Be Well AGE WELL: A Science-Based Path to Optimal Ageing & Functional Longevity

Why is it that even when we know exactly what to do, doing it can feel almost impossible? And once we've built a good habit — or broken a bad one — what actually makes it stick?

In our final fabulous episode of Be Well Age Well, hosts Dr Susannah Ward and Dr John Ward turn to the psychology of behaviour change with clinical and health psychologist Professor Ben Britton.  You now know what do to but doing it may be the barrier – so we explain how you can action your new Longevity knowledge into an ageing well lifestyle!

Professor Britton is a clinical and health psychologist dedicated to improving healthcare through the science of behaviour change. He joined the University of Newcastle in 2025, bringing more than two decades of frontline experience in the Australian public health system, including as Head of Psychology for Hunter New England Mental Health. He is now Co-Founder of the ACCESS Lab, where his research focuses on making psychological interventions effective and scalable in the real world.

Together, they explore:

• What habits actually are, and how they're formed — and broken
• Why knowing what to do isn't the same as being able to do it, and why change feels so hard
• Whether replacing a bad habit with a good one is helpful — or essential
• How to make a new habit easy and automatic
• Practical tips, tools, and supports for breaking unhelpful habits

As always, the conversation is warm, accessible, and grounded in real-world relevance — translating the psychology of change into clear, practical steps listeners can start using immediately.

Key Takeaways & Actions:

• Habits are built and broken through repetition, cues, and context — not willpower alone
• Understanding why change feels hard is the first step to making it easier
• Replacing an unhelpful habit with a helpful one is often more effective than trying to simply stop
• Small, automatic, low-friction changes are what make new habits last

This episode brings a practical, psychology-backed lens to the six pillars of functional longevity explored throughout the series, giving listeners the tools to turn good intentions into lasting habits.

Whether you're a health professional, someone in midlife wanting to build habits that stick, or simply curious about the psychology of change, this episode offers grounded, practical guidance you can put to work straight away.

Reach out to Dr Susannah Ward here www.ataraxiacollective.com.au

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We live in a world impacted by toxins — from the food we eat and the water we drink to the air we breathe and the products we use every day. But what does the science really say about environmental toxins, and how much control do individuals actually have?

In Episode 7 of Be Well Age Well, hosts Dr Susannah Ward and Dr John Ward explore the evidence, risks, and practical realities of toxin exposure and healthy ageing with renowned science communicator and author Julian Cribb AM.

Julian Cribb is a Fellow of the Australian Academy of Technological Science and Engineering and the Australian National University Emeritus Faculty. His career spans decades as science editor for The Australian, director of national awareness for CSIRO, and adviser to scientific, government, and industry organisations worldwide. He has published more than 9,000 articles, authored 12 books, and received 32 journalism awards. His work, including Poisoned Planetand How to Fix a Broken Planet, has helped shape global conversations on chemical pollution, human health, and environmental sustainability.

Together, they explore:

• The scale and evidence of global chemical contamination
• How environmental toxins may influence human health across the lifespan
• What the evidence says about links to conditions such as cancer, infertility, neurodevelopmental and metabolic disease
• Practical ways individuals and families can reduce exposure
• How food choices, beverages, cooking methods, and food preparation can make a difference
• The role of consumer decisions and everyday habits in lowering toxic load
• Where personal responsibility ends and systemic change is required

A key strength of this episode is its balance: acknowledging the seriousness of the issue without overwhelming listeners, and focusing on realistic, evidence-informed actions rather than fear or perfectionism.

Key Takeaways & Suggested Actions:

• Total avoidance of toxins is impossible — but reduction is achievable
• Small, informed changes in daily habits can lower cumulative exposure
• Food sourcing, storage, and preparation matter
• Individual action is valuable, but broader policy and societal change are essential
• Awareness should lead to empowerment, not anxiety

This episode reframes toxins not as a reason for helplessness, but as an invitation to informed choice, advocacy, and collective responsibility — all of which support healthier ageing in a complex modern world.

Thought-provoking, grounded, and practical, this conversation equips listeners with the knowledge to make smarter choices today while contributing to a healthier future for generations to come.

Overwhelmed?  Start by eliminating plastic food containers and chopping boards.  Slowly make changes towards a lower daily toxic load- that is all any of us can do.

Reach out to Dr Susannah Ward here www.ataraxiacollective.com.au

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What gives life meaning as we age? Is purpose something we’re born with — or something we can cultivate at any stage of life? And does it really matter for health and longevity?

In Episode 6 of Be Well Age Well, hosts Dr Susannah Ward and Dr John Ward explore the science and lived experience of meaning, purpose, and lifelong growth with one of Australia’s most respected leaders in healthy ageing, Emeritus Professor Julie Byles AO.

Professor Byles is a gerontologist and clinical epidemiologist with an extraordinary national and international career. She is Chair of the Hunter Ageing Alliance, Co-President of the International Longevity Centres Global Alliance, a member of the Lancet Commission on Long-Term Care, and a Fellow of the Australian Academy of Health and Medical Science. In 2024, she was named the City of Newcastle’s Senior Citizen of the Year in recognition of her ongoing contribution to community and healthy ageing.

Drawing on decades of research, policy leadership, and real-world community engagement, Professor Byles brings clarity and nuance to a topic often spoken about in abstract terms but rarely explained with evidence.

Together, they explore:

• The evidence linking purpose and meaning with healthier ageing and longevity
• How purpose influences physical health, mental wellbeing, and cognitive resilience
• The relationship between purpose, curiosity, learning, and engagement
• Whether meaning is innate or can be learned and cultivated later in life
• What “sufficient” purpose actually looks like — and why it’s deeply individual
• The role of education, work, volunteering, relationships, and community
• Broader societal and environmental factors that support meaning across the lifespan

A central message of this episode is empowerment: purpose is not fixed, and it does not disappear with age, illness, or changing roles. The brain remains adaptable, and meaning can evolve — often in quieter, more grounded ways — throughout life.

Key Takeaways & Suggested Actions:

• A sense of purpose is a modifiable factor for healthy ageing
• Curiosity, learning, and contribution protect wellbeing at any age
• Meaning does not have to be grand — it can be found in connection, service, and growth
• Communities and systems play a vital role in supporting purpose
• It is never too late to re-engage, re-imagine, and re-invest in what matters

This episode reframes ageing away from loss and decline, and toward adaptation, contribution, and continued relevance, offering listeners both evidence and hope.

Thoughtful, inspiring, and deeply reassuring, this conversation invites listeners to reflect on what gives their life meaning — and how nurturing that sense of purpose can support not just longer life, but a better one.

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Humans are wired for connection. Yet loneliness and social isolation are increasingly common — and increasingly recognised as powerful risk factors for poor health, cognitive decline, and reduced quality of life as we age.

In Episode 5 of Be Well Age Well, hosts Dr Susannah Ward and Dr John Ward explore the science of social connectionand its profound impact on ageing, brain health, and longevity with leading cognitive neuroscientist Professor Frini Karayanidis.

Professor Karayanidis is Director of the Functional Neuroimaging Lab at the University of Newcastle and an internationally recognised expert in cognitive neuroscience and healthy ageing. Her multidisciplinary research focuses on identifying brain-based markers of age-related cognitive decline, understanding how lifestyle factors influence brain health, and developing community-led approaches to help people remain mentally and physically well for longer. She is an elected Fellow of both the Society for Psychophysiological Research and the Association for Psychological Science, and a recipient of the Lifetime Achievement Award from the Australasian Society for Cognitive Neuroscience.

Together, they unpack:

• The biological and neurological basis of social connection
• How loneliness and social isolation affect the brain, mental health, and physical health
• Why social connection is a recognised modifiable risk factor for dementia
• What “enough” social connection really means — and why quality and perception matter more than quantity
• How social connection influences mood, motivation, movement, and behaviour
• The differences between digital connection and in-person, sensory connection
• Evidence-based strategies to reduce isolation and rebuild connection at any age
• The role of communities, culture, and shared purpose in supporting belonging

A key message throughout the episode is that social connection is deeply individual. There is no single formula or magic number — what matters most is whether people feel seen, valued, and able to be themselves.

Key Takeaways & Suggested Actions:

• The brain is fundamentally social and remains plastic across the lifespan
• Loneliness is a health issue, not a personal failure
• Connection can be “stacked” with other health habits — movement, learning, volunteering
• Small, local, and meaningful interactions matter
• Communities and shared spaces play a vital role in healthy ageing

This episode reframes social connection away from obligation or extroversion and toward belonging, authenticity, and purpose, offering realistic starting points for those feeling isolated and practical guidance for those supporting others.

Whether you’re a clinician, a caregiver, or someone reflecting on your own community and connections, this conversation provides compelling evidence — and genuine hope — that it is never too late to reconnect and thrive.

Reach out to Dr Susannah Ward here www.ataraxiacollective.com.au

See omnystudio.com/listener for privacy information.

Sleep is one of the most talked-about — and most misunderstood — pillars of ageing well. How much sleep do we really need as we get older? Are night-time awakenings normal? And what actually helps improve sleep quality in real life?

In Episode 4 of Be Well Age Well, hosts Dr Susannah Ward and Dr John Ward explore the science of sleep, ageing, and circadian rhythms with one of Australia’s foremost sleep researchers, Professor Leon Lack.

Professor Lack received his first degree from Stanford University and his PhD from the University of Adelaide. Since 1971, he has taught and conducted research at Flinders University in the fields of sleep, insomnia, circadian rhythms, and bright light therapy. He has published more than 200 peer-reviewed articles, books, and book chapters, delivered over 250 conference presentations, and since 1992 has directed the non-drug treatment program for insomnia at the Adelaide Institute for Sleep Health. He is also a leader in public education on sleep and a co-inventor of a portable bright light therapy device for circadian rhythm disorders.

Together, they unpack:

• The physiology of sleep and how it changes with ageing
• Why sleep quality often matters more than total hours
• What’s normal — and what’s not — when it comes to night-time awakenings
• How much sleep adults over 40 and into older age typically need
• The relationship between sleep, brain health, cardiovascular disease, metabolic health, and mental wellbeing
• Lifestyle factors that improve or disrupt sleep, including stress, screens, timing of meals, exercise, and the sleep environment
• Evidence-based, non-drug approaches to improving sleep
• When supplements or medications help — and when they don’t

A key theme throughout the conversation is reassurance: fragmented sleep and earlier waking are often normal features of ageing, not signs of failure or disease. Professor Lack clearly explains what the evidence does — and does not — support, helping listeners move away from anxiety and toward practical, achievable improvements.

Key Takeaways & Suggested Actions:

• Sleep architecture changes with age — more awakenings are common and usually normal
• Consistent wake times and light exposure help regulate the body clock
• Sleep quality and daytime function matter more than chasing a perfect number
• Cognitive behavioural strategies outperform sleeping tablets in the long term
• Small changes to routine, environment, and expectations can meaningfully improve sleep

This episode offers a calming, evidence-based reframe of sleep, empowering listeners to work with their biology rather than against it.

Whether you’re a clinician, a midlife optimiser, or someone frustrated by changing sleep patterns, this conversation provides clarity, reassurance, and practical tools to support better sleep — and better ageing.

Reach out to Dr Susannah Ward here www.ataraxiacollective.com.au

See omnystudio.com/listener for privacy information.

What does good nutrition really look like as we age — beyond trends, rules, and conflicting advice? And how can food support health, function, and quality of life at every stage, even in the presence of illness?

In Episode 3 of Be Well Age Well, hosts Dr Susannah Ward and Dr John Ward explore the science and lived reality of nutrition for optimal ageing and functional longevity with one of Australia’s most respected voices in this space, Ngaire Hobbins, Accredited Practising Dietitian and author.

With more than 40 years’ experience in nutrition — including over two decades dedicated to older adults across community and residential aged care — Ngaire is internationally recognised for her ability to translate complex research into clear, compassionate, real-world guidance. She is the author of Brain Body Food and Better Brain Food, widely regarded as practical, evidence-based resources for thriving into later life and reducing dementia risk.

Together, they unpack:

• The science of nutrition and its role in ageing, disease, and disability
• How balanced nutrition supports function, energy, and brain health
• Whether nutrition remains beneficial once illness or disability is present
• What “sufficient” nutrition really means after 40 and beyond
• The role (and limits) of evidence-based supplements
• Whether it matters more what we include or what we avoid in our diet
• How social, cultural, emotional, ethical, and cognitive factors shape food choices as we age

Ngaire brings a refreshingly nuanced perspective, acknowledging that many mainstream nutrition messages are not designed for older adults and can unintentionally cause harm. Instead, she advocates for individualised, realistic, and joyful eating, grounded in evidence but responsive to real life.

 Key Takeaways & Suggested Actions:

• Nutrition remains powerful and relevant at any age or stage of health
• Adequate intake, protein, and nutrient density matter more with ageing
• Food should support quality of life, not undermine it
• Beware one-size-fits-all advice — context and capacity matter
• Small, sustainable changes can meaningfully support long-term health
• Nutrition and exercise work best together (including emerging synergies such as omega-3s and physical activity)

This episode reframes nutrition away from restriction and fear, and toward nourishment, adaptability, and pleasure, offering listeners a grounded, empowering way to think about food as a lifelong ally.

Whether you’re a clinician, a carer, or someone wanting to age well with clarity and confidence, this conversation provides practical wisdom you can trust — and actually use.

Reach out to Dr Susannah Ward here www.ataraxiacollective.com.au

See omnystudio.com/listener for privacy information.

If there were one intervention with the strongest evidence for ageing well, maintaining independence, and improving quality of life — it would be exercise. But what type of exercise matters most? How much is enough? And is it ever too late to start?

In Episode 2 of Be Well Age Well, hosts Dr John Ward and Dr Susannah Ward tackle these questions head-on with two of Australia’s leading experts in physical activity, chronic disease prevention, and behaviour change.

Joining them are Professor Ron Plotnikoff, one of Australia’s most published exercise researchers, and Dr Emily Cox, Lecturer in Clinical Exercise Physiology and an experienced accredited Exercise Physiologist.

Professor Ron Plotnikoff is Chair, Physical Activity and Population Health Education, Global Sport and Movement Collaborative at the University of Newcastle. He has published over 400 peer-reviewed papers, led more than $55 million in funded research, and is Chief Investigator of the NHMRC-funded Ecofit Project, as well as a Key Investigator in the $12 million Diabetes Alliance Program Plus. His work focuses on designing and testing real-world interventions that help people move more — and stay moving — to prevent and manage chronic disease. 

Dr Emily Cox brings both research expertise and frontline clinical experience. Her work explores how exercise and physical activity can prevent and manage metabolic disease — not only identifying what types and amounts of exercise are most effective, but how to help people maintain exercise habits over the long term, particularly in the context of ageing and chronic illness.

Together, they explore:

• The functional and health benefits of exercise across the lifespan
• How to “invest” in ageing well through exercise in midlife
• What exercise looks like in older age — including strength training, balance, and aerobic fitness
• Whether lifting weights is safe for older adults (and why it matters)
• Exercising during illness or medical treatment — when it’s appropriate and when caution is needed
• Whether medical clearance is necessary before starting exercise
• The benefits of group-based exercise, community programs, and what support may be available through the health system
• Emerging insights into synergies between exercise and nutrition, including omega-3s

Key Takeaways & Suggested Actions:

• Exercise remains beneficial at any age — it’s never too late to start
• Strength, balance, and functional movement are essential for independence
• Consistency matters more than perfection or intensity
• The best exercise program is one that is safe, enjoyable, and sustainable
• Community and social connection can significantly improve adherence and outcomes

This episode reframes exercise away from fear, performance, or aesthetics, and toward what truly matters: function, confidence, resilience, and freedom across the lifespan.

Grounded in robust science and delivered in a warm, accessible, and practical way, this episode reframes exercise as medicine for ageing well — not about performance or punishment, but about maintaining freedom, confidence, and connection.

Whether you’re a health professional seeking a credible resource, someone in midlife planning ahead, or an older adult wanting to stay strong and independent, this episode offers clear guidance, reassurance, and genuine motivation to move — for life.

Evidence-based, practical, and deeply reassuring, this conversation empowers listeners — whether clinicians, patients, or everyday humans — to move with confidence and invest in a future where you can do what you love.

Reach out to Dr Susannah Ward here www.ataraxiacollective.com.au

See omnystudio.com/listener for privacy information.

What does the science of ageing really tell us about how — and why — we age? And more importantly, what can we actually do about it?

In the opening episode of Be Well Age Well, hosts Dr John Ward and Dr Susannah Ward lay the foundation for the entire series by diving into the biology, complexity, and misconceptions of ageing with one of Australia’s most respected leaders in Geriatric Medicine, Professor Leon Flicker AO.

Professor Flicker is the inaugural Professor of Geriatric Medicine at the University of Western Australia, Director of the Western Australian Centre for Health and Ageing, a practising geriatrician, and an internationally recognised researcher in frailty, successful ageing, and dementia prevention. With over 500 peer-reviewed publications and decades of clinical and academic leadership, he brings clarity, credibility, and perspective to a topic often clouded by hype.

Together, they explore:

• What modern science tells us about how and why we age
• The role of genetics, epigenetics, stress, and environment
• Whether any supplements or medications truly influence ageing
• Why quality of life and function matter more than lifespan alone
• What current ageing and longevity research is really focusing on

As always, the conversation is warm, accessible, and grounded in real-world relevance — translating complex science into clear, practical insights listeners can reflect on immediately.

Key Takeaways & Actions:

• Ageing is modifiable, not fixed — lifestyle and environment matter
• Focus on function, adaptability, and quality of life, not just years lived
• Be cautious of “anti-ageing” claims not supported by evidence
• Small, consistent changes across key lifestyle pillars can have meaningful impact over time

This episode sets the scene for the six pillars of functional longevity explored throughout the series and invites listeners to rethink ageing as a dynamic, adaptable, and deeply human process.

Whether you’re a health professional, someone in midlife planning ahead, or simply curious about living well for longer, this episode offers a grounded, hopeful, and empowering place to start.

Reach out to Dr Susannah Ward here www.ataraxiacollective.com.au

See omnystudio.com/listener for privacy information.