In this week's Wisdom Wednesday podcast episode, I discuss an exciting new pilot study that looked at the effects of creatine supplementation on cognitive function in Alzheimer's disease patients. 

Timestamps:
00:45 - How creatine provides energy for neurons
02:30 - Overview of animal research on creatine for Alzheimer's
04:15 - Details on the new human pilot study
06:00 - Cognitive improvements found with creatine supplementation
07:30 - Next steps for research

Key Takeaways:
- Creatine supplementation increased brain creatine levels and improved cognition in Alzheimer's patients
- Effects were seen in working memory, attention, problem solving - areas typically impaired
- More research is needed but this provides promising preliminary evidence for creatine in Alzheimer's
- Creatine is safe, cheap, and readily available making it an appealing potential treatment

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In this week's Mojo Monday, Carly discusses the inevitability of change in our lives and the importance of identifying the constants that ground us.

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In this enlightening conversation, Nick Rose, a leading voice in food sovereignty, joins me to explore the complexities and challenges of our global food systems. We dive into the intricacies behind food production and distribution, evaluating the staggering power held by a small number of corporations and the impact this has on farmers, consumers, and our health. Nick shares his inspiring journey from a corporate lawyer to a passionate advocate for sustainable food practices, delving into the pressing need for reform. We discuss how individuals can contribute to positive change, the potential for community initiatives, and the role of local and federal governments in transforming our food landscape for a healthier future.

What You'll Learn:

1. Food Systems Overview: Understand how a small group of corporations dominate global food supply and what that means for consumer health and farmer sustainability.
2. Nick's Personal Journey: Learn about Nick’s transition from corporate law to food activism and how living in Guatemala shaped his perspective on food sovereignty.
3. Impact of Corporate Power: Discover how major supermarkets influence prices for farmers and consumers, affecting food availability and quality.
4. Importance of Local Producers: Explore why supporting local farmers and producers is crucial for a sustainable food system.
5. Gardening and Community: Find out how growing your own food and participating in community gardens can benefit mental health and foster community connections.
6. Government's Role: Learn about local government initiatives and the potential for policy changes at state and federal levels to support food security and sustainability.

Key Takeaways:

• Corporate Dominance: The control exerted by a few corporations in the food industry poses significant challenges to sustainability and health.
• Empowerment through Gardening: Growing your own food offers nutritional, mental, and environmental benefits.
• Community Involvement: Engage with local initiatives like farmer’s markets and community gardens to support regional food producers.
• Advocacy and Policy Change: Involvement in political processes can drive necessary changes at local, state, and federal levels.
• Sustainable Choices: Every purchasing decision can impact the food system, emphasising the importance of buying local and reducing dependency on major supermarkets.

Resources:

• Australian Food Network: Join a community of like-minded individuals committed to transforming the food system sustainably.
• Sign the Vote for Food pledge 
• Read the Pandemic Gardening survey report

Inspiring local examples (school-based): 

• Farmraiser- Bellfield
• Farm My School- Bellarine Secondary College

VicHealth's Local Partnerships for Food First - $6.5 m funding investment over 3.5 years - Sustain's Australian Food Network will be the digital home for all these partnerships. 

Support the Podcast:

If you found this episode valuable, please consider subscribing to our podcast and leaving a review. Your feedback helps us continue bringing important conversations like these to a wider audience.

Share this episode with friends and family to inspire more conversations about food sovereignty and its crucial role in our lives and communities.

00:30 Nick Rose's Journey into Food Systems

01:10 Living and Learning in Guatemala

02:11 Human Rights Work and Education in Central America

06:51 The Impact of Corporate Interests on Food Sovereignty

14:56 The Power of Supermarkets in Australia's Food System

33:19 Empowering Individuals: Gardening and Mental Health

44:31 Community Initiatives: Gardens and Social Connection

48:36 Local Government's Role in Urban Farming

55:29 State and Federal Government Policies

01:03:06 Call to Action: How You Can Help

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My new book, The Hardiness Effect, is now available for preorder on Amazon and, if you're in Australia, you can get a 26% discount now at Booktopia. 

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Do you feel constantly distracted? Learn how embracing boredom can unlock creativity and meaning.

In this podcast episode, Cully Taylor reflects on growing up in the 70s/80s when boredom was inevitable due to lack of constant entertainment and stimulation. She discusses how boredom can actually be beneficial, acting as a motivator to find meaningful activities and promoting creativity, problem-solving and fresh perspective. She challenges listeners to try "intentional boredom" - creating tech-free moments to allow the mind to wander and make unexpected connections.

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In this solo episode, I delve deep into a topic that could revolutionise your understanding of cardiovascular health. The focus shifts from the conventional marker, LDL cholesterol, to a more predictive measure that has been right under our noses. Prepare to have your mind blown as I unpack decades of research, dismantles myths, and unveil practical steps for a healthier life.

What You'll Learn:

The Real Marker of Risk: Discover a much stronger predictor of cardiovascular and metabolic disease risk than LDL cholesterol.

Challenging Norms: Understand why relying solely on LDL cholesterol is like flipping a coin when assessing heart disease risk.

A Game-Changer: Learn about the Framingham study's revelation that this measure is 3 to 5 times more predictive of heart attack risk.

Impacts Beyond Heart Health: Find out how this ratio also predicts risk for metabolic diseases like type 2 diabetes.

Practical Steps: Explore dietary and lifestyle changes that can improve your key ratio, enhancing overall metabolic health.

Key Takeaways:

• The triglyceride to HDL ratio offers a more accurate risk assessment than focusing solely on LDL cholesterol.
• Maximising heart and metabolic health involves more than just medication; lifestyle changes play a crucial role.
• Understanding your body's response to carbohydrates is key to optimising your lipid profile.
• The medical community's focus on LDL cholesterol is outdated—empower yourself with current research to guide your health decisions.
• Simple changes such as low-carb diets, exercise, and intermittent fasting can significantly impact your health outcomes.

Support the Podcast:

If you enjoyed this episode, consider subscribing and leaving a review on your preferred podcast platform. Your support helps us bring valuable conversations like this one to a wider audience.

If this perspective on heart health was enlightening, consider sharing it with friends and family. Encourage them to rethink traditional markers of health and embrace more comprehensive measures. Stay connected with the evolving world of cardiovascular research and empower yourself with knowledge for a healthier, longer life.

Final Thoughts:

Embrace the shift towards a more nuanced understanding of heart health. As we grow more informed, the tools to live healthier, longer lives are within our grasp—let's use them to navigate our health journey intelligently.

00:00 Introduction and Podcast Name Change

01:31 Today's Topic: Cardiovascular Disease and LDL Cholesterol

03:54 The Limitations of LDL Cholesterol

07:52 The Game Changer Ratio

09:01 Research and Studies on this alternative Ratio

17:20 Practical Applications and Lifestyle Changes

29:32 Medications and Advanced Research

41:25 Conclusion and Key Takeaways

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 What if I told you that simply breathing through your nose could boost your brain health, exercise performance, and lifespan? Sounds too good to be true, but the science says otherwise.

In this week's Wisdom Wednesday episode, we dive into the fascinating benefits of nasal breathing during exercise. I break down new research showing how breathing through your nose can trigger a state called transient hypercapnia, which boosts cerebral blood flow, activates longevity pathways, and mimics the effects of hypoxic training. If you want to maximize your brain gains, improve your cardio fitness, and maybe even extend your lifespan, don't miss this one.

0:50 - How nasal breathing prevents hyperventilation and helps retain CO2 during exercise
2:15 - The link between transient hypercapnia and increased cerebral blood flow
4:30 - Why boosting blood flow to the brain enhances neuroplasticity and cognition
6:00 - The ideal exercise intensity for maximizing cerebral blood flow (65-70% max effort)
8:15 - How nasal breathing can mimic the benefits of hypoxic training
10:30 - The connection between hypercapnia/hypoxia tolerance and longevity
12:45 - How to implement nasal breathing during your workouts

Key Takeaways:
- Nasal breathing during moderate exercise creates transient hypercapnia, boosting cerebral blood flow and neuroplasticity.
- Hypercapnia and hypoxia tolerance is linked to increased longevity in humans and animals.
- Try taping your mouth shut and breathing only through your nose during zone 2/moderate intensity workouts.

Get the full brain-boosting benefits of nasal breathing during your next workout by listening now!

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In this episode of Mojo Monday, Carly Taylor delves into how stress can dictate our behaviours and the importance of actionable choices in coping with it. 

00:00 Introduction and Personal Reflection

01:00 The Impact of Avoidance

01:33 Choosing Action Over Avoidance

02:58 Practical Tips for Managing Stress

04:37 Building Emotional Strength

05:33 Final Thoughts and Encouragement

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In this episode, Daniel Murray and I discuss, his new book on empathy, starting with the journey of writing the book.

We then do a deep dive on Daniel's practical four-step framework for practicing empathy: being consciously curious, openly exploring, challenging mental models, and leading with empathy. 

The conversation highlights the distinction between empathy, sympathy, and kindness, and emphasises the importance of curiosity and understanding diverse perspectives. Daniel also addresses how leaders can balance empathy with decision-making in fast-paced environments. The discussion is insightful for anyone looking to enhance their empathy skills and build stronger, more trusting relationships.

What You'll Learn:

• The Nature of Reality: Understand the idea that our perceptions are often personal hallucinations of reality.
• Certainty and Comfort: Discover why our brains are wired to seek certainty and how this can be soothing yet potentially destructive.
• Human Behaviour Insights: Gain insights into why people might act in ways that seem illogical, like throwing a shared e-bike into a river.
• Plausible Narratives in Organisations: Learn how embracing uncertainty can lead to better problem-solving and innovation.

Key Takeaways:

• Empathy goes beyond simply understanding—it involves actively seeking to comprehend the emotions and motivations behind actions.
• Cultivating empathy requires conscious effort and a willingness to challenge personal biases.
• Embracing diverse perspectives while staying rooted in common values can lead to more effective and inclusive decision-making.
• In today's complex world, empathy is not just a personal virtue but an essential skill for leaders and teams.

00:53 The Journey of Writing a Book

02:00 Understanding Empathy

05:30 Empathy vs. Sympathy and Kindness

07:10 The Concept of Plausible Narratives

15:48 Empathy in Fast-Paced Environments

19:28 Building Trust and Emotional Connection

27:35 The Importance of Curiosity in Empathy

32:00 Steps to Develop Empathy

32:21 Exploring the Complexity of Gun Laws

33:15 The Role of Openness in Empathy

34:19 Understanding Neuroplasticity and Habit Formation

35:20 The Importance of Deliberate Practice

36:30 Challenging Assumptions and Mental Models

38:31 The Power of Diverse Perspectives

47:01 Leading with Empathy

50:19 The Role of Values in Diversity and Inclusion

Resources:

Explore Daniel Murray's insights further by reading his book, "The Empathy Gap," and discover how embracing empathy can transform your interactions and relationships.

Connect with Daniel Murray:

• Website: Daniel Murray 
• LinkedIn: Daniel Murray
• Instagram: Daniel Murray
• Book: The Empathy Gap

Support the Podcast:

If you enjoyed this episode, consider subscribing and leaving a review on your preferred podcast platform. Your support helps us bring valuable conversations like this one to a wider audience.

If you found these insights valuable, consider engaging with Daniel's work or exploring further resources on empathy and its impact on both personal growth and organisational success. Share this conversation with someone who could benefit from a deeper understanding of empathy and its role in navigating our complex world.

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In a deeply enlightening podcast episode, Jay Campbell delves into the complex yet fascinating world of biohacking and longevity. Jay Campbell, a renowned physique champion, five-time bestselling author, and co-founder of Bio Longevity Labs, shares his vast knowledge and experience on hormone optimisation, peptide therapy, and cutting-edge wellness technologies that can transform health and extend life.

What You'll Learn:

• Exploring Peptides and Hormones: Learn what peptides are, how they function in the body, and the importance of optimising hormones first for effective biohacking.
• Therapeutic Testosterone: Discover why Jay believes testosterone replacement is transformative and why more men are experiencing low testosterone levels.
• Peptide Legalities: Understand the differing legal statuses of peptides across countries, particularly in the U.S. and Australia.
• Mitochondria and Health: Delve into why red-light therapy and oxygen perfusion can significantly improve your mitochondrial health and overall vitality.

Key Takeaways:

• Optimise Before Supplementing: Campbell emphasises the importance of addressing hormone deficiencies through comprehensive lab work before introducing therapies like peptide use.
• The Power of Testosterone: A potent tool in the arsenal of longevity, therapeutic testosterone is Campbell's foremost recommendation for overall health improvement.
• Peptide Insights: Discover the complexities and potential benefits surrounding peptide use, alongside understanding legal and practical implications.
• Mitochondrial Significance: Red light therapy and cutting-edge oxygen perfusion technologies present promising advancements in health optimization.

Resources:

• Explore Bio Longevity Labs for the latest in peptide technology and applications.
• Stay informed about therapeutic advancements and practices through Jay Campbell's expertly authored books available at jay campbell
• Discover more about longevity and biohacking techniques through ongoing studies and expert discussions.

Connect with Jay Campbell:

• Website: Jay Campbell
• Social Media: LinkedIn     Face Book     YouTube   X    Instagram

Support the Podcast:

If you found this episode valuable, consider subscribing and leaving a review on your preferred podcast platform. Sharing this episode could make a positive impact on someone exploring health optimisation strategies.

Join the conversation about long-term health and longevity; these insights from Jay Campbell could transform your understanding of wellness and extend your lifespan with actionable knowledge and cutting-edge innovations.

02:48 Introduction to Jay Campbell's Career

03:25 Early Adoption of Peptides and Hormones

05:05 Legal Status and Misconceptions of Peptides

06:01 Founding Bio Longevity Labs

15:04 Understanding Peptides and Their Delivery Methods

20:12 Longevity and Regenerative Medicine

37:20 Understanding Body Fat Percentages for Longevity

37:45 Optimizing Endocrine System with Hormones and Peptides

39:29 The Benefits and Misconceptions of Metformin

42:35 Metformin's Impact on Exercise and Performance

48:31 Mitochondrial Optimization and Red Light Therapy

54:03 Advanced Biohacking Techniques: Oxygen and Ozone Therapy

59:32 Comprehensive Biohacking Stack for Longevity

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