Today is the podcast we all need to hear - why we have habits, how to break old ones and how to create new ones.

My guest is Dr Gina Cleo, a Dietitian who, just like me, realised after working with many people on the nutrition goals, that what they really needed was advice on creating and breaking habits - so she dd a PhD in the area.

Today we discuss the neuroscience of habits and how you can use the knowledge to improve your life.

Make sure you check out Gina's courses for the general public and health professionals on her website.

Today is the podcast we all need to hear - why we have habits, how to break old ones and how to create new ones.
My guest is<a href="https://www.drginacleo.com/"> Dr Gina Cleo</a>, a Dietitian who, just like me, realised after working with many people on the nutrition goals, that what they really needed was advice on creating and breaking habits - so she dd a PhD in the area.
Today we discuss the neuroscience of habits and how you can use the knowledge to improve your life.
Make sure you check out <a href="https://www.drginacleo.com/habit-change-courses">Gina's courses</a> for the general public and health professionals on her website.

Host Dr Paul Taylor, a Psychophysiologist, Neuroscientist, Exercise Scientist, and Nutritionist interviews experts from around the world on cutting edge research and practices related to improving hardiness in your mind, body and brain to become your best self.

Host Dr Paul Taylor, a Psychophysiologist, Neuroscientist, Exercise Scientist, and Nutritionist interviews experts from around the world on cutting edge research and practices related to improving hardiness in your mind, body and brain to become your best self.

Hardiness with Dr Paul Taylor

Host Dr Paul Taylor, a Psychophysiologist, Neuroscientist, Exercise Scientist, and Nutritionist interviews experts from around the world on cutting edge research and practices related to improving hardiness in your mind, body and brain to become your best self. 

Host Dr Paul Taylor, a Psychophysiologist, Neuroscientist, Exercise Scientist, and Nutritionist interviews experts from around the world on cutting edge research and practices related to improving hardiness in your mind, body and brain to become your best self.&nbsp;

How to Change Your Behaviour And Get a Better Life Through The Science of Habits, With Dr Gina Cleo

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.

 

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&rsquo;s challenges with greater clarity, courage and steadiness.
&nbsp;

The Best Stressed-Out Mum I Can Be With Carly Taylor

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/045a1640-1f4c-4f16-a522-b4b0002ef0b2/transcript

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.

Your anxiety might be a signal, not the problem. Dr. Olivia Lesslar and I break down why chronic stress, mitochondrial dysfunction, and the body&rsquo;s threat-detection systems can leave you exhausted, inflamed, and stuck in survival mode - and what to do about it. If you&rsquo;ve been told your symptoms are &ldquo;just stress,&rdquo; 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&rsquo;ll discover:
<ul>
<li>Why your brain, muscles, and mitochondria compete for finite resources</li>
<li>How exercise can help or hurt depending on volume, recovery, and intensity</li>
<li>The real science behind photo biomodulation, red light, near infrared, and sauna use</li>
<li>Why sun exposure, sleep, and circadian timing change how your body handles stress</li>
<li>How PEMF and hyperbaric oxygen therapy are being used in complex chronic conditions</li>
<li>Why breath work can either calm your nervous system or send you into overdrive</li>
</ul>
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&rsquo;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 - <a href="https://www.drolivialesslar.com/">https://www.drolivialesslar.com/</a>
LinkedIn - <a href="https://www.linkedin.com/in/drolivialesslar/">https://www.linkedin.com/in/drolivialesslar/</a>
Instagram - <a href="https://www.instagram.com/drolivialesslar/?hl=en">https://www.instagram.com/drolivialesslar/?hl=en</a>
&nbsp;
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.

Your Magical Mitochondria - and How to Optimise Them,  with Dr Olivia Lesslar

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/8c1a8925-5068-4a57-9c70-b4b300bc2d9e/transcript

The Alcohol & Health Story Isn’t as Simple as You Think: Wisdom Wednesdays

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/64e9c1ab-3b11-4b3b-bf6d-b4b101484a5a/transcript

How to Change Your Behaviour And Get a Better Life Through The Science of Habits, With Dr Gina Cleo

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Hardiness with Dr Paul Taylor

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