Biohackher

Can we change how we age? And how much of what's being sold in the name of longevity is backed by human evidence?

In this episode, I sit down with Professor Andrea Maier, an internal medicine specialist, geriatrician and longevity researcher, to explore those questions. Her work examines how we can preserve health and function as we grow older, and how promising research can become effective clinical care.

We discuss supplements, biological age tests, wearables, fasting and the future of personalised longevity medicine. Andrea explains why "possibility is not proof" is such an important distinction when assessing claims about slowing ageing.

One of the most striking moments is her account of testing commercially available NMN and urolithin A supplements. Some contained little or none of the advertised ingredient, raising questions about what consumers are actually paying for.

We also explore why a younger biological age score doesn't tell the whole story, how menopause affects organs throughout the body, and why preserving muscle needs to remain a priority when considering fasting.

Andrea shares her own approach to longevity, including why sleep comes first and why she measures before choosing an intervention.

In this episode, we cover:

• Where longevity claims are running ahead of the evidence.

• What supplement testing revealed about quality and label accuracy.

• Ageing as a balance between accumulated damage and repair.

• The role of everyday lifestyle choices in healthy ageing.

• What biological age tests can tell us, and their limitations.

• Why trends in wearable data can be more useful than a single score.

• When longevity interventions need medical guidance.

• Women's health, menopause and the importance of research that considers sex and life stage.

• Senescent "zombie" cells and what we still don't know about senolytics in humans.

• Fasting, time-restricted eating and protecting muscle.

• The future of precision longevity medicine.

• Andrea's personal priorities for ageing well.

Episode timestamps

00:03 — Introducing Professor Andrea Maier: possibility is not proof 02:20 — Supplements and longevity claims: what does the evidence support? 05:55 — What testing NMN and urolithin A supplements revealed 10:06 — Supplement regulation and consumer confidence 12:03 — Can we modify the ageing process? 16:03 — Good stress, harmful stress and the body's response 17:49 — How lifestyle choices influence healthy ageing 28:27 — Wearables, biological age scores and tracking trends 32:43 — Turning health data into practical action 38:12 — Women's biology and the gaps in longevity research 43:31 — Menopause and ageing throughout the body 45:07 — Senescent cells and the promise of senolytics 49:14 — Fasting, calorie restriction and time-restricted eating 54:28 — Protecting muscle while fasting 58:17 — The future of personalised longevity medicine 01:01:10 — Healthspan, independence and the wider benefits of longevity 01:06:00 — Andrea's personal longevity approach

CONNECT WITH PROFESSOR ANDREA MAIER

Andrea Maier is Oon Chiew Seng Professor in Medicine, NUS Academy of Healthy Longevity, National University of Singapore and Professor of Gerontology, Human Movement Sciences VU Amsterdam after serving from 2016 to early 2021 as Divisional Director at the Royal Melbourne Hospital, Australia, and as Professor of Medicine and Aged Care at the University of Melbourne, Australia. She graduated in Medicine from the University of Lübeck, Germany, was registered 2009 in The Netherlands as Specialist in Internal Medicine-Geriatrics and was appointed Full Professor of Gerontology at Vrije Universiteit Amsterdam (The Netherlands) in 2013. Andrea B. Maier is an authority in geroscience and precision geromedicine with more than 500 peer reviewed publications (H index 92, i10 index 382). She is invited member and advisor of international academic and health policy committees and funding agencies, including the World Health Organization evaluating the United Nations Decade of Healthy Ageing and Hevolution. She is the past Founding President of the Healthy Longevity Medicine Society and serves as selected Member of The Royal Holland Society of Sciences and Humanities, Fellow of the Atria Academy of Science and Medicine, and Board of the Academy for Health and Lifespan Research. In 2023, she co-founded the NUS Academy for Healthy Longevity to conduct, teach and disseminate Geroscience and Precision Geromedicine. To bring highest evidence-based Precision Geromedicine to clinical practice, she founded Chi Longevity - Asia's first evidence based Precision Geromedicine clinics – in 2022 and established Maier's Longevity in 2024 in The Netherlands

• X (Twitter): AndreaBMaier
• LinkedIn: andreamaierprof
• Instagram: @drandreamaier

PREORDER MY NEW BOOK!

Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life. Released 27 October, 2026.

Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom

WANT TO LEARN MORE?

If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:

Instagram: https://www.instagram.com/biohackher_official

LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

TikTok: https://www.tiktok.com/@biohackher_official

If you found this conversation valuable, share it with someone who's curious about longevity and follow the Biohackher™ Podcast for more conversations on the science of living well longer. I'd also greatly appreciate you following or hitting subscribe on your favourite podcast platform.

What if the way you live in your 40s, 50s and 60s is helping to build the body, brain and life you'll have at 80?

In this episode of the Biohackher Podcast, I sit down with gerontologist and biohacker Zora Benhamou to explore why midlife isn't the beginning of decline — it can be one of the most important windows we have to influence how we age.

Zora brings a fascinating perspective to longevity, combining the science of gerontology with biohacking and her experiences travelling the world and speaking to women from different cultures about ageing and menopause.

We unpack why menopause needs to be viewed as more than a hormonal transition, and how this stage of life can become an opportunity to take stock of our health and think seriously about the woman we want to be decades from now.

We explore the foundations that can make a meaningful difference to how we age — from maintaining muscle and protecting bone density to managing chronic stress, supporting recovery, challenging our brains and investing in meaningful relationships.

Zora also shares her own experience of severe hip osteoarthritis, undergoing two hip replacements just 12 weeks apart, and the strategies she used before and after surgery to support her recovery. We talk about protein, movement and sleep, as well as biohacks including red light therapy, blood-flow restriction training and peptides — and why none of the more sophisticated interventions should make us lose sight of the fundamentals.

In this episode, we explore:

• Why midlife can be a powerful window of opportunity for longevity

• How to start thinking about — and building — your 80-year-old self

• Why menopause shouldn't automatically be associated with decline

• The connection between muscle, bone health, mobility and independence later in life

• Why women may need to start thinking about bone health long before 65

• Zora's experience with osteopenia and improving her bone mineral density

• Why stress and nervous-system regulation deserve much more attention

• Why sophisticated biohacks can't compensate for poor foundations

• The role of sleep, nutrition, movement, recovery, purpose and community

• Why challenging your brain matters as you age

• What Zora has learnt about menopause and ageing from women around the world

• Why strong relationships may be one of our most overlooked longevity tools

One of my favourite ideas from this conversation is Zora's invitation to picture yourself at 80 and work backwards.

What do you want your life to look like? Do you want to be strong and independent? Travelling? Picking up your grandchildren? Living in your own home? Still learning, exploring and doing the things you love?

We can't control everything about how we age. But the choices we make in midlife can help influence the strength, mobility, resilience and independence we carry into the decades ahead.

So perhaps the question isn't simply, "How do I want to feel today?"

It's "Who do I want to be when I'm 80 — and what can I start doing now to help me get there?"

CONNECT WITH ZORA BENHAMOU

Instagram: https://instagram.com/hackmyage

Facebook: https://facebook.com/hackmyage

TikTok: https://tiktok.com/@hackmyage

YouTube: https://youtube.com/@hackmyage

PREORDER MY NEW BOOK!

Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life. Released 27 October, 2026.

Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom

WANT TO LEARN MORE?

If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:

Instagram: https://www.instagram.com/biohackher_official

LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

TikTok: https://www.tiktok.com/@biohackher_official

Acupuncture has been practised for thousands of years, but as more people look beyond conventional approaches to support chronic health issues, stress and healthy ageing, this ancient practice is finding a new audience.

In this episode of the Biohackher Podcast, I'm joined by acupuncturist Scott Baker to explore where acupuncture may fit into a modern approach to health and longevity.

We go well beyond the idea of acupuncture simply being used for pain. Scott explains how acupuncture may interact with the nervous system, why stress and pain can influence digestion, and how treatment may help support symptoms including poor sleep, anxiety, chronic pain and some of the symptoms women experience during perimenopause and menopause. We also unpack what may be happening physiologically when acupuncture needles stimulate sensory nerves, including effects on pain pathways, blood flow and nervous-system signalling.

Scott and I discuss where acupuncture may complement conventional medicine, where its limitations lie, and why no therapy should be treated as a cure-all. We also explore its potential place in longevity — not necessarily as something that extends lifespan itself, but as a tool that may help manage issues such as pain, digestive symptoms and stress that can make it harder to maintain the foundations of good health.

In this episode, we cover:

• Why acupuncture is experiencing renewed interest
• How acupuncture may influence the nervous system
• The connection between stress, digestion and pain
• Acupuncture for anxiety and nervous-system regulation
• What the evidence suggests about menopause symptoms such as hot flushes and insomnia
• Why some women wake between 1 am and 3 am — and the Chinese medicine perspective on sleep
• How acupuncture may influence chronic pain pathways
• Where acupuncture may complement conventional medicine
• The role acupuncture could play in a longevity-focused lifestyle
• Why one acupuncture session may not be enough to judge whether it works
• The importance of getting the fundamentals right: nutrition, movement, muscle, sleep and stress

Scott is also clear that acupuncture does not work for everyone and that serious or acute health concerns require appropriate medical care. The conversation is about understanding where acupuncture may sit alongside other approaches rather than positioning it as a replacement for conventional medicine.

If you've ever wondered whether acupuncture has a place in your longevity toolkit, this episode gives you a fascinating look at where ancient medicine and modern health thinking intersect.

CONNECT WITH SCOTT BAKER

Facebook: https://www.facebook.com/alliedacupuncturegoldcoast/ Instagram: @alliedacupuncturegoldcoast

PREORDER MY NEW BOOK!

Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life. Released 27 October, 2026.

Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom

WANT TO LEARN MORE?

If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:

Instagram: https://www.instagram.com/biohackher_official

LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

TikTok: https://www.tiktok.com/@biohackher_official

What if the sugar affecting your metabolism isn't just the sugar you eat?

In this episode of the Biohackher Podcast, I sit down with metabolic health researcher and educator Chris Mearns to explore an emerging area of research around fructose — and why he believes we need to start thinking about it as more than simply a source of calories.

Chris explains the idea of fructose acting as an ancient "survival signal": a biological pathway designed to help us conserve energy when food was scarce, but one that may be chronically activated by our modern environment. We unpack how fructose metabolism may affect cellular energy, mitochondria, cravings, inflammation and fat storage — and why the body can actually manufacture fructose even when we aren't eating it.

We also get into a question many women will relate to: why can you be eating much the same way you always have, yet suddenly find yourself gaining more visceral fat during perimenopause and menopause? Chris explains the possible connection between declining oestrogen, uric acid clearance and metabolic health, while acknowledging that this is an area where more research is still needed.

We discuss:

• Why fructose may behave differently in the body from glucose • How the body can manufacture its own fructose • Why high glucose, dehydration, alcohol and other metabolic stressors may influence this pathway • Whether fruit really deserves the bad reputation fructose sometimes gives it • Why fruit juice and dried fruit are metabolically different from whole fruit • The connection between fructose metabolism, ATP and mitochondrial function • Why cravings may be driven by more than willpower • What happens metabolically when you remove sugar • The role fasting and ketogenic diets may play in metabolic health • Why menopause may change the way women respond to the same diet • Whether CGMs are genuinely useful for understanding metabolic health • The emerging research around fructokinase — the enzyme involved in fructose metabolism • Luteolin, a naturally occurring plant flavonoid being investigated for its potential effects on this pathway • Why the science is interesting, but still evolving — particularly when it comes to supplementation and fructokinase inhibition.

Chris also shares a fascinating perspective on three everyday signals he believes may warrant a closer look at metabolic health: persistent cravings, low energy and feeling chronically inflamed.

This conversation challenges the simple "calories in, calories out" view of metabolism and looks deeper into what may be happening at the cellular level.

Because when your body keeps telling you it needs more energy — despite having plenty of fuel available — the question may not simply be how much you're eating, but how effectively your cells are able to use it.

CONNECT WITH CHRIS MEARNS

YouTube: https://www.youtube.com/@thefructosemodel

Website: https://liv3health.com/

LinkedIn: https://ca.linkedin.com/in/chrismearns

Instagram: https://www.instagram.com/chris_liv3/

Find out more about metabolic health at https://liv3health.com/pages/biohackher

PREORDER MY NEW BOOK!

Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life. Released 27 October, 2026.

Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom

WANT TO LEARN MORE?

If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:

Instagram: https://www.instagram.com/biohackher_official

LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

TikTok: https://www.tiktok.com/@biohackher_official

This episode is for educational purposes only and does not constitute medical advice. Some of the mechanisms and interventions discussed, including fructokinase inhibition and luteolin supplementation, remain areas of emerging research.

Cortisol has become one of the biggest buzzwords in women's health. Can't lose belly fat? Cortisol. Waking at 3am? Cortisol. Exhausted but unable to switch off? Cortisol.

But is this hormone really responsible for everything we're blaming it for?

In this episode of the Biohackher Podcast, Azra sits down with exercise scientist Amelia Phillips to unpack what cortisol actually does in the female body — and where the wellness conversation may have gone too far.

Amelia reveals that in a recent group of 65 women who underwent cortisol testing, only four returned what she describes as a healthy cortisol response. While the group was not representative of the general population, the results highlight just how significant stress dysregulation can be among women already experiencing symptoms.

They explore what happens when the body moves from a healthy stress response into being constantly "wired and tired", why some women feel exhausted during the day but wide awake at night, and why waking around 3am may offer clues about what is happening with your stress response.

They also tackle one of the biggest claims circulating on social media: the "cortisol belly". Amelia argues that while stress can contribute to weight gain indirectly through disrupted sleep, appetite, cravings and reduced activity, cortisol is rarely the sole root cause of stubborn weight. Insulin resistance may be another important piece of the puzzle.

The conversation also dives into some of the most debated advice for women right now — from intermittent fasting and fasted training to HIIT, cold plunges and sauna — and why there may not be one perfect protocol that works for every woman.

In this episode:

• What cortisol actually does — and why we need it
• The difference between healthy, elevated, blunted and dysregulated cortisol patterns
• Early signs your stress response may be struggling
• Why you can feel exhausted yet unable to switch off
• The connection between cortisol, melatonin and waking during the night
• Why midlife can become a particularly intense period of stress for women
• Is there really such a thing as a "cortisol belly"?
• Why insulin resistance may be worth investigating when weight won't shift
• How stress interacts with perimenopause and menopause
• Whether women should exercise fasted
• When intermittent fasting may — and may not — be appropriate
• Why Amelia believes many women are doing too little intense exercise rather than too much
• How to tell when exercise has crossed into overtraining
• Cold plunges versus sauna and contrast therapy
• How movement can help the body process an acute stress response
• The role of blood sugar and nutrition in managing stress
• Which cortisol and hormone tests may provide useful insights

If you've been told to exercise less, stop fasting, avoid HIIT and blame your stubborn belly fat on cortisol, this conversation might make you rethink some of that advice.

Because cortisol isn't the enemy. The bigger question is whether your stress response is working the way it should.

CONNECT WITH AMELIA PHILLIPS

Website: https://www.ameliaphillips.com.au/

Facebook: https://www.facebook.com/AmeliaHealth/

Instagram: https://www.instagram.com/_amelia_phillips/

PREORDER MY NEW BOOK!

Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life. Released 27 October, 2026.

Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom

WANT TO LEARN MORE?

If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:

Instagram: https://www.instagram.com/biohackher_official

LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

TikTok: https://www.tiktok.com/@biohackher_official

What if something as simple as the seeds you eat could help support your hormones throughout the month?

In this episode of the Biohackher Podcast, I sit down with nutritionist, health coach and Beeya co-founder Kaya Purohit to unpack the increasingly popular — and sometimes controversial — practice of seed cycling.

Kaya shares how her fascination with the menstrual cycle began as a teenager, when she noticed her mood, anxiety and emotions shifting at different points of the month. That curiosity eventually led her into nutrition and women's hormonal health — and to seed cycling, a practice she initially admits she was sceptical about.

We break down exactly what seed cycling involves, why different seeds are eaten during different phases of the menstrual cycle, and the nutrients within flax, pumpkin, sesame and sunflower seeds that Kaya believes may help support hormonal health.

But this conversation goes well beyond periods.

Kaya explains why she believes women in perimenopause may particularly benefit from seed cycling and discusses the experiences women have reported with cycle regularity, libido, PMS, hormonal acne, mood and menstrual symptoms. She also shares details of Beeya's clinical trial examining seed cycling and PMS symptoms.

We also explore a much bigger issue in women's health: why women are still so often expected to follow health advice developed around men.

Kaya reflects on her own experience with fasting, keto and the "5am club", and why learning more about female physiology changed the way she approached her own health.

In this episode, we discuss:

• What seed cycling actually is and how to do it
• The four seeds used during different phases of the menstrual cycle
• Why seed cycling isn't a magic bullet for hormonal health
• PMS, painful periods and what your menstrual cycle can tell you about your health
• Seed cycling during perimenopause and menopause
• Why ovulation matters beyond fertility
• The relationship between estrogen and progesterone
• Why women shouldn't automatically follow health protocols designed around men
• Food, gut health and hormonal health
• Why Kaya moved away from a vegan diet after 25 years as a vegetarian
• The problem with restrictive wellness trends and conflicting health advice on social media
• Why women need to be better heard by health professionals
• The clinical trial examining seed cycling and PMS
• Why sleep, relationships, community and joy deserve a place in the longevity conversation

Kaya also makes an important point throughout our conversation: seed cycling isn't a cure-all. Nutrition, movement, sleep, stress and overall lifestyle still matter, and women's individual experiences shouldn't be reduced to a single protocol.

If you've ever wondered whether your period symptoms are simply something you have to put up with, whether seed cycling has any substance behind the hype, or how you can start working with your female physiology rather than against it, this conversation is for you.

ABOUT KAYA PUROHIT

Kaya Purohit is a nutritionist, mom, filmmaker, and the co-founder of Beeya, where she combines nutrition science with real-life practicality to help women better understand their hormones. Through education, recipes, and food-first strategies, she's on a mission to make hormone health feel simple, approachable, and empowering.

CONNECT WITH KAYA PUROHIT

@kayapurohit

@beeyawellness

PREORDER MY NEW BOOK!

Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life. Released 27 October, 2026.

Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom

WANT TO LEARN MORE?

If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:

Instagram: https://www.instagram.com/biohackher_official

LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

TikTok: https://www.tiktok.com/@biohackher_official

Biohacking has become increasingly focused on data. We track our sleep, glucose, heart rate, recovery and biological age — but in our pursuit of better health, have we forgotten how to listen to ourselves?

In this episode of the Biohackher Podcast, I sit down with Lawrence Ellyard, founder of the International Institute for Complementary Therapists (IICT), to explore a very different side of health and longevity — one that goes beyond wearables, supplements and technology.

Lawrence has spent decades immersed in complementary therapies, spirituality and wellness, and our conversation explores the role intuition, emotional health, connection and even energy medicine may play in how well we live.

We talk about why chronic stress can creep up on us, the importance of recognising the patterns that may be keeping us stuck, and why taking greater ownership of our lives can be such a powerful catalyst for change. Lawrence also shares his perspective on somatic therapies, hypnotherapy, meditation and psychedelic-assisted practices, and why finding the right practitioner matters just as much as choosing the modality itself.

We also dive into the tension between objective health data and intuition. With so much information now available through wearables and testing, Lawrence argues there is still value in slowing down, tuning into the body and paying attention to those instinctive signals we can so easily override.

We discuss:

• Why some of the most powerful wellness practices cost absolutely nothing
• How stress and overwhelm gradually accumulate
• The connection between emotional, physical and spiritual wellbeing
• Why Lawrence believes somatic approaches can be valuable for working through trauma
• Hypnotherapy, meditation, energy medicine and complementary therapies
• How to balance health data with intuition
• The importance of purpose, connection and community
• Masculine and feminine energy and how it can show up in relationships
• How to choose a credible complementary health practitioner
• Why in-person wellness experiences are making a comeback
• The rise of what Lawrence calls "The New Woo" — complementary practices once considered fringe becoming increasingly mainstream

Lawrence also gives us a glimpse into The New Woo, the documentary he is developing to explore the evolving complementary wellness industry and introduce these modalities to a much broader audience.

This conversation is a reminder that longevity isn't only about what we can measure. Sometimes the missing information isn't on our dashboard — it's in how we feel, how we connect and how closely we're paying attention to ourselves.

ABOUT LAWRENCE ELLYARD

Lawrence Ellyard is the author of nine books; is the CEO of the International Institute for Complementary Therapists (IICT) and founder of the International Institute for Reiki Training. With over 25 years of experience in the natural health industry, Lawrence has been instrumental in developing the IICT's operations within Australia and internationally. He was formally the Director of The International Institute for Reiki Training and has several years of training and practice as a Transpersonal Therapist.

CONNECT WITH LAWRENCE ELLYARD

Websites: www.myiict.com https://www.lawrenceellyard.com/ Facebook: @myiict Instgram: @myiict @lawrence_ellyard YouTube: @myiict

PREORDER MY NEW BOOK!

Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life. Released 27 October, 2026.

Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom

WANT TO LEARN MORE?

If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:

Instagram: https://www.instagram.com/biohackher_official

LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

TikTok: https://www.tiktok.com/@biohackher_official

What if ageing isn't simply about slowing decline, but finding ways to support the body's ability to repair and regenerate?

In this episode of the Biohackher Podcast, I'm joined by Dr Yi Song to explore the rapidly evolving world of regenerative medicine — from stem cells and exosomes to peptides, red light therapy and some of the ancient Chinese longevity practices now finding their way into modern conversations about healthspan.

With a family history spanning 17 generations of traditional Chinese medicine and her own training in Western pathology, Dr Song brings an unusual perspective to longevity. She believes the future of medicine lies in bringing these two worlds together: using modern science and technology alongside a more holistic, preventative approach to health.

We unpack what stem cells actually are, how different types of stem cells behave, and why mesenchymal stem cells have attracted so much attention in regenerative medicine. We also tackle the harder questions: How strong is the evidence? Which applications have regulatory approval? How do you distinguish a credible clinic from clever marketing? And are claims that stem cell therapies can slow biological ageing getting ahead of the science?

Dr Song also explains the difference between stem cells and exosomes, where peptides may fit into regenerative medicine, and why she believes there is no single "magic bullet" for longevity. Instead, she argues that sleep, nutrition, movement and other foundational health practices still matter — regardless of how sophisticated longevity medicine becomes.

We also explore the fascinating intersection between ancient Chinese medicine and modern regenerative therapies, including the idea that supporting the body's capacity for repair is far from a new concept.

In this episode, we discuss:

• What stem cells are and the different types being used and studied
• Mesenchymal stem cells and why they're attracting attention
• Stem cells versus exosomes: what's the difference?
• What the current evidence can — and can't — tell us about stem cells and ageing
• Osteoarthritis and other areas being investigated for stem cell therapy
• The regulatory grey areas surrounding regenerative medicine
• How to identify red flags when researching stem cell clinics
• Why more expensive treatment doesn't necessarily mean better treatment
• Peptides, NAD and other approaches to regenerative health
• Red light therapy, mitochondria and cellular energy
• Why personalised longevity strategies matter
• Ancient Chinese longevity practices and their relationship with modern regenerative medicine
• Why the fundamentals of sleep, nutrition and movement remain central to healthspan

This is a fascinating look at one of the most talked-about areas of longevity medicine — including its potential, its limitations and the questions we still need science to answer.

Disclaimer: This episode is for educational and informational purposes only and does not constitute medical advice. Some regenerative therapies discussed in this episode are experimental, unapproved or not approved for the uses discussed, depending on jurisdiction. Always seek advice from an appropriately qualified healthcare professional and check the regulatory status of any treatment before proceeding.

ABOUT DR YI SONG

Dr. Yi Song is a 17th-generation practitioner of Chinese medicine with advanced training in pathology from Brown University. She is the founder of Stem Cell Therapy Experts.

CONNECT WITH DR YI SONG

https://www.linkedin.com/in/dr-yi-song/ https://www.instagram.com/regenerationeffect/ https://www.youtube.com/@regenerationeffect https://www.facebook.com/regenerationeffect/ https://www.facebook.com/dr.yi.song.stemcellexperts https://x.com/regenerationFx

PREORDER MY NEW BOOK!

Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life.

Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom

WANT TO LEARN MORE?

If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:

Instagram: https://www.instagram.com/biohackher_official

LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

TikTok: https://www.tiktok.com/@biohackher_official

LIVE WELL LONGER RETREAT

Join us at the Live Well Longer Retreat from 16–20 October 2026 at the award-winning Eden Retreat in the breathtaking Gold Coast hinterland. Over five immersive days, you'll discover evidence-based biohacking and longevity strategies to optimise your health through expert-led masterclasses, movement, nourishing wholefoods, restorative wellness experiences and practical tools you can continue using long after you return home. Hosted by Australia's leading biohackers, Azra Alagic and Camilla Thompson, this retreat is designed to help you reset, recharge and live well for longer. Learn more and book your place at eden.com.au/live-well-longer

We hear more about gut health than ever before. Probiotics, greens powders, fibre supplements, gut cleanses, elimination diets… social media is full of advice promising to heal your gut.

But what if some of that advice is actually making things worse?

In this episode of the Biohackher Podcast, Azra sits down with functional diagnostic nutrition practitioner and gut health expert Elizabeth Aylor to unpack why so many women continue to struggle with bloating, constipation, IBS, food sensitivities, fatigue and stubborn weight gain despite eating "healthy" and doing everything they think they should.

Elizabeth shares her remarkable personal story of battling severe gut dysfunction for years. After being dismissed by doctors, cycling through restrictive diets, antibiotics and countless treatment protocols, she eventually uncovered the root causes behind her symptoms and rebuilt her health from the ground up.

Together, Azra and Elizabeth explore why there is no one-size-fits-all approach to gut health and why understanding your own body is the key to lasting results.

In this episode, we discuss:

• Why bloating, constipation and digestive discomfort should never be considered "normal"
• The biggest gut health mistakes women are making
• Why probiotics aren't always the answer
• The dangers of self-prescribing parasite cleanses and gut protocols
• The connection between gut health, hormones and menopause
• Why "normal" blood tests don't always tell the full story
• Histamine intolerance vs MCAS — and why the distinction matters
• The gut-brain connection and how digestive health influences anxiety, mood and brain fog
• Why restrictive diets can make gut health worse
• What functional testing can reveal when conventional testing doesn't
• The role of stress, sleep and nervous system regulation in digestive health
• Practical habits that support a healthier microbiome every day

If you've ever been told your symptoms are "just IBS", "just stress", or "just part of getting older", this conversation offers a different perspective—one that focuses on identifying the underlying drivers rather than simply masking symptoms.

Whether you're navigating digestive issues, hormone changes, unexplained fatigue or simply want to optimise your healthspan, this episode is packed with practical insights you can start applying today.

ABOUT ELIZABETH AYLOR

Elizabeth Aylor is a Holistic Nutritionist, GAPS Practitioner, Functional Diagnostic Nutrition Practitioner (FDN-P) and Certified Strength & Conditioning Specialist with a B.S. in Kinesiology.

CONNECT WITH ELIZABETH

Youtube: https://www.youtube.com/channel/UCGIlEvL5khdLQOCnRoJa4jQ

Instagram: https://www.instagram.com/elizabethaylorfitness/

Threads: https://www.threads.net/@elizabethaylorfitness

Facebook: https://www.facebook.com/elizabeth.aylor.1/

TikTok: https://www.tiktok.com/@elizabethaylorfitness?lang=en

3-step gut and hormone reset: https://start.elizabethaylor.info/free-pass-page-4872

PREORDER MY NEW BOOK!

Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life.

Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom

WANT TO LEARN MORE?

If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:

Instagram: https://www.instagram.com/biohackher_official

LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

TikTok: https://www.tiktok.com/@biohackher_official

LIVE WELL LONGER RETREAT

Join us at the Live Well Longer Retreat from 16–20 October 2026 at the award-winning Eden Retreat in the breathtaking Gold Coast hinterland. Over five immersive days, you'll discover evidence-based biohacking and longevity strategies to optimise your health through expert-led masterclasses, movement, nourishing wholefoods, restorative wellness experiences and practical tools you can continue using long after you return home. Hosted by Australia's leading biohackers, Azra Alagic and Camilla Thompson, this retreat is designed to help you reset, recharge and live well for longer. Learn more and book your place at eden.com.au/live-well-longer

What if the workouts that worked in your 20s and 30s are the very reason you're feeling frustrated in midlife?

In this episode of the Biohackher Podcast, Azra sits down with fitness expert Leah Simmons to unpack one of the biggest misconceptions in women's health: that more cardio and eating less is the answer to maintaining your weight and health after 40.

Leah shares why strength training has become one of the most powerful tools for healthy ageing, how our bodies change through perimenopause and menopause, and why exercise needs to evolve alongside our hormones.

Together they explore why so many women feel like they've "lost themselves" during midlife, the importance of building muscle to protect against osteoporosis and sarcopenia, how mobility and recovery fit into the longevity equation, and why consistency will always outperform quick fixes.

If you've ever wondered whether you're exercising the right way, this conversation offers practical, evidence-informed advice that will help you train smarter—not just harder.

In this episode we discuss:

• Why the workouts that once worked often stop delivering results in midlife
• The biggest physiological changes women experience during perimenopause and menopause
• Why strength training is one of the best investments you can make for your future health
• The truth about Pilates versus strength training
• How to structure an exercise routine for longevity
• Why recovery is just as important as the workout itself
• Common mistakes women make in the gym
• The role of mobility, balance and grip strength in healthy ageing
• Cardio, cortisol and whether women should still be running
• Fasted training: who it suits and who should avoid it
• How strength training helps protect against osteoporosis and sarcopenia
• Why consistency—not perfection—is what creates lasting results
• The mindset shift that helps women reclaim confidence and take up space in midlife

Whether you're just beginning your fitness journey or looking to optimise your current routine, this episode will leave you with practical strategies to help you build strength, improve resilience and support your health for decades to come.

Connect with Leah Simmons

Instagram: @iamleahsimmons

KAAIAA: www.kaaiaa.com

Timestamps

00:00 Introduction

00:30 What really happens during perimenopause and menopause

03:50 Why women grieve their changing bodies

08:55 Why your old workouts stop working in midlife

12:15 Pilates vs strength training – do you have to choose?

14:15 Weight gain after 40: is it inevitable?

16:00 Sleep, energy and why recovery matters

18:45 The biggest myths about strength training for women

21:40 How strength builds confidence beyond the gym

25:35 Leah's training philosophy: balancing strength, mobility and recovery

31:00 The biggest mistakes women make in the gym

34:15 Why consistency beats intensity every time

36:20 A 51-year-old woman deadlifting 100 kg – and what it teaches us

40:20 How many days should women really strength train?

42:40 Why functional strength matters in everyday life

46:30 What should busy women do if they only have 30 minutes?

49:00 Cardio, cortisol and the best approach in midlife

52:00 Can you overtrain during menopause?

54:40 Building muscle and improving body composition

58:10 Strength training for osteoporosis prevention

1:00:50 Skipping, impact training and bone health

1:01:10 The fitness advice Leah has changed her mind about

1:02:00 Fast-fire round:

1:05:45 Fasted training: should women do it?

1:07:40 Where to find Leah Simmons

1:08:30 Final thoughts

PREORDER MY NEW BOOK!

Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life.

Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom

WANT TO LEARN MORE?

If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:

Instagram: https://www.instagram.com/biohackher_official

LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

TikTok: https://www.tiktok.com/@biohackher_official

LIVE WELL LONGER RETREAT

Join us at the Live Well Longer Retreat from 16–20 October 2026 at the award-winning Eden Retreat in the breathtaking Gold Coast hinterland. Over five immersive days, you'll discover evidence-based biohacking and longevity strategies to optimise your health through expert-led masterclasses, movement, nourishing wholefoods, restorative wellness experiences and practical tools you can continue using long after you return home. Hosted by Australia's leading biohackers, Azra Alagic and Camilla Thompson, this retreat is designed to help you reset, recharge and live well for longer. Learn more and book your place at eden.com.au/live-well-longer