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This week I chat with nutrition scientist, Associate Professor at Monash University Maxine Bonham, about how shift work impacts health, in particular the relationship between circadian rhythms (body clock) and weight gain.

Shift workers are at increased risk of adverse health outcomes such as obesity, diabetes and cardiovascular disease simply because of the hours they work. When normal circadian rhythms, that is waking when the sun rises and sleeping at night, are disrupted, the body responds differently to food intake. Maxine is an expert in this field and has conducted studies to research strategies such as meal composition that are beneficial to shift workers from a health point of view.

Currently Maxine and her colleagues are recruiting for the SWIFt Study, investigating a range of weight loss strategies for shift working populations to try and identify one that may be better suited to their lifestyle. If you are interested in finding out more, please click on the link below.

LINKS MENTIONED IN THE PODCAST

BASE (Be Active Sleep Eat): https://www.monash.edu/medicine/base/home

SWIFt Study: https://www.monash.edu/medicine/swiftstudy

Maxine Bonham, Monash University: https://research.monash.edu/en/persons/maxine-bonham

Twitter handle @MonashNutrition

HOW YOU CAN SUPPORT THE PODCAST

•Please tell your friends about the podcast and share it with them.
•Follow me on Instagram @vibrant_lives_podcast
•Follow my Facebook page: @vibrantlivespodcast
•If you could rate and review the podcast on iTunes, that would be super helpful.
•Purchasing a book from my website is an easy way to support the podcast too. Here is a link to the books page: https://amandaswellbeingpodcast.com/books/
•Link to the Donate page on my website: https://amandaswellbeingpodcast.com/contribute/

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This week I chat with former Australian road cycling champion, Kristin Lewis, about his cycling career, the importance of fitness, especially as we age, what you can get out of indoor spin classes (whether you're a pro cyclist or a beginner) and much more.

Kristin explains how the smart spin bikes he has at his studio, Echelon Cycling Studio, work - it is the first studio of its kind in South Australia. The spin classes, suitable for any level as you can set your own degree of resistance (watts), are designed to be high intensity interval style training sessions. It can hurt, I say from experience, but it is also fun and you feel great afterwards! I promise.

Kristin is insightful, organised, modest and kind. I ask him how he crams parenting four daughters, being a husband, cycling, being a business owner and personal trainer into his life...it seems an awful lot. The answer is routine and Kristin shares how he approaches that with us.

LINKS MENTIONED IN THE PODCAST

Echelon Cycling Studio: https://echeloncycling.com.au

Life Personal Trainers: https://www.lifept.com.au

HOW YOU CAN SUPPORT THE PODCAST

Please tell your friends about the podcast and share it with them.
Follow me on Instagram @vibrant_lives_podcast
Follow my Facebook page: @vibrantlivespodcast
If you could rate and review the podcast on iTunes, that would be super helpful.
Purchasing a book from my website is an easy way to support the podcast too. Here is a link to the books page: https://amandaswellbeingpodcast.com/books/
Link to the Donate page on my website: https://amandaswellbeingpodcast.com/contribute/

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B12 is the star of today's episode. For a vitamin we need in minuscule amounts, it has an enormous role to play in our wellbeing. I will talk about what B12 does in the body, where we obtain it in our diets and the potentially dire consequences of B12 deficiency.

Understanding B12 is crucial if you follow a vegan diet because it is only found in animal products. Luckily, plant based eaters and vegans can obtain vitamin B12 through supplements and fortified foods but it is very important to stay on top of your levels.

Other Five Minute Food Facts episode mentioned in the podcast:

Vitamins & Minerals: https://amandaswellbeingpodcast.com/vitamins-and-minerals/

HOW YOU CAN SUPPORT THE PODCAST

•Please tell your friends about the podcast and share it with them.
•Follow me on Instagram @vibrant_lives_podcast
•Follow my Facebook page: https://www.facebook.com/amandaswellbeingpodcast/?modal=admin_todo_tour
•If you could rate and review the podcast on iTunes, that would be super helpful.
•Purchasing a book from my website is an easy way to support the podcast too. Here is a link to the books page: https://amandaswellbeingpodcast.com/books/
•Link to the Donate page on my website: https://amandaswellbeingpodcast.com/contribute/

Thank you.

Eat Well. Move Well. Think Well.

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Our feet are integral to how we move and therefore to our overall health and wellbeing. Often, it is not until something goes wrong with our feet that we pay them the attention they deserve. In this episode, podiatrist Tom May, shares his knowledge and experience working in foot, ankle and lower limb health. Tom gives us an insight into what podiatrists actually do - it is more than providing orthotics - and often includes in depth analysis of biomechanics, one of Tom'a areas of special interest and expertise.

Tom is passionate about footwear and the importance of selecting what is right for each individual. In particular, we talk about sports shoes and how selecting a shoe designed for a specific purpose e.g. tennis shoe, football boot is important. On the downside, this can be expensive but on the upside, it means we can never have too many shoes! One tip - comfort is king so my query about stilettos met with an emphatic "not good".

Finally, Tom imparts some tips about how to bet look after our feet and good foot hygiene.

LINKS MENTIONED IN THE EPISODE

Tom's practice, The Biomechanics lab: https://www.thebiomechanicslab.com.au
The Running Company: https://www.therunningcompany.com.au/adelaide/
Sportitude: https://www.sportitude.com.au/contact
Bared Footwear: https://bared.com.au
FRANKIiE4: https://frankie4.com

HOW YOU CAN SUPPORT THE PODCAST

Please tell your friends about the podcast and share it with them.
Follow me on Instagram @vibrant_lives_podcast
Follow my Facebook page: @vibrantlivespodcast
If you could rate and review the podcast on iTunes, that would be super helpful.
Purchasing a book from my website is an easy way to support the podcast too. Here is a link to the books page: https://amandaswellbeingpodcast.com/books/
Link to the Donate page on my website: https://amandaswellbeingpodcast.com/contribute/

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Magnesium is essential to our health and our bodies need it to function. Listen to this Five Minute Food Facts episode to find out what magnesium is, all the amazing things is does in our bodies, where we find magnesium in our food supply and how much we need.

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In this episode I welcome back Lara Casanova to discuss her most recent book, "Loss, Love and Lessons: Healing pet loss and grief". Lara is well placed to discuss this topic as a professional counsellor specialising in grief and loss, a yoga teacher, life coach and, of course, an animal lover. Pet loss is a form of disenfranchised grief which means it is often underplayed or dismissed by society yet it is very real, as all pet lovers know. Lara talks about how to navigate this sad time in our lives; her book provides very practical tips to help us walk through the grief and ultimately come out the other side appreciative of the lessons our pets have taught us.

Lara also shares with us some beautiful tips for self-care and self love, another important part of anyone's journey through grief.

LARA'S CONTACTS

Website: https://www.lifeinthepink.com.au
Instagram: @lifeinthepinkxx

MENTIONED IN THE PODCAST

My previous episode with Lara: https://media.whooshkaa.com/show/5757/episode/390150.mp3
Dr Katrina Warren: @drkatrina
Talking Stones: https://talkingstones.com.au
Animal Welfare League pet cremations: https://awl.org.au/pet-cremations/

HOW YOU CAN SUPPORT THE PODCAST

•Please tell your friends about the podcast and share it with them.
•Follow me on Instagram @vibrant_lives_podcast
•Follow my Facebook page: https://www.facebook.com/amandaswellbeingpodcast
•If you could rate and review the podcast on iTunes, that would be super helpful.
•Purchasing a book from my website is an easy way to support the podcast too. Here is a link to the books page: https://amandaswellbeingpodcast.com/books/
•Link to the Donate page on my website: https://amandaswellbeingpodcast.com/contribute/

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Hello 2021!

Hello new look podcast, Vibrant Lives Podcast!

This week, I have an enlightening discussion about self confidence with Mind Coach, David Rahman. David shares his story about his move from optometry to becoming a Life Coach, specialising in helping people feel comfortable in their own skin. David explains how our past impacts our future; the way we think is moulded by our past, by how our brain remembers and interprets things, our patterns of thinking affect our future and therefore, to change these patterns we need to examine the way we think. David talks us though how we can do this and gives some interesting practical tips aimed at growing our self confidence.

David has recently published his first book, "Let it Go: how to stop your past ruining your future". The hard copy is not yet available in Australia but it can be purchased through the links below.

DAVID'S CONTACTS

Instagram: @david_rahman
Facebook: https://www.facebook.com/david.rahman.399
Linked In: https://www.linkedin.com/in/rahmandavid/
Website: https://www.mind.coach

WHERE TO PURCHASE DAVID'S BOOK

Book Depository: https://www.bookdepository.com/Let-It-Go-David-Rahman/9781784618308
Amazon: https://www.amazon.com.au/Let-Go-David-Rahman/dp/1784618306/ref=sr_1_1?dchild=1&keywords=let+it+go+david+rahman&qid=1612742032&s=digital-text&sr=1-1-catcorr
Bookshop.org: https://bookshop.org/books/let-it-go-how-to-stop-your-past-ruining-your-future/9781784618308

HOW YOU CAN SUPPORT THE PODCAST

•Please tell your friends about the podcast and share it with them.
•Follow me on Instagram @vibrant_lives_podcast
•Follow my Facebook page: https://www.facebook.com/amandaswellbeingpodcast
•If you could rate and review the podcast on iTunes, that would be super helpful.
•Purchasing a book from my website is an easy way to support the podcast too. Here is a link to the books page: https://amandaswellbeingpodcast.com/books/
•Link to the Donate page on my website: https://amandaswellbeingpodcast.com/contribute/

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Thank you to all of you who have taken the time to listen to my podcast this year. I hope you found something of value or interest.

This episode is a brief wrap up of some of the interesting things I have learned this year and a sneak preview of what's in store for 2021.

EPISODES MENTIONED

Dr Tim Crowe: https://amandaswellbeingpodcast.com/tim-crowe/
Dr Emma Beckett: https://amandaswellbeingpodcast.com/emma-beckett/
Olivia Swann: https://amandaswellbeingpodcast.com/olivia-swann/
Anna Howard: https://amandaswellbeingpodcast.com/anna-howard/
Kaki Okumura: https://amandaswellbeingpodcast.com/kaki-okumura/
Lyndall Vandenberg: https://amandaswellbeingpodcast.com/lyndall-vandenberg/
Jess Trengove OLY: https://amandaswellbeingpodcast.com/jessica-trengove/
Dr Amber Halliday OLY: https://amandaswellbeingpodcast.com/amber-halliday/
Jaime Fernandez OLY: https://amandaswellbeingpodcast.com/jaime-fernandez/
Sarah Lee: https://amandaswellbeingpodcast.com/sarah-lee/
Mel Stefano: https://amandaswellbeingpodcast.com/melissa-stefano/
Tony Karoussis: https://amandaswellbeingpodcast.com/tony-karoussis/
Beck Butler: https://amandaswellbeingpodcast.com/beck-butler/
Katie Sarah: https://amandaswellbeingpodcast.com/katie-sarah/
Brad Beer: https://amandaswellbeingpodcast.com/brad-beer/
Steph Gaskell: https://amandaswellbeingpodcast.com/stephanie-gaskell/
Alan McCubbin: https://amandaswellbeingpodcast.com/alan-mccubbin/
Nick Muxlow: https://amandaswellbeingpodcast.com/nick-muxlow-2/
Kym Burls: https://amandaswellbeingpodcast.com/kym-burls/
John Stamoulos: https://amandaswellbeingpodcast.com/john-stamoulos/
Farrah Furtado: https://amandaswellbeingpodcast.com/farrah-furtado/
Pamela Chimenti: https://amandaswellbeingpodcast.com/pamela-chimenti/
Anne Wiberg: https://amandaswellbeingpodcast.com/anne-wiberg/
Meg Paech:

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This week, body image expert, Dr Zali Yager, shares her considerable knowledge and insights into the often thorny and always complex issue of body image in adolescence. Zali is an Associate Professor in health and physical education at the Victoria University, Melbourne. Her research interests and expertise lie in the promotion of positive body image and prevention of eating disorders, especially in adolescence.

Zali and I discuss the factors that influence body image in adolescence, including social media. We talk about what the different pressures are for boys and girls and how they often manifest e.g. for boys, a growing prevalence of muscle-building supplement taking has been observed. Zali also explains the association between body image and mental health. Helpfully, Zali gives some practical tips for patents to help create positive body image in our children, including outlining several programs aimed at body acceptance she is involved with.

Following are links to programs and useful websites that Zali mentions in the episode:

Kristen Neff's Self Compassion Resources: https://self-compassion.org/category/exercises/
Butterfly Foundation Helpline: https://butterfly.org.au/get-support/helpline/
The Body Project in Australia Targeted intervention: https://www.eatingdisorders.org.au/early-intervention-identification-for-professionals/body-project-australia/
The Body Confident Collective: https://www.bodyconfidentcollective.org/

ZALI'S CONTACTS

Website: www.zaliyager.com
zali.yager@gmail.com
Instagram: @drzaliyager, @bodyconfidentmums, @bodyconfidentcollective
Twitter: @ZaliYager

HOW YOU CAN SUPPORT THE PODCAST

•Please tell your friends about the podcast and share it with them.
•Follow me on Instagram @amanda_wellbeing_podcast
•Follow my Facebook page: https://www.facebook.com/amandaswellbeingpodcast/?modal=admin_todo_tour
•If you could rate and review the podcast on iTunes, that would be super helpful.
•Purchasing a book from my website is an easy way to support the podcast too. Here is a link to the books page: https://amandaswellbeingpodcast.com/books/
•Link to the Donate page on my website: https://amandaswellbeingpodcast.com/contribute/