frequency exposure
14:30 - Sleep, melatonin, and why hardwiring beats Wi-Fi
15:32 - How to measure Wi-Fi properly with the right meter
16:24 - Inverters, batteries, and magnetic fields from solar systems
17:45 - Dirty electricity and why some people become electrically sensitive
20:30 - Bedroom setup: no Wi-Fi devices, no extenders, no boosters
21:20 - Building a master switch system to shut down bedroom fields
22:47 - Why phones in the bedroom are a bad idea
23:29 - The bedroom first rule: sleep before everything else
24:55 - Timer switches and reducing router exposure
26:00 - Electricity coming into the house and the importance of distance
27:09 - The inverse square law and why bed position matters
28:19 - Why shielding does not solve magnetic field exposure
29:04 - Water as a major chemical exposure
30:27 - PFAS and fluoride in water supplies
32:48 - Why chlorine is a problem for the gut microbiome
33:18 - What a basic but effective water filter should remove
34:10 - Reverse osmosis, remineralisation, and why alkaline water is controversial
36:40 - Skin exposure: why chlorine affects eczema and skin irritation
37:32 - Whole-house filtration versus point-of-use RO
40:26 - Skincare, moisturizers, deodorants, and sunscreen
41:22 - Why jojoba and rose hip oil are better skin options
42:19 - Parabens, detergents, and reducing cosmetic load
43:18 - Sunscreen controversy and why covering up often works better
46:29 - Perfume, phthalates, and why fragrance is a major exposure
48:43 - Cleaning the home with detergent, microfiber, and HEPA filtration
50:11 - Why white vinegar works well in the dishwasher rinse-aid compartment
51:35 - Detoxification: sweat, sauna, and exercise
52:50 - Why some chemicals need plasma donation or binders
54:44 - The need for supervision when using binders
55:41 - Why mould deserves its own conversation
56:06 - Allergies, pet dander, and the role of dust mites
58:17 - Birth, breastfeeding, microbes, and why farm exposure lowers allergy risk
59:29 - Why over-cleaning and sanitizers can raise allergy risk
61:00 - Where to find Dr. Nicole B and her training
61:42 - Healthy Home, Healthy Family and the upcoming updated edition

Action items

• Remove Wi-Fi enabled devices, extenders, boosters, and phones from the bedroom.
• Put the router on a timer or power it down at the wall overnight.
• Move the bed away from the wall closest to the meter panel or incoming electrical supply.
• Prioritise whole-house water filtration, and add reverse osmosis at the kitchen sink if fluoride is a concern.
• Switch to fragrance-free personal care and cleaning products.
• Use microfiber cloths, detergent, and a sealed HEPA vacuum for routine cleaning.
• Favor natural materials like wool, hemp, cotton, and jojoba-based skin care where possible.
• Reduce over-sanitising at home and let kids get normal outdoor dirt exposure.

Resources

Website: https://www.buildingbiology.com.au/

Instagram - https://www.instagram.com/homehealthdoc/

Facebook - https://www.facebook.com/nicolebijlsma1/?fref=ts

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

See omnystudio.com/listener for privacy information.

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A birthday, a bit of simple maths, and an idea borrowed from Gregg Krech of Vermont's ToDo Institute, whose own birthday falls the same week as Carly's. What happens when you put an actual number on the days you've got left.

Carly is a counsellor and coach who specialises in building psychological hardiness, which is the ability to navigate challenge, stay engaged, and take meaningful action under pressure. Her work integrates modern psychology with Eastern and Stoic approaches, helping people build resilience, live with purpose, and respond to life’s challenges with greater clarity, courage and steadiness.

See omnystudio.com/listener for privacy information.

Most addiction advice is built for rock bottom. Tara Hurster says that misses the vast majority of people - the high-functioning drinkers, gamblers, and users who still have jobs, houses, and families, but know something is off. If you’ve ever wondered where “just a bit too much” becomes a real problem, this conversation gives you a clearer answer than shame ever could. Paul speaks with Tara Hurster, psychologist and founder of The TARA Clinic, about the low-to-high risk continuum of addiction, the 12 DSM criteria, and why “stopping” is not the same as changing. . Her approach is practical, non-judgmental, and built around helping people make real choices with real tools - not just white-knuckle their way through. Tara breaks down how tolerance, repeated failed attempts to cut down, negative consequences, and defensiveness can all signal a deeper issue, even when life still looks functional from the outside.

You’ll discover:

• Why addiction can be invisible in high performers and professionals
• How the stages of change model explains denial, preparation, action, and maintenance
• The “stop you swap” trap and why focusing only on abstinence creates a void
• Why relapse is better understood as recycling, and relapse as a lesson
• How identity, values, and stress management drive the behaviours people keep repeating

Time Stamps

01:15 - Risk continuum and the question of where addiction begins
02:12 - The clearest signs: tolerance, failed attempts, and consequences
03:28 - Why questioning a behavior is already a signal worth taking seriously
04:23 - Stages of change and why defensiveness matters
05:34 - Why stopping is not the same as changing
06:32 - “If you stop, you swap” and finding the driver behind the behavior
08:34 - The myth that addiction only looks like rock bottom
09:49 - Only two DSM criteria are needed over 12 months
10:54 - Tara reads the DSM style addiction criteria in plain English
13:25 - Why The Tara Clinic uses the criteria as education, not self diagnosis
14:07 - Why Tara does not align with the 12 step model
15:29 - Tara’s personal story: bullying, tallness, and smoking in year six
17:02 - Why stopping smoking can coincide with a change stage, not just willpower
18:02 - Recovery as a long term redefinition of stress and distress
19:19 - How addiction looks from the outside versus the inside
20:56 - Minimizing the problem and the brain’s self protection mechanisms
21:27 - The brain’s threat response and why stress drives habitual behavior
24:41 - Being the expert in your own life and using lifestyle as a mirror
25:33 - Hello Sunday Morning and the power of noticing hangover regret
26:25 - Tara’s non prescriptive approach: helping clients see their own choices
27:06 - Why smart people often struggle more with change
28:22 - How education works in pre-contemplation without shame
29:25 - Why shame and guilt can push people backwards
30:21 - The survival wiring behind addictive behavior
31:50 - Early stage support and why community matters
32:35 - Preparation stage and why The Tara Clinic starts there
33:22 - The danger of stopping before change has actually happened
34:16 - Dry drunk thinking and the limits of willpower
35:47 - Real change means new routines, people, and environments
36:11 - Why lapse and relapse are reframed as lesson and recycling
37:35 - Can moderation work after addiction? Tara’s non absolute answer
38:14 - Choice, agency, and not becoming another external force
39:23 - Different substances and how the method of use changes the effect
42:22 - Why ice is the hardest substance to manage socially
43:26 - Ice detox, brain recovery, and the physical versus neurological timeline
45:23 - The recurring “wobbles” in recovery from ice use
47:32 - Why early recovery for ice effectively starts after a much longer practice period
48:43 - Common drivers: pressure, stress, identity, and relief
50:16 - Why Tara avoids labels and focuses on language, thought, and identity
53:57 - Values work and why goals and values are not the same thing
55:25 - Tara’s core values: justice, nonconformity, and safety
56:26 - Why value incongruence creates major stress in work and life
57:52 - Questions to ask yourself: have I questioned this, and what happens if I pause it?
59:37 - Reality pants, judgment pants, and honest behavior tracking
60:04 - How to track patterns in drinking and spot triggers
61:37 - Using patterns to find gaps in knowledge, skills, and awareness
62:32 - Where to go next: The Tara Clinic, Smart Recovery, and the ADIS phone line

Resources

Website - https://www.thetaraclinic.com/

LinkedIn - https://www.linkedin.com/in/tarahurster/

Instagram - https://www.instagram.com/thetaraclinic/

Facebook - https://www.facebook.com/thetaraclinic

SMART Recovery – https://smartrecoveryaustralia.com.au/

ADIS phone line: 1800 250 015 available 24/7

The National Alcohol & Other Drug Hotline is a free and confidential phone service that provides counselling, advice, and information for those struggling with addiction.  Call 1800 250 015.

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

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This week Carly turns to something we all wrestle with, accepting our own human nature. She shares a personal example of what she's been struggling with lately, and the small shift in thinking that took the sting out of it.

Carly is a counsellor and coach who specialises in building psychological hardiness, which is the ability to navigate challenge, stay engaged, and take meaningful action under pressure. Her work integrates modern psychology with Eastern and Stoic approaches, helping people build resilience, live with purpose, and respond to life’s challenges with greater clarity, courage and steadiness.

See omnystudio.com/listener for privacy information.

Your anxiety might be a signal, not the problem. Dr. Olivia Lesslar and I break down why chronic stress, mitochondrial dysfunction, and the body’s threat-detection systems can leave you exhausted, inflamed, and stuck in survival mode - and what to do about it. If you’ve been told your symptoms are “just stress,” this conversation will feel like a revelation. Olivia explains how the mind-body connection shows up in complex chronic illness, why mitochondria act like cellular decision-makers, and how the cell danger response can push the body into energy-conserving hibernation when it senses threat. Olivia also shares her framework for adaptive versus maladaptive responses, her thoughts on mitochondrial support nutrients like B vitamins, minerals, iron, copper, zinc, and ubiquinol, and why more is not always better when it comes to longevity tools, supplements, or training. She explains how light, heat, and frequency may be used to support healing in everything from wounds to neurodegenerative disease.

You’ll discover:

• Why your brain, muscles, and mitochondria compete for finite resources
• How exercise can help or hurt depending on volume, recovery, and intensity
• The real science behind photo biomodulation, red light, near infrared, and sauna use
• Why sun exposure, sleep, and circadian timing change how your body handles stress
• How PEMF and hyperbaric oxygen therapy are being used in complex chronic conditions
• Why breath work can either calm your nervous system or send you into overdrive

Time Stamps

00:00 - Introducing Dr Olivia Lesslar and her work in complex chronic illness

03:02 - Threat detection, stress appraisal, and why cortisol matters

05:40 - What mitochondria are and why they do more than make energy

10:48 - The cell danger response and how cells shift into repair mode

14:57 - Hormesis and why some stress can build resilience

16:07 - Muscle, mitochondria, and the problem with no ceiling on training

19:26 - Extreme exercise theory and the risks of too much volume

23:23 - What photo biomodulation is and how red light affects physiology

25:36 - Healing use cases for red and near infrared light

30:32 - Red light versus near infrared and when each is used

32:25 - Near infrared, heat shock proteins, and neurodegenerative disease

34:57 - Gut-brain axis applications and Parkinson’s research

36:36 - Mitochondrial support supplements and why personalization matters

41:05 - What PEMF is and why Olivia takes it seriously

47:11 - HBOT, pressure levels, and why more oxygen is not always better

52:43 - Breath work, nervous system control, and practical daily breathing

Resources

Website - https://www.drolivialesslar.com/

LinkedIn - https://www.linkedin.com/in/drolivialesslar/

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

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

See omnystudio.com/listener for privacy information.

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This week's Mojo Monday looks at four Stoic steps for cutting down unnecessary suffering, starting with Epictetus's dichotomy of control: sorting what's actually within your control from what isn't, redirecting your attention toward your own response, pivoting into useful action once you've accepted the facts, and taking the view from above for perspective. It also unpacks the difference between rumination and genuine processing, and includes a reflection on ego, injustice, and why choosing not to react can be its own kind of strength.

Carly is a counsellor and coach who specialises in building psychological hardiness, which is the ability to navigate challenge, stay engaged, and take meaningful action under pressure. Her work integrates modern psychology with Eastern and Stoic approaches, helping people build resilience, live with purpose, and respond to life’s challenges with greater clarity, courage and steadiness.

See omnystudio.com/listener for privacy information.

The education system is sending kids the wrong message about learning, ability, and success - and it’s leaving far too many behind. Dr. Geoff Masters reveals why age-based schooling, narrow assessment, and one-size-fits-all teaching are failing students, and what a smarter redesign could look like. Geoff is the former head of the Australian Council for Educational Research, explains the hidden lessons schools teach children: that learning is for pleasing others, that the body is separate from the mind, that learning happens alone, and that progress is just a sequence of disconnected content chunks. He shows how those assumptions shape disengagement, frustration, and the belief that some kids are simply “good” or “bad” learners.

You’ll discover:

Why 40 to 50 percent of students are disengaged in the middle years

Why the top 10 percent in a year level can be five to six years ahead of the bottom 10 percent

Why that makes the current model nearly impossible for one teacher to meet.

Geoff also breaks down how assessment should change from “how well did you learn what I just taught?” to “where are you up to now, and what comes next?

“We also unpack what schools can borrow from Finland, Hong Kong, and Wales, including multi-year learning spans, progression steps, and greater teacher autonomy. Geoff and I explore why scripted lessons and rigid standardisation often backfire, how teacher expectations shape student outcomes, and why rebuilding self-efficacy starts with showing children the progress they are already making.

Key Takeaways

00:30 - From science teacher to educational research leader
01:27 - How educational research shapes policy and school systems
02:18 - Why The Children We Leave Behind was written
04:39 - What the system teaches students about learning
05:45 - Learning as cognitive only, and the body being left out
06:52 - Learning as isolated and competitive rather than social
07:52 - The problem with treating learning as disconnected content chunks
09:45 - Why the early years handle learning better than the senior years
10:52 - University, relevance, and preparation for the real world
12:03 - What schools teach students about their ability as learners
13:53 - Disengagement in the middle years and the loss of agency
15:13 - Why age is a poor proxy for learning needs
17:09 - Why the system needs redesign, not just small fixes
19:23 - Moving from age-based grouping to individual learning pathways
20:29 - Why assessment should measure progress, not just completion
22:40 - Building self-efficacy by making progress visible
23:30 - Teacher expectations and their impact on student outcomes
25:16 - Why this is a whole-school and system-level challenge
26:56 - How much autonomy schools actually have
27:25 - Rethinking learning across year spans instead of single year levels
29:37 - Examples from Finland and three-year schooling phases
31:41 - Wales and progression steps instead of year-level lockstep
32:46 - Why Finland’s teacher preparation and autonomy matter
34:15 - The downside of scripted lessons and excessive prescription
35:58 - Standardisation versus true evidence-based teaching
37:19 - What parents can do to support engagement and growth
38:44 - Whether learning styles are real and how schools should respond
40:22 - If education were redesigned from scratch
41:20 - Music, proficiency levels, and learning as a continuum
42:46 - Organising mathematics around proficiency levels
43:41 - Using growth data to guide teaching and communicate progress
44:58 - Why teacher quality and pay need to rise together
47:48 - What society values, and why education needs a new starting point

Resources

Geoff’s book: The Children We Leave Behind

LinkedIn - https://www.linkedin.com/in/geoff-masters-a8526a88/

Institute for Educational Reform: https://educationalreform.org.au/who-we-are/

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

See omnystudio.com/listener for privacy information.

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Carly is a counsellor and coach who specialises in building psychological hardiness, which is the ability to navigate challenge, stay engaged, and take meaningful action under pressure. Her work integrates modern psychology with Eastern and Stoic approaches, helping people build resilience, live with purpose, and respond to life’s challenges with greater clarity, courage and steadiness.

See omnystudio.com/listener for privacy information.

Stoicism is not soft self-help - it's the philosophy that helped prisoners survive torture, submariners survive confinement, and warriors keep their heads when everything else is falling apart. William C. Spears shows why this ancient mindset still matters on the ocean floor, on the battlefield, and in your everyday life. I chat with William C. Spears, an active-duty US Navy submarine officer and author of Stoicism as a Warrior Philosophy, to explore why stoicism resonates so deeply in military life. From the brutal reality of hot bunking and months underwater to the moral pressure of captivity, William explains why the Stoics were right about freedom, duty, and character - even when you have zero control over the situation around you.

You’ll discover:

• Why the submarine environment is the ultimate test of composure and team culture
• How Vice Admiral James Stockdale turned Epictetus into a survival framework in the Hanoi Hilton
• The Stoic meaning of honour, and why it matters when nobody is watching
• How the four cardinal virtues - wisdom, courage, temperance, and justice - work together in real life
• Why the dichotomy of control is more than a slogan when your options are limited by pressure, fear, or fate

William also breaks down how to apply Stoicism outside the military, whether you're facing parenting stress, illness, grief, work pressure, or just trying to be the kind of person others can rely on. This conversation makes the case that virtue isn't abstract philosophy - it's practical training for being a better human under pressure.

Time Stamps

07:18 The Influence of Stoicism in the Military

18:14 The Dichotomy of Control in Submarine Operations

27:51 The Essence of Stoic Virtue

29:58 Understanding Virtue in Stoicism

35:46 The Cardinal Virtues Explained

38:42 Applying Stoicism in Daily Life

43:53 Choosing the Hard Path

46:39 The Warrior Mindset Beyond the Battlefield

51:39 Playing Your Role in Society

Resources 

William’s Book: Stoicism As A Warrior Philosophy

Website: https://williamcspears.com/

X: htttps://X.com@WilliamCSpears

Instragram: https://www.instagram.com/william.c.spears/

Substack: https://williamcspears.substack.com/

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

Carly is a counsellor and coach who specialises in building psychological hardiness, which is the ability to navigate challenge, stay engaged, and take meaningful action under pressure. Her work integrates modern psychology with Eastern and Stoic approaches, helping people build resilience, live with purpose, and respond to life’s challenges with greater clarity, courage and steadiness.

See omnystudio.com/listener for privacy information.

What if the key to living longer and feeling revitalised isn’t about cutting carbs or fats, but about comprehensively understanding and balancing your hormones, nutrients, and lifestyle? In this episode, I speak with anti-aging expert Dr. Michael Aziz as we challenge mainstream nutrition myths, revealing how saturated fats, seed oils, and stress influence the aging process and how you can turn the tide in your favour.

Key Takeaways

•    Why fat is NOT the enemy, debunking myths about saturated fats and the truth behind their role        in heart health, supported by surprising global longevity data from France and Switzerland.
•    How sugar and seed oils cause oxidative damage and inflammation, and why balancing omega-       3 and omega-6 fatty acids is crucial for your arteries and lifespan.
•    The profound impact of stress hormones like cortisol and leptin on weight, aging, and vitality,            and practical strategies to optimise hormone balance.
•    The groundbreaking hallmarks of aging and why epigenetics holds the secret to extending                health span, including simple lifestyle hacks inspired by blue zones.
•    The latest research on mitochondria, the cellular batteries, and how cutting-edge therapies like          peptides, NAD boosters, and red light therapy could supercharge your cellular energy.
•    Why the future of longevity may lie in advanced, doctor-prescribed peptides and hormones, and        how to navigate the risks and benefits safely.

Time Stamps

00:55 - Misunderstandings about saturated fats and the demonisation of natural fats

02:05 - The French paradox and longevity linked to butter, cheese, and saturated fats

03:10 - The role of seed oils, processing impacts, and omega 6 fats in inflammation

04:30 - Interaction between sugar, high insulin, and saturated fat processing               

07:00 - The importance of balancing hormones to prevent aging and manage weight 

07:55 - The downstream effects of high cortisol levels and stress management strategies

09:20 - Evolutionary biology perspective on stress responses and modern health implications           

11:00 - The comprehensive approach of The Perfect Ten Diet in hormone balance 

12:30 - How updated food guidelines compare to Dr. Aziz’s foundational dietary principles

13:45 - Leptin's role in weight regulation, sleep, and hormonal health                                       

15:00 - The importance of natural, whole foods versus processed chemicals             

16:00 - The hallmarks of aging - mitochondrial dysfunction, inflammation, and epigenetics                 

18:30 - The hierarchy of aging mechanisms with a focus on epigenetic alterations               

20:00 - How lifestyle impacts genetic expression and longevity                                                        

22:00 - The role of sirtuins, fasting, and nutraceuticals in promoting healthy aging               

24:30 - Blue zones and the importance of gut health through fermented foods                  

26:00 - Gut microbiome, vitamin K2, and mitochondrial support through diet                

28:00 - The mitochondria’s critical role and how to support cellular energy                    

30:00 - Red and near-infrared light therapy benefits for mitochondrial health and testosterone           

33:00 - Decline of testosterone levels in men and strategies for optimisation                     

36:00 - Hormone replacement therapy differences between synthetic and bioidentical options                                                                                                                                                                      37:30 - The importance of testosterone in women and hormonal balance                                  

39:00 - The risks and benefits of testosterone therapy for young men                                       

41:00 - The emerging role of GLP-1 drugs and their impact on weight and metabolic health               

44:00 - Peptides: current landscape, regulation, and potential   

48:00 - Future directions in anti-aging therapies and the need for rigorous research

50:00 - The impact of misinformation and the importance of credible health information

Resources

Books: The Perfect 10 Diet

The Ageless Revolution

Website:  https://www.michaelazizmd.com/

Instagram: https://www.instagram.com/michaelazizmd/

Facebook: https://www.facebook.com/michael.aziz.184

YouTube: https://www.youtube.com/@drmichaelaziz

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

See omnystudio.com/listener for privacy information.

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This week's Mojo Monday looks at rest, and why so many of us have forgotten how to actually do it. Drawing on the concept of Yojo from Morita Therapy, Carly explores the idea that rest isn't something you earn after burnout, it's part of the treatment itself. We unpack why scrolling isn't rest even though it's where most of our downtime goes, what real rest actually looks like in a busy week and why switching off matters more than the activity itself. If you're constantly "on duty" with no one to relieve the shift, this one's for you.

Carly is a counsellor and coach who specialises in building psychological hardiness, which is the ability to navigate challenge, stay engaged, and take meaningful action under pressure. Her work integrates modern psychology with Eastern and Stoic approaches, helping people build resilience, live with purpose, and respond to life’s challenges with greater clarity, courage and steadiness.

See omnystudio.com/listener for privacy information.

Most people are living a performance, not their true selves until they realise that authenticity and vulnerability are the secret weapons to deeper connection and success. Christian O'Connell, a seasoned radio host and author, shares candid stories of midlife awakenings, panic attacks, and the surprising joy of owning your messiness. His journey from top UK radio star to authentic Australian broadcaster reveals how embracing vulnerability can transform your relationships, career, and sense of purpose even in the toughest moments. We explore the importance of vulnerability, presence, and resilience in shaping a fulfilling second half of life.

You’ll discover:

• How Christian’s midlife panic attacks and life-changing choices led him to reinvent his career and life abroad.
• The powerful connection between authenticity, vulnerability, and meaningful relationships, backed by real stories from his own life.
• Practical techniques for staying present, managing criticism, and showing up as your true self on and off the mic.
• Why burning your escape routes and risking vulnerability can unlock resilience and genuine success.
• The art of creating conversations that feel more like real connection than performance  

Timestamps

02:14 - Reflection on performance versus authenticity at midlife
03:09 - The significance of panic attacks as a wake-up call
04:50 - How panic attacks led Christian to embrace a more adventurous life
09:05 - Building connection through storytelling: lessons from the Australian show
12:15 - The upsides and downsides of midlife: grief, loss, vitality, and energy
14:21 - the importance of routines, presence, and perspective in mental clarity
17:52 - Creating a show that feels like a real conversation and owning the mundane
22:06 - Shifting from confidence to presence in performance
22:35 - Authenticity as owning messiness and vulnerability
23:04 - The courage needed to speak truth despite fear of judgment
37:38 - The profound moment helping his mother-in-law in her final hours
40:28 - How connection and shared vulnerability can turn tragedy into a gift
42:53 - The significance of owning your flaws and the power of kindness
44:18 - The potential for vulnerability to foster deeper human connection
50:31 - Reinventing oneself through coaching, storytelling, and purpose-driven work
52:44 - Building resilience with new projects and passions in midlife
55:31 - The importance of community, contribution, and shifting perspective

Resources

Christian's latest book: Unscripted: The Radical Art of Being Yourself

Website: https://christianoconnell.com/

Radio show: https://www.thechristianoconnellshow.com.au/

Instagram:https://www.instagram.com/mrchristianoconnell/ 

X: https://x.com/oc?lang=en

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

See omnystudio.com/listener for privacy information.

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In today's world, it's easy to get caught up in labeling others as narcissists, but most of us are not qualified to diagnose. On today's Mojo Monday, Carly explores a more common phenomenon: friendships that are one-sided, where the other person consistently focuses on themselves and struggles to genuinely take an interest in yours.

Carly delves into Stoic philosophy, drawing from the teachings of Marcus Aurelius and Epictetus, to offer practical advice on how to navigate these types of friendships so they don't drain your energy.

See omnystudio.com/listener for privacy information.

Unlock the secrets of elite performance and sustainable well-being in this deep dive with Jess Spendlove, a renowned high-performance coach with a remarkable background in sports nutrition, elite sport, and military consulting. Jess reveals how top athletes and leaders optimise energy without sacrificing their health, sharing proven frameworks you can implement today. If you're driven, ambitious, and tired of the endless hustle, this episode is your blueprint for thriving at work and in life.

Most people underestimate the power of simple, rhythmic daily habits that harmonize your body’s natural cycles — and ignoring them sabotages your energy, focus, and sleep. Jess breaks down her "five rhythms": what to eat, how to move, manage stress, sleep, and connect authentically — and how aligning these with your circadian clock can elevate your performance effortlessly. You’ll discover why even peak performers—those training every day for Olympic gold or special ops—start with foundational daily rituals, not complex routines. Her insights show that high achievement doesn’t require extremes; what it demands is consistency, purpose, and smart recovery.

Key Takeaways

• Key mental models for sustainable performance: the five rhythms—nutrition, movement, stress management, sleep, and connection to purpose and values.
• Practical nutrition strategies, including meal timing, the importance of consistent habits, and the myth of a one-size-fits-all diet.
• The significance of breakfast and meal rhythm in glucose control, focus, and energy levels.
• Recommended supplements for optimal health and performance, including fish oil, creatine, magnesium, and cycling protocols.
• How elite performers prioritise recovery through intentional, stimulant-free time, and the difference between recovery and relaxation.
• The importance of social connection and aligning daily actions with core values for longevity and happiness.

Time Stamps

02:30 - Jess’ journey from elite swimmer to sports nutritionist
11:13 - Insights into elite athlete routines and dedication
12:20 - The five rhythms for sustainable high performance
15:08 - Practical nutrition habits and meal timing strategies
17:23 - The impact of breakfast on glucose and energy
26:40 - Supplements for cognitive and physical health
30:32 - The role of intentional recovery and rest
36:52 - Building connection, purpose, and aligning values
40:33 - Exercise routines for long-term health and strength

Resources

Jess’ Book: For The Long Run

Website: https://jessicaspendlove.com/

LinkedIn: https://www.linkedin.com/in/jessicaspendlove/

Instagram:  https://www.instagram.com/jess_spendlove_dietitian/ 

YouTube:  https://www.youtube.com/@JessicaSpendlove

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Most of us are living on autopilot, distracted by social media, superficial pursuits, and fleeting pleasures, all while our true purpose and core values remain buried beneath the noise. What if uncovering your deepest values could be the key to transforming your life, boosting your energy, and aligning your daily actions with your authentic self? In this week's episode I chat with Dr. John Demartini, a human behavior expert and author who has dedicated decades to decoding what truly drives us.

Discover how your unique hierarchy of values shapes your perception, decisions, and destiny — and learn the practical, science-backed process to clarify what's most important to you. From understanding the influence of space and time on your priorities to identifying the subtle cues in your environment that reveal your true motivations, Dr. Demartini reveals a powerful framework to reclaim your purpose.

Key Takeaways

1. Values are your neural blueprint for purpose and behavior - The hierarchy of your values filter’s perception, decision-making, and action, shaping your life's trajectory. When values shift or are unclear, your biology and psychology signal imbalance through stress or illness.
2. External distractions hijack attention when internal priorities are unclear - Social media, entertainment, and consumer habits intensify when your subconscious values unacknowledged and unmet. These external stimuli serve as subliminal cues for what your mind craves but isn’t consciously aligned with.
3. Living outside your highest values triggers biological and psychological stress responses -        When actions deviate from core values, the amygdala perceives threat, activating stress mechanisms that impair mitochondrial energy and foster disease. Authenticity and purpose act as biological stabilisers.
4. The process of discovering and living your highest values creates exponential growth in vitality and longevity - Living with purpose not only guides behavior but rewires neural pathways, extending telomeres, expanding consciousness, and lengthening lifespan.
5. The key to sustainable fulfillment is mastery over passions and external influences - The Greeks viewed passions derived from suffering as distractions. Modern distractions amplify this, pulling people into impulsive behaviours that block higher purpose.

Time Stamps

05:24 Why values shape behavior and destiny
08:44 Finding your own values vs. inherited “shoulds”
11:43 The first value determinant: what fills your space
17:11 Social media, attention, and intentional living
23:08 The second determinant: how you spend your time
28:40 The values determination process
30:24 Energy as a signal of what matters most
32:04 Money, organisation, and priorities
36:30 Values, meaning, stress, and relationships
40:32 Why living by someone else’s values doesn’t last
43:25 Seven questions for aligning life with your values
47:05 Discipline, delegation, and self-actualisation
50:23 Purpose versus modern distractions
52:09 Stress, eating, and immediate gratification
55:59 Stress as perception
58:22 Moving from passion to mission
59:38 Final takeaway: live by your highest priorities

Resources

Facebook: https://www.facebook.com/drjohndemartini

Instagram: https://www.instagram.com/drjohndemartini/

YouTube: https://www.youtube.com/user/DrDemartini

LinkedIn: https://www.linkedin.com/in/drjohndemartini/

Website: www.drdemartini.com

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

See omnystudio.com/listener for privacy information.

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Have you ever watched your phone ring, seen exactly who it is, and just let it go to voicemail? Not because you're busy, but because you didn't feel like talking? You're not alone, and there's a reason it's become so easy to avoid. This week Carly looks at why so many of us, young people especially, now reach for a text over a call, and what that shift might be costing us. It turns out hearing a familiar voice does something a text simply can't. Carly weaves together the research on phone anxiety, the physiology of the human voice, and the small daily choice we all face when the phone lights up, and makes the case that true connection has to be heard. If picking up still feels daunting, there's a less daunting first step in here too. 

Carly is a counsellor and coach who specialises in building psychological hardiness — the ability to navigate challenge, stay engaged, and take meaningful action under pressure. Her work integrates modern psychology with Eastern and Stoic approaches, helping people build resilience, live with purpose, and respond to life’s challenges with greater clarity, courage and steadiness.

References and further reading:

Seltzer, L.J., Prososki, A.R., Ziegler, T.E., & Pollak, S.D. (2012). Instant messages vs. speech: hormones and why we still need to hear each other. Evolution and Human Behavior, 33(1), 42–45. https://pmc.ncbi.nlm.nih.gov/articles/PMC3277914/

Seltzer, L.J., Ziegler, T.E., & Pollak, S.D. (2010). Social vocalizations can release oxytocin in humans. Proceedings of the Royal Society B, 277(1694), 2661–2666. https://pmc.ncbi.nlm.nih.gov/articles/PMC2982050/

Coan, J.A., Schaefer, H.S., & Davidson, R.J. (2006). Lending a hand: social regulation of the neural response to threat. Psychological Science, 17(12), 1032–1039. https://pubmed.ncbi.nlm.nih.gov/17201784/

Kumar, A., & Epley, N. (2021). It's surprisingly nice to hear you: misunderstanding the impact of communication media can lead to suboptimal choices. Journal of Experimental Psychology: General, 150(3), 595–607. https://static1.squarespace.com/static/5394dfa6e4b0d7fc44700a04/t/5f5a8bd2bec7a45b9db0d41c/1599769555766/Kumar+Epley+(in+press)+Its+surprisingly+nice+to+hear+you+JEPG.pdf

Uswitch (2024). Call me maybe (not): a quarter of young people never answer the phone. https://www.uswitch.com/media-centre/2024/04/Call-me-maybe-quarter-young-people-never-answer-phone/

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In this fascinating episode, discover the science behind sleep’s alchemy: how your brain’s lymphatic system flushes out metabolic waste, and why missing just two hours of deep sleep can increase your risk of Alzheimer’s by up to 50%. We break down the impact of caffeine, alcohol, and sleep medications on healing cycles, revealing why many sleep aids are more harmful than helpful. Learn why maintaining a consistent sleep schedule, avoiding blue light, and creating a sleep sanctuary can save your brain and extend your life. Most people underestimate how sleep impacts every aspect of their health and miss the simple shift that can prevent neurodegeneration, boost performance, and transform wellbeing. If you think sleep is just rest, think again: it’s the brain’s nightly cleaning service, crucial for clearing toxins like beta amyloids linked to dementia and Alzheimer’s. Dr. Jemma King shares why deep slow wave sleep is a biological masterpiece and how lifestyle choices sabotage it, accelerating aging and disease.

Key Takeaways

1. Sleep is a brain detox powerhouse
   Deep slow-wave sleep helps clear waste like beta amyloids, which are linked to dementia and Alzheimer’s.
2. Sleep quality matters more than just hours
   The order of sleep stages matters for memory, mood, learning, and physical recovery.
3. Consistency is crucial
   A regular sleep schedule supports your circadian rhythm and improves long-term brain and body health.
4. Caffeine can mask fatigue, not fix it
   It blocks sleep pressure, which can hurt sleep quality if timed too late in the day.
5. Alcohol and sleep meds can disrupt recovery
   They may make you sleepy, but they interfere with the restorative parts of sleep.
6. Deep sleep happens early
   Getting to bed on time helps you get the most valuable brain-repair sleep first.
7. Sleep is a longevity tool
   Better sleep supports clearer thinking, better performance, and healthier aging.

Time Stamps

02:50 Understanding Stress and Emotional Intelligence

06:13 The Science of Sleep: Importance and Mechanisms

09:08 Deep Sleep and Its Critical Role

11:57 The Impact of Sleep on Mental Health

15:13 The Role of REM Sleep in Emotional Processing

18:01 Effects of Alcohol and Other Substances on Sleep

20:53 The Stages of Sleep and Their Functions

24:13 Short-term vs. Long-term Sleep Deprivation Effects

27:02 Chronic Sleep Debt and Its Health Consequences

32:15 The Impact of Sleep on Health

36:08 Understanding Sleep Needs Across Lifespan

40:52 Practical Sleep Aids and Tips

49:28 The Role of Diet and Lifestyle in Sleep

57:00 Napping: Benefits and Best Practices

01:00:18 Cognitive Strategies for Insomnia

Resources

Dr Jemma King’s Book: Sleep First: Sleep Smarter, Think Sharper, Feel Better

Website: https://jemmakingbio-pa.com.au/

LinkedIn: https://www.linkedin.com/in/dr-jemma-king-phd-76013328/

Instagram: https://www.instagram.com/dr.jemma.king/

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You can't stop life surprising you, but you can train for it. This week: hardiness, hard winter training, and one small language shift you can use today.

This week on Mojo Monday Carly is looking at something we all live with and rarely prepare for, which is the fact that life is uncertain. We're wired to crave certainty, and when life does the one thing it always does and surprises us, we can crumble, partly because so much of the advice we're given trains us for the good days and almost none of it trains us for the hard ones. Drawing on the Stoic philosopher Epictetus and his idea of hard winter training, along with the Challenge pillar of Paul work on psychological hardiness, Carly looks at what it means to expect life to be unpredictable without bracing for disaster, and to put our attention where it actually belongs, on how we respond rather than on what we can't control. She finishes with two simple practices you can start today, doing one hard thing on purpose each day, and swapping the word worry for the word concern. If you'd like to go deeper, Paul's book The Hardiness Effect explores all four pillars of hardiness in detail, and you can find it at paultaylor.biz.

Carly is a counsellor and coach who specialises in building psychological hardiness — the ability to navigate challenge, stay engaged, and take meaningful action under pressure. Her work integrates modern psychology with Eastern and Stoic approaches, helping people build resilience, live with purpose, and respond to life’s challenges with greater clarity, courage and steadiness.

See omnystudio.com/listener for privacy information.

Most of us chase fleeting moments of happiness only to realise they often come from quick dopamine hits rather than genuine well-being. But what if happiness isn't about constant joy or material success? What if it’s a nuanced, layered emotional umbrella that includes contentment, gratitude, curiosity, and purpose, all rooted in effort and connection? In this episode, famed happiness researcher Declan Edwards and I dismantle the myths surrounding happiness and reveal the science-backed truths that can truly elevate your life. You'll discover how Western society’s obsession with instant gratification distorts our understanding of happiness and how embracing effort, patience, and meaningful relationships can lead to a richer, more sustainable sense of well-being. From the ancient Greeks’ concepts of eudaimonia and hedonia, to modern neuroscience, this episode unpacks the science of human flourishing in practical terms.  

Key Takeaways

1. Happiness is an umbrella, not a goal the idea that happiness is a fleeting emotion to chase is misleading. Instead, viewing it as a broad spectrum of emotions including contentment, gratitude, and calmness shifts the focus to cultivating a sustained sense of well-being.
2. Effort and inconvenience are the foundations of long-term happiness society’s obsession with shortcutting effort diminishes the depth of sustained well-being. True happiness depends on deliberate effort, patience, and embracing inconvenience, which build resilience and connection.
3. The physiology of well-being is often overlooked practical health like physical activity, diet, and gut health is essential for happiness. Our physical state directly influences brain function and emotional resilience, yet many ignore this link.
4. Happiness is contagious and embedded in community our psychological and emotional states influence others through ripple effects; strong social bonds and communal activities amplify collective well-being.
5. The narratives we tell about life's challenges shape our experience The meaning we assign to adversity influences whether we see obstacles as opportunities for growth or as insurmountable setbacks.
6. Internal emotional awareness amplifies happiness the ability to recognise, name, and work with emotions developed through tools like emotional literacy creates a foundation for healthier mental states and better interpersonal connections.
7. The pursuit of happiness is collective and requires systemic effort we are responsible for fostering environments workplaces, societies, families that support collective well-being, not just individual pursuits.

Time Stamps

03:05 Understanding Happiness: Beyond Fleeting Emotions

06:08 Hedonic vs. Eudaimonic Happiness

09:02 Effort, Inconvenience, and Meaningful Connections

11:54 The Impact of social media on Happiness

15:08 Acceptance and the Stoic Philosophy

18:10 Finding Meaning in Challenges

21:04 Personal Anecdotes and Meaning-Making

24:32 Navigating Control in Uncertainty

25:50 The Role of Money in Happiness

29:11 Community and Collective Happiness

34:50 The Trade-offs of Material Gains

36:15 The Importance of Contributing to Society

40:26 Cultural Perspectives on Happiness

40:54 Expectations vs. Intentions: A Path to Happiness

43:29 The Role of Positivity Bias in Happiness

45:37 Increasing Your Surface Area for Luck and Happiness

48:40 Practical Steps to Enhance Emotional Awareness

52:09 The Power of Gratitude and Connection

56:31 The Interconnection of Physical and Mental Health

Resources

Declan’s Book: How To Be Happy

Website: https://declanedwards.com.au

LinkedIn: https://www.linkedin.com/in/declan-edwards-bu-happiness-college/                                Instagram: https://www.instagram.com/declanedwards_bu/                                                        TikTok: https://www.tiktok.com/@that.happiness.guy

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

See omnystudio.com/listener for privacy information.

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This week Carly explores a more useful way to look at yourself, one that drops the language of strengths and weaknesses altogether. Drawing on the VIA Character Strengths and Ryan Niemiec's work on the golden mean, she looks at how every strength can be overused, underused, or used just right, and why the goal is never simply more of a good thing but the right amount in the right moment.  If you'd like to discover your own twenty-four, the free VIA Character Strengths survey takes about ten minutes at viacharacter.org.

Carly is a counsellor and coach who specialises in building psychological hardiness — the ability to navigate challenge, stay engaged, and take meaningful action under pressure. Her work integrates modern psychology with Eastern and Stoic approaches, helping people build resilience, live with purpose, and respond to life’s challenges with greater clarity, courage and steadiness.

See omnystudio.com/listener for privacy information.

In this episode, Dr. Mike Fortunato shares how hormonal dysfunction fuels everything from low energy and poor mood to physical decline and disease, revealing the hidden forces behind the modern health crisis. You’ll discover how chronic stress, toxic chemicals, and ultra-processed foods are silently hijacking your hormones, driving declines in testosterone, estrogen, thyroid function, and more. Mike breaks down the complex web of endocrine disruption and epigenetic inheritance, exposing how societal factors and environmental toxins are passing on damage to future generations. Get crucial insights into why conventional medicine often "misses the signs" and how a holistic, functional approach can restore vitality at any age. We break down specific strategies for men and women to rebalance hormones naturally covering bioidentical hormones, the importance of optimal vitamin D, the role of precursors like DHEA, and the power of peptides. 

Key Takeaways

“Normal” labs can still mean dysfunction: Lab ranges often reflect an average population that is already unhealthy, so “normal” doesn’t always mean optimal.                                                          Stress, sleep loss, and toxins all suppress hormones: Chronic stress, poor sleep, ultra-processed food, and endocrine disruptors can all push hormones out of balance.                        Hormone health affects far more than energy: Hormones influence mood, motivation, weight, libido, brain health, cardiovascular risk, and disease prevention.                                                Bioidentical hormones are not the same as synthetic ones: Bioidentical hormones behave differently in the body and are a major reason some older HRT fears need rethinking.                  Men and women need a whole-system approach: Thyroid, testosterone, progesterone, estrogen, DHEA, and vitamin D all interact, so treatment should look at the full picture.                                  Symptoms matter more than a single lab number: The most effective treatment approach described is symptom-driven, not just based on whether a result falls inside a reference range.

Time Stamps

05:26 Mike’s personal hormone health crash and why “normal labs” can miss real dysfunction  10:48 How stress, sleep, diet, and endocrine disruptors damage hormones                                18:15 Epigenetics, inheritance, and how hormones affect mood, motivation, and weight            24:37 Why HRT has been misunderstood and the difference between sick care vs proactive care      27:47 Bioidentical vs synthetic hormones and why that distinction matters                                  30:47 Women’s hormone health, PCOS, progesterone, estrogen, testosterone, and insulin resistance                                                                                                                                      38:39 Metabolic dysfunction, menopause, and the role of oral hormone replacement                  45:58 Estrogen, cardiovascular protection, men’s hormone decline, and falling sperm counts    52:28 Why symptoms matter more than lab ranges and how free vs bound testosterone works  59:46 Practical hormone replacement approach: testosterone, DHEA, thyroid, vitamin D            66:41 Growth hormone and why it matters for aging, bone, muscle, and cognition                      68:51 Peptides, longevity medicine, and the future of preventative care

Resources - www.optimizemd.health

Instagram -@optimzemd.drmike

Facebook - Optimizemd.Drmike

Support the Podcast

If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.

See omnystudio.com/listener for privacy information.