Are the kids alright? We talk about how to improve family mealtimes and why the first 2,000 days of a child’s life are crucial for their long-term health. Obesity researcher and health expert Dr Nick Fuller joins us with advice on how to tackle problems with food early in life to put your kids on a path to good health. We dive deep on how nutrition supports a child’s growth and health outcomes, plus the biological reason as to why kids can be fussy. Join us for actionable tips on how to tackle problems with food early in life and how to set your family up to be happy and healthy at the dinner table and beyond.

10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at hcf.com.au/health-agenda to find practical, easy-to-understand health articles, videos and podcasts.

References
Vitamin C in Kiwi

www.ncbi.nlm.nih.gov/pmc/articles/PMC6267416/#:~:text=The%20vitamin%20C%20content%20of,g%2C%20respectively%20%5B11%5D

Nick Fuller

http://sydney.edu.au/medicine/people/academics/profiles/nick.fuller.php

https://www.penguin.com.au/books/healthy-parents-healthy-kids-9780143791119

Are the kids alright? We talk about how to improve family mealtimes and why the first 2,000 days of a child’s life are crucial for their long-term health. Obesity researcher and health expert Dr Nick Fuller joins us with advice on how to tackle problems with food early in life to put your kids on a path to good health. We dive deep on how nutrition supports a child’s growth and health outcomes, plus the biological reason as to why kids can be fussy. Join us for actionable tips on how to tackle problems with food early in life and how to set your family up to be happy and healthy at the dinner table and beyond.
10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at <a href="https://www.hcf.com.au/health-agenda" data-saferedirecturl="https://www.google.com/url?q=https://www.hcf.com.au/health-agenda&amp;source=gmail&amp;ust=1731032309205000&amp;usg=AOvVaw2z67t4zdzTuigQGzIxBisc">hcf.com.au/health-agenda</a> to find practical, easy-to-understand health articles, videos and podcasts.
References Vitamin C in Kiwi
<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267416/#:~:text=The%20vitamin%20C%20content%20of,g%2C%20respectively%20%5B11%5D">www.ncbi.nlm.nih.gov/pmc/articles/PMC6267416/#:~:text=The%20vitamin%20C%20content%20of,g%2C%20respectively%20%5B11%5D</a>
Nick Fuller
<a href="http://sydney.edu.au/medicine/people/academics/profiles/nick.fuller.php">http://sydney.edu.au/medicine/people/academics/profiles/nick.fuller.php</a>
<a href="https://url.au.m.mimecastprotect.com/s/PwEQCBNqjlClPo3Aqi6hPF2VEiu?domain=urldefense.com">https://www.penguin.com.au/books/healthy-parents-healthy-kids-9780143791119</a>

A health and wellness podcast for 40+ women and men, looking for fact based, fun and achievable ways to look, live and feel better.

A health and wellness podcast for 40+ women and men, looking for fact based, fun and achievable ways to look, live and feel better.

10:10 Be Well

Episode 4: How to Improve Mealtimes

Sometimes life’s stresses get the better of us and it can quickly manifest into a very anxious mind. In this special guest episode, we speak to clinical psychologist Dr Jodie Lowinger, who runs The Anxiety Clinic. She breaks down what happens in our bodies when we suffer from anxiety and provides simple solutions to soothe an anxious mind. For anyone wanting to feel better, this episode is a must.

10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at hcf.com.au/health-agenda to find practical, easy-to-understand health articles, videos and podcasts.

References
Stress raises blood pressure
www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/stress-and-high-blood-pressure/art-20044190#:~:text=Reactions%20to%20stress%20can%20affect,long%2Dterm%20high%20blood%20pressure

Stress and elevated cortisol
www.medicalnewstoday.com/articles/cortisol-and-stress#faq

Chronic stress and inflammation
www.sciencedirect.com/science/article/abs/pii/S0306453018306954

Stress impacts gut health
www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection

Cortisol belly
www.healthdirect.gov.au/the-role-of-cortisol-in-the-body#:~:text=Cortisol%20is%20a%20steroid%20hormone,cortisol%20can%20cause%20health%20problems

Stress and alcohol - the connection
www.ncbi.nlm.nih.gov/pmc/articles/PMC3797525/

Stress impacts magnesium and vitamin B
www.healthdirect.gov.au/blog/can-magnesium-help-to-reduce-anxiety#:~:text=Low%20levels%20of%20magnesium%20in,helps%20muscle%20tissue%20to%20relax

www.ncbi.nlm.nih.gov/pmc/articles/PMC9190671/

Low GI diet best for stress
www.everydayhealth.com/wellness/united-states-of-stress/ultimate-diet-guide-stress-management/

Don’t skip meals with stress
www.ncbi.nlm.nih.gov/pmc/articles/PMC7742741/

Connect with Dr Jodie

theanxietyclinic.com.au

drjodie.com.au

Sometimes life’s stresses get the better of us and it can quickly manifest into a very anxious mind. In this special guest episode, we speak to clinical psychologist Dr Jodie Lowinger, who runs The Anxiety Clinic. She breaks down what happens in our bodies when we suffer from anxiety and provides simple solutions to soothe an anxious mind. For anyone wanting to feel better, this episode is a must.
10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at <a href="https://www.hcf.com.au/health-agenda" data-saferedirecturl="https://www.google.com/url?q=https://www.hcf.com.au/health-agenda&amp;source=gmail&amp;ust=1731032309205000&amp;usg=AOvVaw2z67t4zdzTuigQGzIxBisc">hcf.com.au/health-agenda</a> to find practical, easy-to-understand health articles, videos and podcasts.
References Stress raises blood pressure <a href="https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/stress-and-high-blood-pressure/art-20044190#:~:text=Reactions%20to%20stress%20can%20affect,long%2Dterm%20high%20blood%20pressure">www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/stress-and-high-blood-pressure/art-20044190#:~:text=Reactions%20to%20stress%20can%20affect,long%2Dterm%20high%20blood%20pressure</a> Stress and elevated cortisol <a href="https://www.medicalnewstoday.com/articles/cortisol-and-stress#faq">www.medicalnewstoday.com/articles/cortisol-and-stress#faq</a> Chronic stress and inflammation <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306453018306954">www.sciencedirect.com/science/article/abs/pii/S0306453018306954</a> Stress impacts gut health <a href="https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection">www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection</a> Cortisol belly <a href="https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body#:~:text=Cortisol%20is%20a%20steroid%20hormone,cortisol%20can%20cause%20health%20problems">www.healthdirect.gov.au/the-role-of-cortisol-in-the-body#:~:text=Cortisol%20is%20a%20steroid%20hormone,cortisol%20can%20cause%20health%20problems</a> Stress and alcohol - the connection <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3797525/">www.ncbi.nlm.nih.gov/pmc/articles/PMC3797525/</a> Stress impacts magnesium and vitamin B <a href="https://www.healthdirect.gov.au/blog/can-magnesium-help-to-reduce-anxiety#:~:text=Low%20levels%20of%20magnesium%20in,helps%20muscle%20tissue%20to%20relax">www.healthdirect.gov.au/blog/can-magnesium-help-to-reduce-anxiety#:~:text=Low%20levels%20of%20magnesium%20in,helps%20muscle%20tissue%20to%20relax</a> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9190671/">www.ncbi.nlm.nih.gov/pmc/articles/PMC9190671/</a> Low GI diet best for stress <a href="https://www.everydayhealth.com/wellness/united-states-of-stress/ultimate-diet-guide-stress-management/">www.everydayhealth.com/wellness/united-states-of-stress/ultimate-diet-guide-stress-management/</a> Don’t skip meals with stress <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7742741/">www.ncbi.nlm.nih.gov/pmc/articles/PMC7742741/</a>
Connect with Dr Jodie
<a href="http://theanxietyclinic.com.au/" data-saferedirecturl="https://www.google.com/url?q=http://theanxietyclinic.com.au&amp;source=gmail&amp;ust=1731481883372000&amp;usg=AOvVaw2jRrXqbId8VlMZiGpFYwyE">theanxietyclinic.com.au</a>
<a href="http://drjodie.com.au/" data-saferedirecturl="https://www.google.com/url?q=http://drjodie.com.au&amp;source=gmail&amp;ust=1731481883372000&amp;usg=AOvVaw1BEGakjC88mYeZl4iwu4ZV">drjodie.com.au</a>

Episode 3: How to Soothe and Anxious Mind

If you are on a quest to find more energy and vitality, you need to start with an overview of your daily habits. Do you look at your phone first thing on rising? It’s not just draining your phone battery but also your mind. Modern technology and lack of daydreaming has out our mind into constant task mode, which locks us into a hyper vigilant state. Dr Fiona Kerr has spent decades researching the brain and in this special guest episode she goes through some of the simple acts we can do every day to give the brain time to play, so that we feel our best, get more energy, and connect to things that matter. Let’s rewire our minds, to get the most out of life!

10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at hcf.com.au/health-agenda to find practical, easy-to-understand health articles, videos and podcasts.

References
Low Vitamin D and energy 
www.ncbi.nlm.nih.gov/pmc/articles/PMC5207540/

9/10 Aussie have low vitamin D
www.curtin.edu.au/news/media-release/nine-out-of-10-aussies-have-low-vitamin-d-intakes-curtin-study-shows/

B Vitamin deficiency and energy 
www.healthdirect.gov.au/vitamin-b-deficiency#:~:text=Your%20body%20needs%20a%20certain,or%20weakness%2C%20among%20other%20symptoms

B12 deficiency - Vegan and vegetarian diets
www.ncbi.nlm.nih.gov/pmc/articles/PMC10030528/

Low iron = low energy
www.nhsinform.scot/illnesses-and-conditions/nutritional/iron-deficiency-anaemia/#:~:text=Iron%20deficiency%20anaemia%20can%20make,feel%20able%20to%20exercise%20regularly

Sleep low energy 
www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-deprivation

Low energy increases gherlin
www.news-medical.net/health/Ghrelin-and-Sleep.aspx#:~:text=However%2C%20sleep%20deprivation%20increases%20ghrelin,energy%20supply%20to%20the%20brain

Chronic Stress Burns muscle 
www.mdpi.com/2076-3271/11/1/19#:~:text=Chronic%20stress%20resulted%20in%20decreased,chronic%20stress%20induces%20muscle%20atrophy

If you are on a quest to find more energy and vitality, you need to start with an overview of your daily habits. Do you look at your phone first thing on rising? It’s not just draining your phone battery but also your mind. Modern technology and lack of daydreaming has out our mind into constant task mode, which locks us into a hyper vigilant state. Dr Fiona Kerr has spent decades researching the brain and in this special guest episode she goes through some of the simple acts we can do every day to give the brain time to play, so that we feel our best, get more energy, and connect to things that matter. Let’s rewire our minds, to get the most out of life!
10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at <a href="https://www.hcf.com.au/health-agenda" data-saferedirecturl="https://www.google.com/url?q=https://www.hcf.com.au/health-agenda&amp;source=gmail&amp;ust=1731032309205000&amp;usg=AOvVaw2z67t4zdzTuigQGzIxBisc">hcf.com.au/health-agenda</a> to find practical, easy-to-understand health articles, videos and podcasts.
References Low Vitamin D and energy <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5207540/">www.ncbi.nlm.nih.gov/pmc/articles/PMC5207540/</a> 9/10 Aussie have low vitamin D <a href="https://www.curtin.edu.au/news/media-release/nine-out-of-10-aussies-have-low-vitamin-d-intakes-curtin-study-shows/">www.curtin.edu.au/news/media-release/nine-out-of-10-aussies-have-low-vitamin-d-intakes-curtin-study-shows/</a> B Vitamin deficiency and energy <a href="https://www.healthdirect.gov.au/vitamin-b-deficiency#:~:text=Your%20body%20needs%20a%20certain,or%20weakness%2C%20among%20other%20symptoms">www.healthdirect.gov.au/vitamin-b-deficiency#:~:text=Your%20body%20needs%20a%20certain,or%20weakness%2C%20among%20other%20symptoms</a> B12 deficiency - Vegan and vegetarian diets <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10030528/">www.ncbi.nlm.nih.gov/pmc/articles/PMC10030528/</a> Low iron = low energy <a href="https://www.nhsinform.scot/illnesses-and-conditions/nutritional/iron-deficiency-anaemia/#:~:text=Iron%20deficiency%20anaemia%20can%20make,feel%20able%20to%20exercise%20regularly">www.nhsinform.scot/illnesses-and-conditions/nutritional/iron-deficiency-anaemia/#:~:text=Iron%20deficiency%20anaemia%20can%20make,feel%20able%20to%20exercise%20regularly</a> Sleep low energy <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-deprivation">www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-deprivation</a> Low energy increases gherlin <a href="https://www.news-medical.net/health/Ghrelin-and-Sleep.aspx#:~:text=However%2C%20sleep%20deprivation%20increases%20ghrelin,energy%20supply%20to%20the%20brain">www.news-medical.net/health/Ghrelin-and-Sleep.aspx#:~:text=However%2C%20sleep%20deprivation%20increases%20ghrelin,energy%20supply%20to%20the%20brain</a> Chronic Stress Burns muscle <a href="https://www.mdpi.com/2076-3271/11/1/19#:~:text=Chronic%20stress%20resulted%20in%20decreased,chronic%20stress%20induces%20muscle%20atrophy">www.mdpi.com/2076-3271/11/1/19#:~:text=Chronic%20stress%20resulted%20in%20decreased,chronic%20stress%20induces%20muscle%20atrophy</a>

Episode 2: How to Avoid Brain Drain

Setting yourself up for success starts with the right frame of mind. In this special guest episode, mindset master Ben Crowe teaches you how to reframe your mindset, deal with setbacks and negativity and make peace with the pitfalls of modern life.  Whenever you make a change, the mind is the crucial place to start. Ben has helped the who’s who of sport, celebrity and the business world with mastering mindset – and now he is here to help you find your mojo.

10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at hcf.com.au/health-agenda to find practical, easy-to-understand health articles, videos and podcasts.

References
Mindset and health goals
www.ncbi.nlm.nih.gov/pmc/articles/PMC10874242/

Goal setting
www.healthdirect.gov.au/goal-setting

Road blocks
Emotional eating
www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342

www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat

www.medicalnewstoday.com/articles/how-to-stop-eating-when-bored

Know your triggers
www.healthline.com/health/mental-health/emotional-triggers

Setting yourself up for success starts with the right frame of mind. In this special guest episode, mindset master Ben Crowe teaches you how to reframe your mindset, deal with setbacks and negativity and make peace with the pitfalls of modern life.  Whenever you make a change, the mind is the crucial place to start. Ben has helped the who’s who of sport, celebrity and the business world with mastering mindset – and now he is here to help you find your mojo.
10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at <a href="https://www.hcf.com.au/health-agenda" data-saferedirecturl="https://www.google.com/url?q=https://www.hcf.com.au/health-agenda&amp;source=gmail&amp;ust=1731032309205000&amp;usg=AOvVaw2z67t4zdzTuigQGzIxBisc">hcf.com.au/health-agenda</a> to find practical, easy-to-understand health articles, videos and podcasts.
References Mindset and health goals <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10874242/">www.ncbi.nlm.nih.gov/pmc/articles/PMC10874242/</a> Goal setting <a href="https://www.healthdirect.gov.au/goal-setting">www.healthdirect.gov.au/goal-setting</a> Road blocks Emotional eating <a href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342">www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342</a> <a href="https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat">www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat</a> <a href="https://www.medicalnewstoday.com/articles/how-to-stop-eating-when-bored">www.medicalnewstoday.com/articles/how-to-stop-eating-when-bored</a> Know your triggers <a href="http://www.healthline.com/health/mental-health/emotional-triggers">www.healthline.com/health/mental-health/emotional-triggers</a>

Episode 4: How to Improve Mealtimes

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