The journey through perimenopause and menopause can be a challenging time. Dr Fatima Khan discusses why the rules need to be rewritten around menopause and hormone health. For many women in their 40s, it's a time to consider changing your diet, skin and exercise regimens and how you can thrive physically, emotionally and mentally when your bodies change. If you're struggling to sleep, suffering with brain fog, anxiety or weight gain, this episode will shed light on how you can help take back control and feel your best.

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
Best foods for menopause
www.healthline.com/nutrition/menopause-diet#foods-to-eat

Pre and probiotics for menopause
www.healthline.com/nutrition/probiotics-for-menopause

Exercise
www.healthline.com/health/ten-best-menopause-activities

Alcohol and sleep
academic.oup.com/sleepadvances/article/3/1/zpac023/6632721

See omnystudio.com/listener for privacy information.

Struggling to sleep? We want to help you build better sleep habits with two special guests – the incredible GP, Dr Michela Sorenseon, and sleep author and expert, Olivia Arezzolo. Learn why the stages of sleep are so important, why you need to do a sleep audit on your bedroom plus what to do if you’re not getting enough sleep. We ask the experts how to devise a personalised sleeping plan.

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
Sleep and weight gain
www.webmd.com/sleep-disorders/features/lack-of-sleep-weight-gain

Sleep and poor immunity
www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757#:~:text=Sleep%20deprivation%20may%20decrease%20production,sleep%20to%20fight%20infectious%20diseases

Sleep and heart disease
www.cdc.gov/heart-disease/about/sleep-and-heart-health.html#:~:text=8%20Insomnia%20is%20linked%20to,active%2C%20and%20unhealthy%20food%20choices

Sleep and magnesium
www.health.com/condition/sleep/magnesium-for-sleep

20 min power nap
pubmed.ncbi.nlm.nih.gov/10210616/

Sleep and foods to help sleep 
www.healthline.com/nutrition/9-foods-to-help-you-sleep

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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

See omnystudio.com/listener for privacy information.

How to raise happy, healthy little humans! Why the first 2000 days of a child’s life are crucial for their long-term health. We dive deep on how nutrition supports a child’s growth and outcomes, plus the biological reason as to why kids are fussy! A must listen for any parent looking for ways to avoid the plate being pushed away by their kids at mealtimes. Join us for actionable tips from the experts 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
Sleep and weight gain
www.webmd.com/sleep-disorders/features/lack-of-sleep-weight-gain

Sleep and poor immunity
www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757#:~:text=Sleep%20deprivation%20may%20decrease%20production,sleep%20to%20fight%20infectious%20diseases

Sleep and heart disease
www.cdc.gov/heart-disease/about/sleep-and-heart-health.html#:~:text=8%20Insomnia%20is%20linked%20to,active%2C%20and%20unhealthy%20food%20choices

Sleep and magnesium
www.health.com/condition/sleep/magnesium-for-sleep

20 min power nap
pubmed.ncbi.nlm.nih.gov/10210616/

Sleep and foods to help sleep
www.healthline.com/nutrition/9-foods-to-help-you-sleep

See omnystudio.com/listener for privacy information.

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

See omnystudio.com/listener for privacy information.

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

See omnystudio.com/listener for privacy information.

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

See omnystudio.com/listener for privacy information.