Welcome to the Eat, Live and Move Podcast by Miyagi, where we bring you the latest science-backed conversations - without the fluff, or the fads.

In part 2 of our mini-series on type 2 diabetes, Dr. Gina Cleo and Dr. Ross Walker dive deep into the world of type 2 diabetes management, shedding light on the importance of a multidisciplinary approach. They stress the crucial role of a healthcare team comprising doctors, dietitians, and fitness experts in effectively managing this condition.

Dr. Cleo and Dr. Walker unpack a treasure trove of practical tips and insights to help you navigate the diabetes journey with confidence. From the significance of healthy eating habits and weight management, to the importance of reducing calories and sugar-sweetened drinks, they leave no stone unturned.

The hosts also underscore the importance of prioritising good sleep, healthy eating, and stress management techniques in diabetes management. They highlight the role of medication adherence, regular monitoring, and finding the right healthcare professional for support in staying on track.

Meanwhile, the hosts also explore how stress can lead to unhealthy habits like overeating, poor sleep, and substance abuse, but they offer practical stress management techniques to help you maintain healthy habits.

In essence, Eat, Live, Move emphasises the importance of a balanced diet, regular doctor visits, and medication adherence for optimal diabetes management.

Today is also the season finale of Season 1 of Eat, Live and Move with Miyagi. Thank you to all of our loyal listeners for tuning in so far. We’ll be back for Season 2 shortly!

Episode Highlights:
00:00 Coming up
2:25 The importance of a balanced diet and healthy eating habits for managing diabetes.
5:19 An anecdote about a patient who lost weight by cutting out alcohol and exercising regularly.
7:47 Stress management techniques to reduce stress levels and improve overall health.
10:12 Managing diabetes through breathwork
14:14 What are the medications for type 2 diabetes?
23:29 What’s the misconception about taking insulin?
25:49 How untreated diabetes can lead to macro and micro vascular diseases.
32:17 Is type 2 diabetes can be reversed?
38:14Iindividuals at higher risk of diabetes can still make a powerful lifestyle!
40:40 Question of the week. 

Connect With Us:
Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  

Listen on Spotify: https://bitly.ws/3cj2o  

Visit our Website: https://www.miyagi.coach/    

See omnystudio.com/listener for privacy information.

Welcome back to another enlightening episode of Eat, Live, Move with your hosts Dr. Ross Walker and Dr. Gina Cleo. Today, we're diving deep into one of the most prevalent health concerns of our time: Type 2 Diabetes. Join us as we unravel the intricacies of its diagnosis, risk factors, and empowering lifestyle changes.

In this episode, our hosts discuss the prevalence of Type 2 Diabetes, mentioning that it is currently on the rise globally, posing a significant public health challenge. Factors such as sedentary lifestyles, unhealthy dietary habits, and increasing obesity rates contribute to this alarming trend. Understanding the scope of this epidemic is crucial in addressing and combating its pervasive impact on individuals and communities worldwide.

Insulin resistance serves as a precursor to Type 2 Diabetes, leading to a condition known as pre-diabetes. This metabolic dysfunction impedes the body's ability to utilise insulin effectively, resulting in elevated blood sugar levels. Identifying and addressing insulin resistance early on can prevent the progression to full-fledged diabetes, highlighting the importance of proactive health management.

Dr. Walker and Dr. Cleo emphasise that living a healthy lifestyle is remarkably more effective than any pharmaceutical intervention in managing Type 2 Diabetes. From adopting a nutritious diet rich in whole foods to engaging in regular physical activity, lifestyle modifications offer unparalleled benefits for improving metabolic health and overall well-being. These holistic approaches address the root causes of diabetes and empower individuals to take control of their health destinies.

Recognising the symptoms and warning signs of diabetes is crucial for early detection and intervention. From increased thirst and frequent urination to unexplained weight loss and fatigue, these indicators signal the need for prompt medical evaluation. By staying vigilant and proactive, individuals can take proactive steps to manage their health effectively.

Meanwhile, our hosts emphasise the importance of consistency over intensity when it comes to making lasting lifestyle changes. Building healthy habits takes time and patience, and adopting a sustainable approach is key to long-term success. By prioritising gradual progress and incorporating small, manageable changes into daily routines, individuals can cultivate lifelong behaviours that support optimal health and well-being.

By understanding its diagnosis, risk factors, and the transformative potential of lifestyle interventions, we can empower ourselves to take proactive steps towards prevention and management. 

Join us next time as we continue our journey towards vibrant health and vitality on Eat, Live, and Move with Miyagi!

Thank you for tuning in!

Episode Highlights:
00:00 Coming up
2:41 Type 2 diabetes and rapid increase in incidences worldwide.
5:37 How can you distinguish type 1 and type 2 diabetes?
10:58 Why does insulin resistance lead to pre-diabetes?
15:43 The reason why living a healthy lifestyle is four times more effective than any drug or supplement a doctor can prescribe. 
21:13 Women with gestational diabetes will develop Type 2 diabetes later in life.
25:58 What are the modifiable risk factors of having diabesity? (Type 2 diabetes + obesity)
31:13 What are the symptoms and potential warning signs of diabetes?
35:40 The importance of consistency over intensity and the time frame for changing your habit. 
37:04 Question of the week. 

Connect With Us:
Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi
Listen on Spotify: https://bitly.ws/3cj2o  
Visit our Website: https://www.miyagi.coach/   

See omnystudio.com/listener for privacy information.

Welcome back to another insightful episode of Eat, Live, Move with Miyagi! In this episode, our hosts Kate Krieg and Dr. Gina Cleo explore the fascinating topic about  your environment, and how this can influence your habits and goals. 

Cultural norms play a massive role in shaping these beliefs. Kate and Dr. Cleo discuss how deeply ingrained cultural norms influence our perceptions and decisions, shedding light on the subtle yet powerful impact of societal influences on our habits. 

Personal growth isn't just about setting goals; it's about understanding ourselves better. Dr. Cleo shares invaluable insights into achieving personal growth through self-awareness. By knowing ourselves deeply, we can navigate our environments more effectively and stay aligned with our aspirations.

Kate and Dr. Cleo also discusses how visualisation and mental rehearsal can skyrocket our confidence levels. By vividly imagining our successes, we pave the way for actualising our goals with greater assurance and determination.

Bad habits holding you back? Fear not, because self-awareness is your secret weapon. Our hosts explain how understanding our habits and triggers empowers us to break free from unhealthy patterns, fostering a more fulfilling and purposeful life.

Hence, success isn't always a linear journey, and self-care plays a pivotal role in navigating its twists and turns.

Tune in to Eat, Live, Move for more insightful discussions on living your best life in harmony with your environment. Remember, your goals are within reach, and your environment can be your greatest ally on the journey to success.

Episode Highlights:
00:00 Coming up
02:25 How cultural norms shape human’s beliefs about what is right and wrong
5:15 How to achieve personal growth with self-awareness
8:42 What happens when your social influences can make a great impact on your behavior and values
14:11 How visualisation and mental rehearsal boost confidence?
18:31 Why is self-awareness the secret weapon for bad habits?
25:34 Always set boundaries and prioritise self-care
31:34 The relevance of knowing the non-linear nature of success and self-care

Connect With Us:
Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  
Listen on Spotify: https://bitly.ws/3cj2o  
Visit our Website: https://www.miyagi.coach/  

See omnystudio.com/listener for privacy information.

This week on "Eat, Live, & Move with Miyagi," Kate, the new Chief Transformation Officer of Miyagi and with Dr. Gina Cleo discusses the all-important topic of self-awareness in our health and wellness journey.

In a fast-paced world, it can be easy to rush or do things on autopilot with a lack of self-awareness or reflection. However, this can have a negative impact on our health-behaviours, and mean we aren’t stopping to reflect, or have awareness of our behaviours.

Kate and Dr. Gina talks about the importance of savouring a slower-paced life, and taking time to stop, pause and reflect to enjoy the present moments.

That means, when you find yourself thinking about something you need to do, or something that’s already happened, or something that might happen, gently bring yourself back to the present moment. Focus on what’s going on right now. On your actions, on your environment, on others around you. This takes practice but is essential.

Kate provides 3 practical tips to help you practise intentional reflection to “strengthen the muscle”  throughout your day to make the process easier.

One example is taking 3 deep breaths to improve mindfulness, and bring conscious attention to the present moment. Kate explains that this can work across many settings, for example whether that be before a new task, or to help with behaviours such as slowing down eating, or stopping impulsive drinking or eating. 

Stay tuned for more episodes of "Eat, Live, and Move with Miyagi". Remember, slowing down is a conscious choice, and not always an easy one, but it leads to a greater appreciation for life and a greater level of happiness.

Episode Highlights:

• 00:00 Coming up
• 01:46 What is self-awareness and its importance in personal growth?
• 08:27 Why does the conscious mind tend to focus attention?
• 10:24 What are human’s two brain systems?
• 12:20 Know these mindfulness practices to increase your self-awareness.
• 16:26 How to slow down and enjoy the present moment?
• 21:51 Learn how to savour each moment in life. 
• 30:10 Why it’s worth it to try sitting with your own discomfort instead of avoiding it. 
• 38:48 A question for Kate from Charlie.
• 39:09 Making internal changes can empower personal growth and development. 

Connect With Us:

• Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi 
• Listen on Spotify: https://bitly.ws/3cj2o
• Visit our Website: https://www.miyagi.coach/   

About the Guest:

• Kate's transformation began with a stressful corporate career that left her unfulfilled. She turned things around by integrating evidence-based tools and listening to her inner wisdom. This shift led her to leave her executive career in 2015 to start her coaching practice, achieving six figures in her first year through word-of-mouth referrals. She also lost 30 kilograms, overcame a 20+ year alcohol habit, and earned Honours Recognition for her MBA despite not finishing Year 12. Kate has designed a fulfilling life that allows her to make a positive impact daily.

See omnystudio.com/listener for privacy information.

In this episode of Eat, Live, and Move with Miyagi, we're diving into the world of mindset transformation with Coach Kate Krieg. 

Imagine this: You've tried countless diets, only to feel like a failure when they don't work. But what if the problem isn't you? What if it's the approach that's failing you?

Join us as Kate explores how the dieting industry can condition us to believe that we're the problem, when in reality, it's the approach that's flawed. The Chief Transformation Coach at Miyagi shares practical tools and skills to help you break free from this cycle and achieve lasting change from the inside out.

Discover how challenging your existing mental models and defense mechanisms can lead to a healthier, more fulfilling life. It's time to transform your mindset and transform your habits. Tune in now and start your journey towards a healthier you.

Remember that your mindset is the key to your transformation journey. By challenging your existing mental models and seeking evidence that contradicts your patterns, you can break free from unhelpful habits and take control of your health and happiness. 

Start your journey of internal transformation today.

Episode Highlights:

• 00:00 Coming up
• 03:28 Achieving Lasting Weight Loss through Internal Transformation
• 08:16 Sustaining Weight Loss through Internal Transformation
• 14:44 Understanding Mental Models and Defense Mechanisms
• 19:36 How Mental Models Affect Your Health and Wellness Goals

Connect With Us:

• Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi 
• Listen on Spotify: https://bitly.ws/3cj2o
• Visit our Website: https://www.miyagi.coach/   

See omnystudio.com/listener for privacy information.

This week on "Eat, Live, & Move with Miyagi," we share an exciting announcement and introduce our new Chief Transformation Officer at Miyagi, Kate Krieg.

In this episode, Kate talks with Dr. Gina Cleo about her journey to better health, the power of mindset, and how she helps busy people improve their wellness through mindset coaching.

She discusses her shift from external methods to internal mindset changes, emphasising the importance of self-awareness, self-compassion, and small, sustainable changes. Kate's journey highlights the power of intrinsic motivation and finding what works best for oneself.

Throughout the talk, they discuss the challenges of staying healthy, dealing with stress, and learning to trust yourself. Kate's story is relatable and shows that you can make real, lasting changes by taking small, manageable steps and focusing on improving yourself.

Stay tuned for more episodes of "Eat, Live, and Move with Miyagi," and remember, improving your health starts with one small step.

Episode Highlights:

• 00:00 Coming up
• 03:38 Challenges with Weight Loss and the Power of Mindset Coaching
• 07:31 Exploring a Weight Loss Journey and the Path to Self-Discovery
• 12:11 Conquering Self-Doubt and Embracing Healthy Changes
• 23:56 Weight Loss, Identity, and the Journey of Self-Improvement
• 28:58 Cultivating Self-Awareness and the Practice of Mindful Eating
• 34:01 Embracing Responsibility for One's Healing Journey

Connect With Us:

• Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi 
• Listen on Spotify: https://bitly.ws/3cj2o
• Visit our Website: https://www.miyagi.coach/   

About Kate:

• Kate's transformation began with a stressful corporate career that left her unfulfilled. She turned things around by integrating evidence-based tools and listening to her inner wisdom. This shift led her to leave her executive career in 2015 to start her coaching practice, achieving six figures in her first year through word-of-mouth referrals. She also lost 30 kilograms, overcame a 20+ year alcohol habit, and earned Honours Recognition for her MBA despite not finishing Year 12. Kate has designed a fulfilling life that allows her to make a positive impact daily. 

See omnystudio.com/listener for privacy information.

In this new episode of "Eat, Live, & Move with Miyagi," Dr. Ross Walker, a distinguished cardiologist and preventive health expert with 40 years experience, explores a topic that everyone should be aware of - stroke.

One in four people globally will have a stroke in their lifetime.So it's something that impacts a lot of people around the world, not just in Australia.

In this week’s episode, Dr Ross covers all things relating to stroke. He first explains that strokes, which affect many people worldwide, can be caused by a condition called atherosclerosis, which also contributes to heart attacks.

Dr. Ross discusses the two main types of strokes—hemorrhagic and ischemic—and explains their symptoms and causes. He emphasises the importance of recognising stroke symptoms early, such as sudden speech problems or weakness, and seeking medical help immediately.

Additionally, Dr. Ross talks about ways to prevent strokes, including managing high blood pressure and diabetes. He also touches on advanced treatments like clot removal and how they can benefit stroke patients.

He highlights the impact of family medical history and lifestyle choices on stroke risk, and recommends regular check-ups and a healthy lifestyle to prevent strokes.

Tune in to this episode to learn more about strokes and how to take proactive steps to protect your heart health.

Episode Highlights:

• 00:00 Coming up
• 05:00 Understanding Stroke Types and Symptoms
• 09:22 Stroke Causes and Management, with a Focus on Atrial Fibrillation
• 14:03 Heart Conditions and Their Diagnosis
• 17:29 Blood Clotting Disorders and Their Relation to Stroke
• 23:53 Genetic Testing for Stroke Prevention and Lifestyle Management
• 31:36 Nurturing the Mind-Body Connection and Exploring the Purpose of Life

Connect With Us:

• Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi 
• Listen on Spotify: https://bitly.ws/3cj2o
• Visit our Website: https://www.miyagi.coach/  

See omnystudio.com/listener for privacy information.

There’s so much hype around supplements for health and wellbeing, but is there any merit to it? And is it backed by science?

In the latest episode of "Eat, Live, & Move with Miyagi," Dr Gina Cleo and Ross Walker explore the world of supplements, where Dr Ross shares his top 5 evidenced-based supplements specifically for heart health.

The conversation starts around supplements in general, and the role they can play in health and wellbeing. Dr Ross shares his 80:10:10 rule, and that 80% of your management should be lifestyle factors e.g. nutrition, regular movement, good quality sleep, 10% as evidenced-based supplements and 10% appropriate use of pharmaceutical drugs (where clinically indicated).Dr Ross stresses listeners that supplements are in fact a supplement, not a replacement for a good diet, regular movement and good quality sleep.

Dr Ross Walker then deep dives into the 5 key evidenced-based supplements he recommends to his patients for heart health including:

1. Bergamet Advanced 
2. Kyolic Garlic
3. Vitamin K2
4. Ubiquinol 
5. Magnesium Orotate 

For each supplement, Dr Ross and Dr Gina discuss the supplement, benefits, clinical research findings and any contraindications to consider. Tune in to this episode to gain valuable insights into the unique benefits of each supplement and their contribution to heart health.

Join the conversation on the latest research and insights into heart health supplements, offering practical advice for maintaining a healthy heart. 

Disclaimer: Dr Ross Walker recommends speaking with your General Practitioner or Specialist prior to commencing new supplementation, to ensure they are suitable based on your current medical status.

Episode Highlights:

• 00:00 Coming up
• 07:37 Surviving in the Wild with Supplements
• 11:28 Unlocking Health Benefits of Bergamot Products
• 15:36 Boosting Cardiovascular Health with Bergamot and Kyolic Garlic
• 19:27  The Power of Garlic and Vitamin K2
• 23:17 Optimising Cardiac Health: Vitamin K, Ubiquinol, and Magnesium

Connect With Us:

• Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi 
• Listen on Spotify: https://bitly.ws/3cj2o
• Visit our Website: https://www.miyagi.coach/  

See omnystudio.com/listener for privacy information.

Dr. Gina Cleo and Dr. Ross Walker are back with another episode of 'Eat, Live, & Move with Miyagi.' This time, they're deep diving into one of the WORLD’s most evidenced-based diets - the Mediterranean diet!

But while it’s called a ‘diet,’ it's more a way of living for the Mediterranean people. Not only does it embody a holistic approach to nourishment, but it's also about regular movement, community, culture, and so much more!

In this episode, our hosts explore that the Mediterranean diet isn't just about fancy ingredients—it's about eating whole foods, lots of veggies and fruits, and enjoying some cheese now and then. It can also help reduce inflammation in your body and lower your risk of mental health problems. Plus, it can even help you look younger!

We know it's hard to give up your comfort foods like burgers and fried chicken, but Dr. Gina and Dr. Ross have some tips to help you out. They suggest cooking with olive oil instead of unhealthy fats and adding a salad to your meal.

So, if you're ready to start feeling healthier and happier, give this episode a listen. You might just find yourself loving olives and craving a stroll through a Mediterranean vineyard by the end.

Remember, taking care of your health now will pay off later. Stay informed, stay proactive, and your body will thank you in the long run.

Episode Highlights:

• 00:00 Coming up
• 05:10 Mediterranean Diet Benefits And Food Pyramid
• 12:14 Mediterranean Diet Benefits For Heart Health, Diabetes Prevention, And Anti-Aging
• 19:15 Discovering Mediterranean Diet And Lifestyle Benefits
• 24:05 Mediterranean Diet And Its Impact On Health
• 29:41 Mediterranean Diet And Healthy Eating Habits
• 34:28 Healthy Eating Habits And Breathwork

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• Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi 
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Let's kick those bad habits and work towards your goals in a healthy way!

Welcome to 'Eat, Live, & Move with Miyagi,' where Dr. Gina Cleo and Dr. Ross Walker are here to help you with all things health and habits.

In this episode, our co-hosts expose the most common mistakes people make when setting goals. 

As the habit change expert, Dr Gina leads the conversation in the goal setting space, sharing 5 key mistakes she sees clients make, and simple ways you can combat this.

Dr. Walker shares how, as a specialist in heart health, he's always learning new things. The hosts chat about setting goals without making things too hard, and they throw in some funny stories too.

They delve into how to make changes that stick, emphasising small, doable steps over big, hard-to-reach goals.

Dr. Cleo and Dr. Walker also shares what motivates them in their work, making it clear that everyone has different things that drive them. 

The episode finishes with the “Member Question of the Week” from Maria, asking about salt and its impact on blood pressure, and cramping. 

Join us for an episode that takes on health and habits, perfect for anyone in their teens and beyond. It's not just another health podcast—it's a conversation that could make a real difference in how you live the healthy life you deserve.

Episode Highlights:

• 00:00 Coming up
• 02:23 Mastering Goal Setting and Self-Improvement
• 07:53 Crafting Achievable Goals and Cultivating Success Habits
• 13:40 Nurturing Healthy Habits and Surpassing Obstacles
• 18:34 Unveiling the Many Faces of Motivation
• 24:22 Member Question of the Week: Managing Salt Intake

Connect With Us:

• Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi 
• Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI
• Visit our Website: https://www.miyagi.coach/  

See omnystudio.com/listener for privacy information.