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In this podcast episode,  I share my personal experience  on how I struggled to achieve my monthly movement targets and the impact it had on me !
Are you feeling overwhelmed and distracted by the demands of modern life? I invite you to learn about the impact of movement on our physical,  mental  and  cognitive function. Let's sow seeds of healthy habits to nurture a sound mind and body as we age.

The importance of movement and well-being (00:02:34) The importance of movement for a happy, healthy life and shares a personal story about an elderly client.
Challenges in maintaining movement (00:05:12) My personal story about struggling with exercise routine and discusses common challenges people face in maintaining movement.
Overcoming blocks to movement (00:11:34) The psychological and emotional blocks that can hinder movement and offers insights on recognizing and overcoming these barriers.
Personal movement routine (00:15:24) My very own personal movement routine, including brisk walking, strength training, and flexibility exercises.

The science behind movement and its impact (00:20:22) I delve into the scientific evidence supporting the positive impact of movement on healthspan and lifespan, its role in preventing and treating chronic medical conditions.

Impact of movement on brain health and quality of life (00:24:56) The impact of movement on brain health, quality of life, and mental well-being, emphasizing the importance of sowing healthy habits into midlife for graceful aging.

Genetic Aging and Physical Activity (00:27:37) The telomere effect- how physical activity can lengthen telomeres, impacting genetic aging and immune aging.

Impact of Movement on Mental Well-being (00:29:02) Research linking specific hormones released during exercise to mental health benefits.

Movement's Effect on Brain Health (00:30:37) The segment covers how intentional movement can counteract the negative consequences of a sedentary lifestyle and prevent brain wear and tear.

Science Behind Exercise and Intellectual Functions (00:32:07) The impact of resistance and endurance exercises on the release of chemicals and their influence on brain function.

Neuroplasticity and Benefits of Exercise (00:33:26) The discussion focuses on how exercise influences neurotransmission, gene expression, and neuroplasticity, leading to improved cognitive functions.

Analogies and Longevity Pattern of Muscles (00:36:28) The complexity and adaptability of muscles, emphasizing the importance of regular "servicing" for longevity and overall well-being.

Creating Structured Leisure Activities (00:38:57) Some simple hacks for developing aero

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email: [email protected]

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*Please note – this podcast and my other related platforms are for educational purposes only and not a substitute for medical examination, diagnosis or taking any treatment you are currently receiving from your Doctor. As a health and wellbeing champion, I believe in you maintaining an ongoing professional and care relationship with your doctors and caregivers.

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This week it is about the sleep-weight connection! Have you noticed yourself craving late-night snacks or reaching for comfort foods after a poor night's sleep? There's a reason for that. 

This podcast episode explores  the relationship between sleep, weight, and well-being. I discuss the challenges of midlife weight gain and the cultural attitudes towards changes in physical appearance especially during life transitions

The link between  poor sleep and  obesity, cravings, impaired decision-making, late-night eating, and decreased physical activity is explored in an easy to understand way.  

I share my personal struggles with maintaining a regular sleep schedule and how I manage them with simple yet effective strategies. From a relaxing body scan to deep breathing exercises, these techniques can help anyone prepare for a restful night. Plus, I've talked about the importance of a consistent bedtime routine, even when life tries to interrupt it. Our bodies thrive on rhythm – let's set the tempo for better health and snooze our way into a slim waist line!

Remember, our journey to being well and remaining well into old age starts with a good night's sleep. Let's make it a priority together.

Better sleep=better health and wellbeing!

Keep on keeping well :)

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on Facebook: Wellbeing with Dr Jaiye
on YouTube: JGH Wellbeing Hub
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email: [email protected]

Please subscribe, share, like and stay in touch with me!

*Please note – this podcast and my other related platforms are for educational purposes only and not a substitute for medical examination, diagnosis or taking any treatment you are currently receiving from your Doctor. As a health and wellbeing champion, I believe in you maintaining an ongoing professional and care relationship with your doctors and caregivers.

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Why can't I sleep?
Why am I always tired?

Two questions, several answers!

Hey there, Sleep Seekers!

It's your friendly  keeping well cheerleader, Dr. J, coming at you with some eye-opening (or should I say eye-closing?) insights from the latest episode of our podcast. I'm thrilled to share with you some nuggets of wisdom that could very well transform the way you slumber.

Here are the time stamps and I hope you find these nuggets helpful:

The importance of sleep (00:00:02)  Discussing the significance of sleep for healthspan and lifespan, emphasizing its impact on overall health.

Understanding healthspan and lifespan (00:01:36) The difference between healthspan and lifespan and how they relate to overall well-being, particularly in midlife.

Work patterns and sleep struggles (00:03:01) The impact of work patterns, particularly night shifts, on sleep quality and overall health, focusing on the struggles faced by individuals.

Internal struggles and sleep (00:04:13) The impact of internal struggles, stress, and emotional issues on sleep quality, emphasizing their role as sleep disruptors.

Circadian rhythm and aging (00:06:51) Insights into the changes in sleep patterns and the decline of the sleep hormone melatonin as individuals age, highlighting the role of circadian rhythm.

Book recommendation at 00.09.46

• "Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity" by Dr. Sandra Dalton-Smith

Effects of disrupted circadian rhythm (00:15:28) The consequences of a disrupted circadian rhythm on various bodily functions, including metabolism, mental health, and the immune system.

(00.18.07) A shout-out to some incredible women in medicine Dr FAB - Funke Afolabi-Brown and  Dr Oore Makinde  doing great work in the sleep space

Strategies for improving sleep quality (00:19:26)  Some practical tips for enhancing sleep quality, including consistency in sleep schedule, stress release, and sleep conditioning.

A book of interest (00:25:51)

• " The Tapping Solutions" book by Nick Ortner

Keeping Activities Routine (00:28:18) Importance of maintaining a regular schedule for activities and the impact on alertness and sleepiness.

Exercise and Sleep Pressure (00:29:26) The benefits of regular physical movement, particularly brisk walking, for sleep quality and overall brain health.

Incorporating Rest into Life (00:30:40) Dr. J emphasizes the importance of various forms of rest, including mental, emotional, creative, and social, for a healthy and meaningful life.

Being Intentional with Sleep (00:31:54) Practical tips for being intentional with

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email: [email protected]

Please subscribe, share, like and stay in touch with me!

*Please note – this podcast and my other related platforms are for educational purposes only and not a substitute for medical examination, diagnosis or taking any treatment you are currently receiving from your Doctor. As a health and wellbeing champion, I believe in you maintaining an ongoing professional and care relationship with your doctors and caregivers.

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Happy New Year !  - Do you have any desires, dreams or passions you wish to explore this year. Remember it starts from you keeping well! 

Dear Friends, Decision fatigue is real, especially when bombarded with endless new year  advice. 

On  this episode , I explored the concept of anchoring your 2024 with just one word that embodies the change you wish to see.   A simple idea but worth it! Instead of a list of resolutions, why not let a single, meaningful word guide your 2024? #SimplifyYourYear #WellBeingGoals
I couldn't help squeezing in some suggestions for maintaining your physical wellbeing towards the end:)

The journey to a well-rounded well-being encompasses more than just the physical. It's a fusion of spiritual,  physical, intellectual, emotional, and social wellbeing. In this episode, I shared how to weave your guiding word into each aspect of well-being. What's your word, and how will it shape your year?

Here are  the timestamps-just in case you prefer reading!

The importance of focus (00:00:03)
Gratitude  yo my listeners and explored the crucial role of focus in achieving wellbeing goals.

Mixed feelings about the new year (00:01:22)
Acknowledged the mixed emotions associated with starting the new year and the tendency to feel overwhelmed by new ideas and possibilities.

Choosing one word for the year (00:06:12)
Listeners  encouraged  to choose one word to guide their year,  I share my personal experience and offering three steps to help pick the word.

Practical tips for physical well-being (00:10:51)
Five suggestions to keep intentional about physical well-being in 2024, emphasizing the importance of building a foundation for a successful year.

Connect with me:
Join my mailing list by clicking here!
on Instagram:@Dr_Jaiye_Wellbeing
on Facebook: Wellbeing with Dr Jaiye
on YouTube: JGH Wellbeing Hub
on Substack: Dr Jaiye Wellbeing
email: [email protected]

Please subscribe, share, like and stay in touch with me!

*Please note – this podcast and my other related platforms are for educational purposes only and not a substitute for medical examination, diagnosis or taking any treatment you are currently receiving from your Doctor. As a health and wellbeing champion, I believe in you maintaining an ongoing professional and care relationship with your doctors and caregivers.

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It's the time of the year to look back and count our blessings!!

How do we do this, without getting stuck on negative past experiences, taking things for granted or fear of future keeping us stuck! Where is this elusive attitude of gratitude ? Where do we start it from? How do we start it?

In this episode,  I delve into a topic that is genuinely close to my heart - Gratitude, Appreciation, Thankfulness and it's impact on our wellbeing.

I start with some open reflective questions- one of which is about proactively seeking to live a happy, healthy and meaningful life 

Exploring Gratitude at a deeper level -spanning past experiences, present events and future possibilities

Discussed the Impact on Mind and Body by taking a look at the science of gratitude.

A quick moment of a  spontaneous  guided gratitude moment  -  embracing and expressing gratitude in the moment, a useful section to revisit over and over again-this is my favourite part of the podcast (starts at  11.50 minutes)

Physically, gratitude reduces muscle tension, supports heart health, and enhances our ability to support others. Emotionally, it serves as an antidote to worry, strengthens positive emotions, and fosters a positive influence on relationships.

Gratitude in Practice - 2 stages - Receiving and recognising!

5 Practical tips for cultivating gratitude !

Thank you for listening, my wellbeing champions. Your journey to a happier, healthier, and more meaningful life starts with gratitude. Keep that positive vibe alive, and I'll catch you in the next episode. Take care!

Connect with me:
Join my mailing list by clicking here!
on Instagram:@Dr_Jaiye_Wellbeing
on Facebook: Wellbeing with Dr Jaiye
on YouTube: JGH Wellbeing Hub
on Substack: Dr Jaiye Wellbeing
email: [email protected]

Please subscribe, share, like and stay in touch with me!

*Please note – this podcast and my other related platforms are for educational purposes only and not a substitute for medical examination, diagnosis or taking any treatment you are currently receiving from your Doctor. As a health and wellbeing champion, I believe in you maintaining an ongoing professional and care relationship with your doctors and caregivers.

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Your wellbeing matters! 

As we approach the new year , it's time to think about our wellbeing and to prioritize this in this next phase of life. How do you plan to keep well in 2024. Well look no further, I share some very simple tips on how to craft a personalised wellbeing plan for the new year. 

Setting health goals can be a daunting task, but it's crucial to consider the whole you, not just parts. Take a moment to reflect on past resolutions—perhaps a commitment to hit the gym—and ponder why they may not have stuck. The key lies in simplicity and addressing the specific dimensions of wellbeing that resonate with you.

So, let's break down the 5 steps to craft your unique wellbeing plan for 2024:

Step 1: Brainstorming
Consider the pillars of wellbeing or the wheel of life . Reflect on the 6 dimensions and identify which aspect you want to focus on in the coming year.   Don't be afraid to let your attention flow naturally, and brainstorm all the possible areas for improvement.

Step 2: Clearly Define
Before you define your goal, think about your "why." I discuss my why in the podcast.  Consider your motivations and avoid taking on too many goals simultaneously. Stick to one plan to start with!

Step 3: Anticipate Obstacles
Ever heard of the WOOP technique? Listen to the podcast for more! Anticipating obstacles allows you to better prepare and find solutions. Consider how you'll navigate temptations or hurdles in social settings.

Step 4: Create an Actionable Step
Drawing inspiration from the Japanese concept of Kaizen, focus on small improvements daily. 

Step 5: Keep it Sustainable
Forming new habits takes time, and a survey in the UK suggests an average of 66 days for effective habit formation. Stay committed, be adaptive, and find ways to track or be accountable for your goals. Utilize tracking apps, join challenges, and remember that baby steps count.

Thank you for joining me on this journey to create your personalized wellbeing plan. I'm Dr. J, your cheerleader in this wellbeing adventure. S

 Until next time, keep exploring how to keep well, and most importantly, keep on keeping well. 🌈💖 #HowDoYouKeepWell #WellbeingJourney #PersonalizedWellbeing

Links mentioned in the podcast:

I like this article on wheel of life from positive psychology.

This is another useful article on using SMART template for your health goal.

All about WOOP here very useful mental strategy for motivating yourself to create a wellbeing plan.

Here is the book by Gab

Connect with me:
Join my mailing list by clicking here!
on Instagram:@Dr_Jaiye_Wellbeing
on Facebook: Wellbeing with Dr Jaiye
on YouTube: JGH Wellbeing Hub
on Substack: Dr Jaiye Wellbeing
email: [email protected]

Please subscribe, share, like and stay in touch with me!

*Please note – this podcast and my other related platforms are for educational purposes only and not a substitute for medical examination, diagnosis or taking any treatment you are currently receiving from your Doctor. As a health and wellbeing champion, I believe in you maintaining an ongoing professional and care relationship with your doctors and caregivers.

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Do you ever wonder how people seem to manage things so effortlessly and thrive ?  I can assure you that behind every success story there is always some tears, courage, resilience , passion and purpose which keeps driving one forward.

Tope Akinyemi, CEO of Marvel Natural Products is a truly versatile, authentic and down to earth friend and coach. She shares insight into some of her struggles and victories in her professional , personal and in  her marital life.

We discuss ;

- Passion - how she identified very early on in life,  her passion for positive relationships and how she met her husband.

- Professional life - the why and how she ventured into natural health products and the story behind it.

- The chemistry of relationships and the impact it can have on our physical , mental and emotional wellbeing.

- My favourite bit of this podcast is when Tope discusses the value of a community in developing and nurturing  positive communication in her marriage.
I like the idea of drawing energy from the community of friends - to enable intimacy, friendship, modelling for others but also accountability in a marriage relationship.
Look out for the 'taught and caught' inspiration during this session. She also gives some pearls for singles as well towards the end of the discussion.
Tope says, Healthy communities can change your life-find a positive one.

- She shares her own personal wellbeing strategies and how she manages to balance the act!

Links mentioned during the conversation:

9 components of healthy relationship:
 https://www.gottman.com/about/the-gottman-method/

Tope's website:

www.topeakinyemi.com

https://ridanatural.com

Look out for her upcoming book to mark her 20th wedding anniversary- coming out soon

Connect with me:
Join my mailing list by clicking here!
on Instagram:@Dr_Jaiye_Wellbeing
on Facebook: Wellbeing with Dr Jaiye
on YouTube: JGH Wellbeing Hub
on Substack: Dr Jaiye Wellbeing
email: [email protected]

Please subscribe, share, like and stay in touch with me!

*Please note – this podcast and my other related platforms are for educational purposes only and not a substitute for medical examination, diagnosis or taking any treatment you are currently receiving from your Doctor. As a health and wellbeing champion, I believe in you maintaining an ongoing professional and care relationship with your doctors and caregivers.

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This is a solo episode and  I share my midlife fears and crisis! 

More importantly , I discuss the reasons why we need to maintain a healthy weight in midlife.  October is a special month for women's wellbeing, celebrating events like Black History Month, Menopause Awareness Month, and Breast Cancer Awareness Month.
What links these three?
Find out more in the podcast episode this week.

- Self awareness and knowledge can be motivating -

 - Understand the physical and psychological changes women experience during midlife, often related to hormonal and chronological aging and everything in between!
- Excess accumulation of  abdominal fat can be linked to an increased risk of heart disease, cancer, and psychological distress; It is really important to show compassion and understanding for women at this stage of life.

-  10 Top Tips and Strategies 
It is never too late to start taking care of yourself! Embrace a healthy midlife through positive lifestyle choices.

- The  importance of a balanced diet with a focus on the quality,  quantity, timing and fibre  content  of food, while keeping an eye on what you drink. 

- This is the best time embrace a positive self image and self-acceptance, progress over perfection.

-Fitness in a practical DIY  way - including brisk walking and strength training.

- Accountability is important to keep you going.

These takeaways  help you focus on embracing a healthy midlife , addressing  weight concerns early on and also explores how these relate to overall wellbeing, heart health, and cancer risk. 

Thank you for tuning in, supporting me and all the lovely messages I have been receiving. Please don't forget to  send me your questions or connect with me!

Connect with me:
Join my mailing list by clicking here!
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on Facebook: Wellbeing with Dr Jaiye
on YouTube: JGH Wellbeing Hub
on Substack: Dr Jaiye Wellbeing
email: [email protected]

Please subscribe, share, like and stay in touch with me!

*Please note – this podcast and my other related platforms are for educational purposes only and not a substitute for medical examination, diagnosis or taking any treatment you are currently receiving from your Doctor. As a health and wellbeing champion, I believe in you maintaining an ongoing professional and care relationship with your doctors and caregivers.

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Embark on a journey of wisdom and well-being with the remarkable Dr. Shola Ezeokoli, a Physician Coach  and CEO of Balance with Dr Shola , she weaves her  intelligence and intuition  together to guide us towards a drama-free life. In this captivating podcast episode, she graciously shares her personal self care routine which I found fascinating! This is helping her live a life filled with harmony and balance.

Navigating the terrain of  burnout:

The conversation gracefully transitions to the intricate topic of burnout. Dr. Shola guides us through the landscape of burnout – she  reveals some subtle indicators, and sheds light on unexpected facets of our lives that may be susceptible to this.
Expect to gain insights into not just recognizing burnout but, more importantly, discovering actionable steps to triumph over it.

Business Wisdom from Dr. Shola:

Drawing from her own experience as a business owner, Dr. Shola imparts invaluable advice to fellow entrepreneurs. Uncover the 'what people will say' syndrome and learn how to skilfully identify and navigate this.
Do you need to feel empowered?   Dr. Shola surprises me with her take on this- she shares profound insights on taking meaningful action, transcending the ordinary and reaching for the extraordinary.

Press play, and let the harmonious notes of this podcast guide you towards a life of fulfilment and well-being.

Keep on keeping well:)

You can contact   Dr Shola Ezeokoli through these links:

https://linktr.ee/drshola

https://sholaezeokoli.com/self-care/

The timeless book she talks about  - Tough times never last but tough people do by Robert Schuller can be  found on amazon:  https://www.amazon.co.uk/Tough-Times-Never-Robert-Schuller/dp/0553273329 

Connect with me:
Join my mailing list by clicking here!
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on Facebook: Wellbeing with Dr Jaiye
on YouTube: JGH Wellbeing Hub
on Substack: Dr Jaiye Wellbeing
email: [email protected]

Please subscribe, share, like and stay in touch with me!

*Please note – this podcast and my other related platforms are for educational purposes only and not a substitute for medical examination, diagnosis or taking any treatment you are currently receiving from your Doctor. As a health and wellbeing champion, I believe in you maintaining an ongoing professional and care relationship with your doctors and caregivers.

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On this episode, we discuss the link between our wellbeing and living a meaningful life. I like the definition of wellbeing as living a happy, healthy and meaningful life. 
Dr. Omon Imohi, an award winning GP, guides listeners through the tapestry of purpose, empathy, self-care, and the immense potential of making a positive impact. 

This episode offers a goldmine of wisdom and practical insights for anyone seeking to bring more positivity into their life, enhance their impact on others, or explore paths to personal fulfilment.

Here are some key take-aways:

• The intricate connection between contributing to the wellbeing of others and discovering meaning and purpose in our own lives.
• The idea that empathy and connection to others create a shared experience, nurturing not only those we reach but also our own personal growth.
• My favourite 'bit'  during the episode was - The concept that "lighting the candle of another person's life" doesn't diminish our own flame, emphasizing the power of positive legacy and collaboration.
• Acts of kindness and moments of connection contribute to a collective sense of joy, fulfilment, and impact on both individual and societal levels.
• Practical strategies for managing stress and avoiding burnout in the era of social media-the power of journaling as a destressing method, recounting blessings, and cultivating gratitude.
• The enlightening discussion of "ikigai," connecting self-discovery and purpose.

 This week,  let's  spread some positivity,  remember "your candle loses nothing when it lights another."

"Stay well, stay inspired!"

Stay connected with Dr Omon Imohi:

• on tiktok https://www.tiktok.com/@dromonimohi?lang=en 
• Black women in Health 
• Black Women in Health Leadership Conference Oct 14, 2023
• Book written by Dr Omon - 7R's of greatness

Connect with me:
Join my mailing list by clicking here!
on Instagram:@Dr_Jaiye_Wellbeing
on Facebook: Wellbeing with Dr Jaiye
on YouTube: JGH Wellbeing Hub
on Substack: Dr Jaiye Wellbeing
email: [email protected]

Please subscribe, share, like and stay in touch with me!

*Please note – this podcast and my other related platforms are for educational purposes only and not a substitute for medical examination, diagnosis or taking any treatment you are currently receiving from your Doctor. As a health and wellbeing champion, I believe in you maintaining an ongoing professional and care relationship with your doctors and caregivers.