New Year health goals, why New Year resolutions fail and how to build healthy habits that actually last are at the heart of this episode on long term health. This conversation dives into behaviour change, dreaming big, visualisation and practical lifestyle strategies that help you change your health trajectory and reduce the risk of lifestyle related chronic disease.

Host Ros Lindsey is a Registered Nurse with a Master of Public Health who's dream is to see Australians become the healthiest people in the world! She helps people create a custom plan to successfully make the biggest impact on their health for their efforts through tools like the Health Selfie app, online courses, workshops and 1:1 support at roslindsey.com.

She is joined by Swedish born entrepreneur Kristina Karlsson, founder of global stationery brand kikki.K and now Dream Life, whose journals and planning tools help people dream big, plan by quarter and take tiny daily actions toward a life and health they love.

Key Points

Why so many New Year resolutions fail and how to approach health differently this year.

How to dream first (without limitations), then choose three key dreams for the year and break them into quarterly goals and daily habits.

The power of visualising your life and health 10 years from now

Why tiny consistent actions, self compassion, gratitude, tracking “daily wins” and surrounding yourself with like minded people matter more than motivation or perfection.

⏰ ⏰ Timecodes ⏰

0:00 Why New Year health goals fail; Ros’ mission

3:15 Kristina’s journey: Sweden, kikki.K, Dream Life

7:20 Why she stopped setting New Year’s resolutions

11:10 Visualising your future health and life

20:33 Ros’ step‑by‑step way to choose your starting point

23:19 Tiny daily actions and doing it “tired”

27:20 Gratitude, self‑care and Daily Wins

37:59 Turning big dreams into simple actions

45:22 Health Selfie and knowing your “why”

51:29 Thinking about your 80–90‑year‑old self and independence

Resources Mentioned

For all resources go to The Wellness Nurse website https://www.roslindsey.com/

🔬Health Selfie App – a free 10 minute self assessment

🧭The Wellness Roadmap online course – Ros’ self paced program to help you assess where to start and learn how to overcome all the obstacles you may experience this year.

👩‍⚕️1:1 Online Consultations with Ros – personalised lifestyle medicine and preventive health support to design a targeted plan that makes the biggest impact.

The Dream Life Store https://www.thedreamlifestore.com/

Your Dream Life Starts Here – book by Kristina Karlsson, with dreaming and planning exercises.

WHAT TO DO NEXT

Take one small action for your health and subscribe to The Wellness Nurse Podcast to get regular inspiration and education to help you on your health journey. Like and share with your loved one's to help them too!

Visit https://www.roslindsey.com/  to explore resources.

There are lots of freebies to help you on your health journey: preventive health checklist, boost your health habits, how to get moving and thrive!

Do The Wellness Roadmap online course, so you can clarify your “why”, choose your best starting point and be equipped to face any obstacle throughout the year. This will absolutely set your year up for success!

Book a 1:1 online consultation at roslindsey.com/bookings for a customised plan, so your efforts are targeted, strategic and set up to make the biggest impact from the start.

Connect with Ros Lindsey Website: https://www.roslindsey.com Instagram: https://www.instagram.com/roslindseylife/ for loads of inspo

Email: [email protected]

Like the episode and leave a review so others can find evidence based, practical health guidance. Share this episode with someone setting New Year health goals who wants this year to be different.

Disclaimer

This podcast and its show notes are for information and education only and do not constitute personal medical, nursing or allied health advice. They do not replace an individual consultation with your GP, specialist or other qualified health professional who can assess your specific medical history, medications and circumstances. Always seek the advice of your own healthcare provider before starting, changing or stopping any treatment, medication, supplement, exercise program or health related behaviour, and always seek professional advice promptly.

Cancer Survivor 20 Years On: Prioritising Wellness at Home and Away is an inspiring conversation about how a two-time cancer survivor protects her health at home, when flying and at conferences, and through the holiday season. Cathryn Mackiewicz joins The Wellness Nurse host Ros Lindsey, a registered nurse with a Masters of Public Health, to share realistic lifestyle medicine strategies for movement, nutrition, sleep, alcohol, social connection and stress management. ​

⏰ Timecodes

⏰ 0:00 Cathryn’s cancer story and prognosis

2:22 Meeting at APNA; wellness after cancer

2:52 Healthy flying: hydration, no alcohol, socks, snacks

3:32 Packing light: capsule wardrobe, yoga mat, runners

6:00 Daily practices: Pilates, Strong Pilates, meditation

7:47 Rebuilding fitness and running again

10:36 Living with diabetes, heart risk and sarcoidosis

13:39 Simple food swaps and stable glucose

18:46 Alcohol, mood and sleep

21:30 Christmas movement, feasting and Hydrolyte

25:02 Saying no and valuing your time

27:09 Budgets, Christmas funds and staggered bills

Key Things in This Episode

How Cathryn rebuilt health and fitness over 20 years after a poor cancer prognosis as a 36-year-old single mum. ​ Simple routines for staying well when travelling and at conferences: hydration, movement, meditation and smart packing. ​ Everyday habits at home: Pilates, Strong Pilates, running, meditation and protecting muscle mass after menopause. Practical food and alcohol strategies for conferences and Christmas that support sleep, mood and blood glucose, while still enjoying the day. ​

Links & Resources Free guide – “Obstacles and Detours: The Roadmap Forward” (60 obstacles + 60 strategies): https://roslindsey.com/overcome ​ Website: https://www.roslindsey.com

Australian alcohol guidelines: https://www.health.gov.au/topics/alcohol/about-alcohol/how-much-alcohol-is-safe-to-drink ​

Work with Ros & Connect 1:1 online consultations & Wellness Workshops: https://www.roslindsey.com/bookings

Instagram: https://www.instagram.com/roslindseylife/ ​

YouTube: https://www.youtube.com/@TheWellnessNurse/videos

LinkedIn: https://www.linkedin.com/feed/ ​

Email: [email protected] ​

Make This Episode Work For You

Subscribing to The Wellness Nurse is a simple way to keep evidence-informed, practical health tools landing in your feed so you can take the next small step in your own wellness journey each week. Sharing this episode with your loved ones invites them into that journey with you, so you can support each other to move more, eat well, sleep better and reduce long-term disease risk together. ​

Disclaimer This episode and description provide general educational information only and do not replace personalised medical, nursing or allied health advice. Always consult your own healthcare provider before changing your cancer care, chronic disease management, exercise, alcohol intake or diet.

Bone density and osteoporosis prevention are critical to aging well and living a longer, healthier life. In this episode, Ros Lindsey, The Wellness Nurse—a registered nurse with a Masters of Public Health—shares Hazel’s inspiring journey of improving her bone health through resistance exercises, lifestyle changes, and ongoing determination. Listeners will gain actionable insights on how to monitor bone health, access key medical tests like DEXA scans, and begin practical, effective training to protect against fractures and build more resilient bones. Key Points Hip fractures affect 19,000 Australians annually, with many preventable through lifestyle intervention. Hazel’s surprising osteopenia diagnosis despite an active lifestyle, and her decision to implement a clinic-prescribed resistance training regimen. Detailed overview of the core exercises Hazel followed: crab walks, deadlifts, running on the spot, and why they are central to her improved bone density. Importance of regular bone density scans (DEXA), how to arrange one through your GP, and Medicare coverage benefits. Lifestyle strategies boosting bone health: quitting alcohol, hormone replacement therapy, and calcium-rich diet enhancements. The profound impact of small, consistent actions over time demonstrated through Hazel’s improved bone density scans and sustained motivation. ⏰ Timecodes ⏰ 0:00 - The alarming rate of hip fractures and The Wellness Nurse’s mission to educate on prevention 6:00 - Hazel’s story: osteopenia diagnosis and early health responses 6:45 - Introduction to her clinic’s prescribed resistance exercise program and initial challenges 7:25 - Highlighted exercises targeting muscle strength and impact to support bone density gains 9:59 - How to get a DEXA scan, Medicare item numbers, and the importance of early detection 10:11 - Step-by-step on Hazel’s workout routine for bone health and improved stamina 16:06 - Overcoming barriers and maintaining exercise consistency for real results 17:16 - Significant improvements in bone density acknowledged by medical professionals 22:21 - Encouragement for anyone to begin bone health improvements at any stage of life 25:07 - Additional lifestyle support strategies for bone strengthening 26:44 - The power of social exercise and community engagement for motivation 28:10 - Resources and how to connect with Ros Lindsey for guidance and free checklists Resources Mentioned DEXA bone density testing — when and how to request with Medicare support Ros Lindsey’s comprehensive Preventive Health Checklist and free wellness downloads: roslindsey.com Community connection groups like Stitch for social motivation and physical activity What to Do Next Start your bone health journey today by having a conversation with your GP regarding the suitability of A DEXA scan for you. Download Ros Lindsey’s free Preventive Health Checklist to track your screenings and lifestyle measures. Roslindsey.com See Freebies Incorporate bone-strengthening exercises like those Hazel used — crab walks, deadlifts, and impact movements — gradually and safely, in partnership with your healthcare provider or personal trainer to ensure good technique and prevent injury. This Podcast Is for You if You’re Interested in Practical osteoporosis prevention strategies Natural ways to treat osteopenia Resistance and weight-bearing exercises for strong bones Women's health, especially related to menopause and hormones Healthy aging tactics for fracture risk reduction Lifestyle medicine and actionable wellness tips Real-life bone health success stories Motivation and safety advice for older adults beginning exercise Work with Ros Lindsey 1:1 Online Consultations Personalised health coaching with Ros Lindsey, a registered nurse and wellness expert, to craft an effective preventive health care plan that fits your lifestyle. Book your session at roslindsey.com/bookings. Wellness Workshops for Employees Bring Ros into your workplace for empowering wellness workshops focusing on chronic disease prevention and healthy longevity - to boost productivity in the workplace and decreased absenteeism. Online Courses & Group Coaching Join Ros’s science-backed programs like The Wellness Roadmap for structured, sustainable health improvements with supportive community accountability. roslindsey.com/wellness Connect with Ros Lindsey Instagram: @roslindseylife LinkedIn: Rosalind Lindsey on LinkedIn Email: [email protected] Website: roslindsey.com Support The Wellness Nurse Subscribe, like, and share this podcast to help spread vital education on preventing chrnic disease and inspire healthy aging across Australia. Disclaimer: This podcast episode contains the personal story and opinions of Hazel, which are shared for general educational and informational purposes only. The content does not constitute professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before beginning any new exercise regimen, treatment, or making health-related decisions, especially if you have existing medical conditions. Ros Lindsey, as the host and a registered nurse, provides educational guidance based on current public health knowledge but does not provide individualized medical advice or services in this podcast. Neither the host nor the podcast is liable for any outcomes resulting from actions taken based on this content. SEO Tags and Keywords bone density, osteoporosis prevention, weight-bearing exercise, resistance training, strength training for bones, women’s health hormones, healthy aging, DEXA scan Medicare, fracture prevention, lifestyle medicine, The Wellness Nurse, Ros Lindsey, osteopenia, exercise motivation, bone health success stories, menopause bone care

Menopause, perimenopause, hormone therapy, lifestyle medicine, and midlife wellness take centre stage in this powerful episode of The Wellness Nurse podcast. Join Registered Nurse Ros Lindsey and expert guest Dr. Marny Royans, an Australian GP, medical educator and Founder of Lifestyle Medicine Collective as they unpack science-backed strategies to manage symptoms, boost vitality, and thrive through the hormonal transition of midlife. This episode is your go-to resource for evidence-based tips and inspiring lifestyle hacks to support women’s health and holistic wellness in menopause and beyond. Key Points:

Understand the hormonal rollercoaster during perimenopause and menopause and key symptoms to watch for.

Explore the benefits and individualised considerations of hormone replacement therapy (HRT). Learn the six pillars of lifestyle medicine: nutrition, movement, sleep, stress management, social connection, and minimising harmful substances.

Practical nutrition advice to move away from restrictive diets toward nourishing, joyful eating habits.

Realistic movement and exercise approaches tailored for midlife women to support muscle, bone, and hormonal health.

Strategies for improving sleep quality and managing hot flushes with lifestyle modifications and HRT. The vital role of social connections and community in sustaining wellness during midlife transitions.

This podcast is for you if you're interested in: menopause, perimenopause, lifestyle medicine, hormone replacement therapy, women’s health, midlife wellness, nutrition for menopause, exercise for hormonal balance, stress management, sleep support, sustainable behaviour change

⏰ Timecodes ⏰ 0:00 - Introduction to menopause and perimenopause with Ros Lindsey

6:00 - What happens hormonally in perimenopause and menopause

10:11 - When and how hormone replacement therapy fits in

13:22 - What is lifestyle medicine and why it matters in menopause

20:43 - Nutrition tips specific to menopause

26:33 - Realistic, sustainable movement and exercise strategies

33:39 - Sleep challenges and practical restorations

38:03 - Social connection and community importance

41:40 - Stress management techniques

46:19 - Alcohol’s impact and moderation strategies

51:15 - Expected transformations from lifestyle medicine over 12 months

Resources Mentioned: Ros Lindsey’s online lifestyle medicine course: The Wellness Roadmap Lifestyle Medicine Collective’s 12-week program with Dr. Marny Royans: lifestylemedicinecollective.com.au Previous episodes on social connection and wellness "Friendship after 50" Support tools for alcohol reduction and quitting smoking via GPs What to do next: * Start with small, achievable changes across the six lifestyle medicine pillars to support your midlife health journey. * Visit roslindsey.com for loads of resources to help you live well! * Consider booking a free chat with Ros to receive guidance for best next step for you. 1:1 consultations are available at roslindsey.com/bookings.

About Ros Lindsey and How to Work with Her: Ros Lindsey is a Registered Nurse with a Masters in Public Health, passionate about empowering individuals to live healthier, longer lives. She offers personalised 1:1 online consultations focusing on lifestyle medicine and chronic disease prevention. Ros also conducts customised wellness workshops for workplaces, helping employees thrive. Book her services or workshops at roslindsey.com/bookings or email directly.

Connect with Ros Lindsey:

Website: roslindsey.com

Instagram: @roslindseylife - for regular lifestyle tips and inspo

YouTube: The Wellness Nurse Channel

LinkedIn: Rosalind Lindsey

Email: [email protected]

Encouragement: Subscribe, share, and like the podcast to support the mission of inspiring and educating Australians to live longer, healthier lives.

Disclaimer: This content is for educational purposes only and does not replace personalised medical advice. Consult your healthcare provider before making health or lifestyle changes related to menopause or other conditions.

Discover how social connection can reduce your risk of premature death by 50% while boosting wellbeing through community engagement. Join host Ros Lindsey, a registered nurse with a Masters of Public Health, as she explores the vital role of social connection in healthy aging with Andrew Dowling, founder of Stitch. This episode reveals how loneliness impacts health and provides actionable strategies to build meaningful friendships after 50. This podcast is for you if you're interested in: • Making friends after 50 and midlife connections • Preventing loneliness and social isolation • Healthy aging and longevity strategies • Community building and social wellness • Technology-assisted friendship formation • Mental health and wellbeing after 50 • Lifestyle medicine and preventive health • Living your best life • Healthier Living • Natural health Sound Bites "Friendships are formed, not found." "Stitch literally saved my life." "We have a 63% reduction in loneliness." Key Points • Loneliness increases premature death risk by 50% and is worse for health than smoking 15 cigarettes daily • Social isolation leads to 24% more emergency room visits and 46% more GP consultations, creating massive healthcare costs • Friendships are formed, not found - they require repeated actions, shared experiences, and consistent engagement over time • Being part of a community reduces loneliness by 63% and makes people 40% more likely to be physically active • Technology can help initiate connections, but real-world activities and face-to-face interactions build lasting friendships ⏰ Timecodes ⏰ 0:00 Introduction to social connection and loneliness epidemic 2:43 Andrew Dowling introduces the scope of loneliness in Australia 6:23 Practical advice for overcoming loneliness and isolation 8:41 Breaking the cycle of loneliness through community engagement 13:23 Andrew's personal journey and the founding of Stitch 18:06 The transformative power of community support 22:26 Safety features and protection systems within Stitch 27:40 Christmas strategies for preventing seasonal loneliness 30:00 Supporting multicultural seniors in building connections 32:13 Success stories and life transformations through Stitch 39:27 Real-world steps to nurture mental fitness and friendships 41:17 How to find and join the Stitch community Resources Mentioned • Stitch Community Platform: Stitch.net - Social connection platform for adults over 50 • The Wellness Roadmap Online Course: roslindsey.com/wellness - Comprehensive lifestyle medicine course covering social connection, nutrition, sleep, and stress management and avoiding risky substances • Lifeline Australia: 13 11 14 - Crisis support and suicide prevention • United Nations Award: Stitch received recognition for impact on member wellbeing in 2024 What to do next Consider how you can improve your social connections. Stitch is one avenue available to form new social connections. https://www.stitch.net/ Purchase The Wellness Roadmap at roslindsey.com/wellness for overall better health and longevity. Learn how to self assess and improve your health across social connection, movement, nutrition, sleep, stress management and avoiding risky substances. Working with Ros Lindsey Personal Wellness Consultations Transform your health with personalised guidance from Ros Lindsey through 1:1 online consultations at roslindsey.com/bookings. These sessions focus on assessment and implementing the six pillars of lifestyle medicine including social connection, nutrition, movement, sleep, stress management, and avoiding risky substances. Corporate Wellness Programs Boost your team's wellbeing and productivity by booking a Wellness Workshop for your employees. [email protected] Online Learning Access comprehensive health education through Ros's online wellness course at roslindsey.com/wellness, covering all aspects of preventive health with practical tools for living longer and healthier. Connect with Ros Lindsey • Website: roslindsey.com and subscribe to the Blog • Instagram: https://www.instagram.com/roslindseylife/ • YouTube: https://www.youtube.com/@TheWellnessNurse/videos • LinkedIn: https://www.linkedin.com/feed/ • Email: [email protected] Subscribe & Share Help us inspire and educate more Australians to live longer and healthier lives! Please subscribe to The Wellness Nurse Podcast, like this episode, and share with anyone who could benefit from building stronger social connections. Your support helps spread evidence-based wellness information to those who need it most. Disclaimer The information discussed in this podcast is intended for general informational purposes only and should not be taken as medical or psychological advice. Although Ros Lindsey is a registered nurse, the content shared reflects personal opinions and lived experiences and is not intended to diagnose, treat, or replace consultation with your healthcare professional. If you or someone you know is struggling with loneliness, mental health concerns, or thoughts of self-harm, please seek support from a qualified health provider, contact your local support services, or call Lifeline Australia on 13 11 14.

Summary Discover expert advice from Ros Lindsey, a registered nurse with a Masters of Public Health and host of The Wellness Nurse Podcast, on six science-backed lifestyle changes to reduce chronic disease risk and support healthy weight management. This episode covers proven strategies in lifestyle medicine designed to help those at risk of chronic illness live longer and healthier lives. This video/podcast is for you if you're interested in: Chronic disease prevention strategies Managing overweight and obesity naturally Healthy lifestyle changes for diabetes prevention Cardiovascular health and nutrition tips Stress reduction techniques for wellness Improving sleep quality for better health Building meaningful social connections for longevity Key Points Established lifestyle medicine pillars critical for chronic disease prevention and managing overweight. Practical and enjoyable ways to increase physical activity for improved heart health and weight management. Benefits of a predominantly plant-based diet in reducing cardiovascular disease, type 2 diabetes, and stroke risk. The crucial role of social connection in longevity and mental well-being. Effective stress management and quality sleep as foundations for overall health and chronic disease prevention. ⏰ Timecodes ⏰ 0:00 Introduction and health system challenges for chronic disease sufferers 6:00 Overview of lifestyle medicine: six pillars for healthy longevity 6:45 Movement: Enjoyable exercise to support weight loss and heart health 7:25 Nutrition: Plant-based diets for chronic disease risk reduction 9:59 Social connection and its impact on mental health and longevity 10:11 Stress management, avoiding risky substances, and sleep improvement Resources Mentioned Wellness Roadmap toolkit for chronic disease prevention and healthy weight management: roslindsey.com/wellness Health Selfie app for self-assessing key health markers and lifestyle. Go to roslindsey.com What to do next Visit roslindsey.com/wellness to get the Wellness Roadmap, an easy-to-follow plan for reducing the risk of chronic conditions, managing overweight, and building sustainable healthy habits. About Ros Lindsey and How to Work with Her 1:1 Online Consultations Get personalised support with tailored health plans for chronic disease risk reduction and weight management from Ros Lindsey. Book your consultation at roslindsey.com/bookings for expert guidance on lifestyle medicine. Wellness Workshops for Employees Bring health promotion to your workplace with Ros's evidence-based wellness workshops, focusing on chronic disease prevention and creating supportive environments for healthy living. Please contact Ros directly for details [email protected] Connect with Ros Lindsey Instagram: roslindseylife LinkedIn: Rosalind Lindsey Email: [email protected] Website: roslindsey.com Support and Subscribe Subscribe, like, and share this podcast or video to empower yourself with expert advice from health professionals to live a longer, healthier life. Listen to Aussie stories of people transforming their lives. Share with your loved ones and together let's help make Australia the healthiest, most longest living people in the world! Disclaimer This episode provides educational information about lifestyle medicine and prevention of chronic disease and overweight. It is not a substitute for professional medical advice, diagnosis, or treatment. Consult a healthcare provider or book a one-on-one consultation with Ros Lindsey for personalised advice.

Feeling overwhelmed by life’s pressures and searching for simple ways to build mental fitness and emotional resilience? Struggling with stress, burnout, or maintaining connection in midlife? This episode offers practical, evidence-based strategies to help strengthen mental wellbeing and social support, guiding listeners toward a healthier, more connected life. This podcast is for you if you are interested in: Enhancing mental fitness and emotional resilience for midlife Australians Practical strategies to manage stress, burnout, and life transitions Building stronger social connections to prevent loneliness and support wellbeing Learning evidence-based mental health habits for everyday life and caregiving Introducing mental fitness and empathy education in schools and communities Episode Summary Ros Lindsey invites Jacob Muller, Head of Impact and Evaluation at Gotcha 4 Life, to explore the vital concept of mental fitness and its role in navigating life’s ups and downs. Jacob shares Gotcha 4 Life’s focus on three core protective factors: social connectedness, emotional adaptability, and help-seeking, explaining their preventative impact on mental ill health. They discuss challenges faced by regional Australians, breaking down stigma through community workshops, and the power of early mental fitness education beginning in primary school. Jacob offers simple, meaningful steps to strengthen connection and resilience, especially for those balancing caregiving responsibilities, and highlights how everyday habits like regular phone calls and group chats can sustain mental wellbeing. Memorable Quotes “Don’t worry alone. Sometimes the strongest thing you can do is to share the load.” – Jacob Muller “Connection is the antidote to loneliness and one of the strongest promoters of wellbeing.” – Jacob Muller “Mental fitness is preparing for life’s heavy days by training your emotional muscles today.” – Jacob Muller Key Takeaways Mental fitness is your ability to manage life’s challenges through social connection, emotional skill, and knowing when to ask for help. Small, regular habits—like reaching out to a friend or scheduling weekly calls—build emotional resilience and reduce isolation. Teaching mental fitness and empathy from a young age supports lifelong mental wellbeing. Prioritising personal wellbeing is essential for caregivers to sustainably support loved ones and prevent burnout. Community-led workshops foster vulnerability, break down stigma, and create safe spaces for sharing, especially in rural communities. Time Stamps 00:07 Life pressures and the importance of mental fitness 03:57 Defining mental fitness and its three core protective factors 10:14 Mental health challenges and access issues in regional Australia 15:41 Breaking stigma and encouraging vulnerability in community workshops 20:27 Early mental fitness education beginning in primary schools 28:47 Simple steps to reconnect and build social support 31:26 Mental fitness practices for caregivers to prevent burnout 36:08 Daily habits and mindsets to cultivate emotional strength Resources Mentioned Gotcha 4 Life’s workshops and multi-year school programs designed to build mental fitness skills “Boys Do Cry” by Gus Walland, promoting emotional expression among boys Lifeline Australia, offering crisis support and referral services Ros Lindsey’s Health Selfie app for self-assessment and personalised mental wellbeing tools https://app.roslindsey.com/sign_up/s/1 (on computer only. No mobile version at this stage) Inspiration for Your Health Journey Take a moment today to reach out to someone you care about—a friend, family member, or colleague—and simply share how you’re feeling. These small steps create connection, reduce the weight of loneliness, and build the emotional muscles needed to face life’s challenges. Remember, building mental fitness is like training for a marathon: it happens gradually through consistent effort and kindness to yourself. Make time to nurture your emotional wellbeing through simple, meaningful daily habits like regular calls, sharing vulnerability, and seeking support when needed. By investing in your mental health today, you are laying the foundation for resilience and wellbeing that will carry you through every season of life. Ros Lindsey, as a Registered Nurse with a Masters in Public Health, passionate about preventing chronic disease and helping Australians live their best lives for longer! SUBSCRIBE to the Wellness Nurse Podcast for trusted insights and health resources designed to empower your wellbeing journey. Explore Ros’s website for practical tools, freebies, and guidance to support lasting health and resilience. ROSLINDSEY.COM Jacob Muller leads impact and evaluation at Gotcha 4 Life, an organisation changing Australia’s mental health landscape through community workshops and school programs. To learn more or bring these life-affirming sessions to your school or community, visit Gotcha 4 Life online. https://www.gotcha4life.org/ Disclaimer This podcast is intended for informational and educational purposes only and does not constitute professional medical, psychological, or mental health advice, diagnosis, or treatment. The views expressed by the host and guests are their own and do not replace consultation with qualified healthcare professionals. If you or someone you know is experiencing distress, mental health challenges, or a crisis, please seek immediate support from a qualified mental health professional or contact emergency services. Always consult a licensed healthcare provider for personalized advice and treatment options suited to your individual needs. The host, guests, and producers of this podcast disclaim any liability for any decisions made or actions taken based on the information provided in this episode. Use this content responsibly and prioritize your mental health and safety by seeking appropriate professional help.

Guided breathwork for stress management, emotional healing, nervous system regulation, and mindfulness practices—as well as effective relaxation techniques and self-care strategies for mental health and trauma release—are all explored in this episode of The Wellness Nurse Podcast. Host Ros Lindsey, a registered nurse with a Masters of Public Health, sits down with breathwork practitioner Tash Forbes to uncover how breathwork techniques can lower cortisol, release stored emotions, and transform your overall wellbeing and resilience. Key Points Breathwork can help lower cortisol, supporting stress relief and mental health. Techniques like belly breathing and conscious connected breath support processing and releasing trapped emotions and trauma. Conscious breathwork calms the nervous system, helping shift you from fight-or-flight into relaxation and safety. Emotional vulnerability through breathwork allows for deeper connection, healing, and personal growth. Breathwork practices are accessible anywhere, offering immediate tools for self-care and wellbeing. ⏰ Timecodes ⏰ 0:00 Understanding Stress and Breathwork 2:25 The Transformative Power of Breathwork 5:09 Exploring Breathwork Techniques 7:47 Emotional Healing Through Breathwork 12:14 Facilitating Change: Tash's Journey 14:39 Navigating Emotional Experiences 17:10 Breathwork for Stress Management 19:10 Types of Breathwork Explained 21:41 Safety and Considerations in Breathwork 23:22 Personal Stories of Transformation 25:35 Finding Your Breathwork Community Resources Mentioned Research article on breathwork and cortisol reduction (Nature – Scientific Reports) The Body Keeps Score by Bessel van der Kolk The Emotions Wheel Breathing Space (Tash Forbes’ online breathwork platform) https://breathing-space.com.au/ Free guide: Seven Habits to Boost Your Health and Longevity by Ros Lindsey https://www.roslindsey.com/7habits What to Do Next Practice a simple belly breathing exercise: in through your nose for 4 seconds, out for 6–8, with your belly expanding as you breathe. Download Ros Lindsey’s free guide: Seven Habits to Boost Your Health and Longevity https://www.roslindsey.com/7habits Self - Reflect: Am I holding on to stress / emotional pain / grief that could be impacting my long-term health? 🧘‍♀️🧘‍♂️ Book a Guided Breathwork session with Tash https://breathing-space.com.au/ How's your overall health and well being? Do you know your baseline? 🚀 Book a 1:1 wellness assessment and consultation with Ros https://www.roslindsey.com/bookings ABOUT ROS LINDSEY AND HOW TO WORK WITH HER Registered Nurse and Masters of Public Health 30 years of Nursing - now passionate advocate for YOUR health and well-being, keeping you well and out of hospital and living your best life for longer! 1:1 Online Consultations Community and Corporate Workshops Self-paced online course with community support Tools to self assess Blogs for quick science-backed tips for healthy longevity Find out more: roslindsey.com CONNECT with Ros Lindsey Instagram: @roslindseylife YouTube: The Wellness Nurse LinkedIn: Rosalind Lindsey Email: [email protected] Website: roslindsey.com ➡️ HELP INSPIRE AND EDUCATE If you enjoyed this episode, please SUBSCRIBE, LIKE, SHARE with your loved ones. My big dream is that Australians will become the healthiest, longest living people in the world! There's no reason why we can't be. 🩷 Disclaimer This podcast is for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before undertaking any new wellness practice, including breathwork. If you are pregnant, have heart conditions, respiratory issues, mental health concerns, or any other serious health problems, consult your healthcare provider before participating. The host, guests, and producers of this podcast disclaim any liability for any adverse effects or consequences resulting directly or indirectly from the use of any information, techniques, or practices discussed. Participation is at your own risk.

Science-backed reasons why getting healthy after 40 is not only possible, but life-changing. Ros Lindsey is a Registered Nurse with Masters of Public Health. This video/podcast is for you if you're interested in: Getting healthy after 40 Science-backed longevity tips Lifestyle medicine Sustainable midlife health changes Mental wellness over 40 Weight loss after 50 Healthy aging in Australia With Ros Lindsey, The Wellness Nurse's guidance, discover practical strategies and inspiring stories—including Ros’s own transformation after 50—to empower you towards a longer, healthier life. Key Points Immediate Risk Reduction: Even small lifestyle changes after 40 can rapidly decrease the risk of heart disease, diabetes, stroke, and certain cancers. Longevity and Metabolic Benefits: Starting physical activity and other healthy habits in midlife delivers powerful longevity and metabolic advantages. Mind and Mood Boost: Healthy habits support cognitive function, protect brain health, and boost your mental wellbeing and self-esteem. Small Steps, Big Results: Sustainable change begins with manageable goals and building momentum through consistency in habits. Ros’s Transformational Journey: Real-life, relatable advice through Ros’s personal health turnaround, showing small steps lead to big changes. ⏰ Timecodes ⏰ 0:00 – Getting Healthy After 40: An Introduction 5:22 – The Reality of Health Challenges After 40 7:04 – Starting Small: The Key to Change 10:33 – Establishing Your Health Baseline 12:21 – Personal Journey: A Story of Transformation 14:13 – Personal Journey: From Unhealthy to Healthy 17:51 – Taking Action: Your Path to Wellness Resources Mentioned Preventive Health Checklist: A free tool for tracking your health baseline. https://www.roslindsey.com/checklist Lifestyle Medicine Principles: Focus on nutrition, movement, sleep, social connection, stress reduction, and minimising risky substances. The Wellness Nurse Tools & App: Self-assessment resources to help you build sustainable habits. https://app.roslindsey.com/sign_up/s/1 (Available on COMPUTER only - no mobile version yet) Comprehensive Checkup Guide: Encouragement to consult your GP for a proper health assessment. What to Do Next Download the Preventive Health Checklist https://www.roslindsey.com/checklist Schedule a comprehensive health assessment with your GP. Choose and take one small, achievable action in your daily routine for better health. Share this episode with someone in your life who wants to make positive changes. Work with Ros Lindsey About Ros Lindsey Ros Lindsey is a registered nurse with a Masters of Public Health, dedicated to empowering Australians to thrive in midlife and beyond through preventive health education, practical coaching, and compassionate support. Offers & How to Work With Ros 1:1 Online Consultations: Work directly with Ros to develop a personalised plan for your health goals. Book at roslindsey.com/bookings. Wellness Workshops for Your Employees: Bring Ros’s expertise to your workplace to improve morale, engagement, and overall health through interactive wellness workshops. Connect with Ros Lindsey Instagram: @roslindseylife YouTube: The Wellness Nurse LinkedIn: Rosalind Lindsey Email: [email protected] Website: roslindsey.com Support The Podcast If you found value in this episode, please subscribe, like, and share to help inspire and educate more Australians to live longer, healthier lives! Disclaimer This podcast is for informational purposes only and is not a substitute for personalised medical advice, diagnosis or treatment. Please consult your GP or qualified health professional before making changes to your health routine. As a Registered Nurse, Ros Lindsey’s insights are educational and should be paired with guidance from your healthcare team. Tags healthy after 40, midlife health transformation, longevity Australia, lifestyle medicine, Ros Lindsey, preventive health checklist, get healthy over 50, sustainable wellness midlife, mental wellness 40s, science-backed health tips, Australian health podcast Ready to take charge of your health after 40? Download the Preventive Health Checklist and take your first small step today!

Discover why “annual check-ups,” “health screenings,” and “wellness visits” matter, how to use the free Preventive Care Checklist with your GP, and actionable steps to stay on top of your health before issues arise. Join Ros Lindsey, Registered Nurse with a Master of Public Health and host of The Wellness Nurse Podcast, as she tackles the common challenge of putting off preventive care. This Podcast Is for You If You’re Interested In Preventive care Health screenings Annual check-ups Wellness visits Early detection Metabolic health Cancer prevention Healthy aging Key Points The “urgent vs. important” dilemma: why we delay preventive care and how silent conditions develop without symptoms Comprehensive health screening checklist: from blood pressure targets to cancer screenings and bone density scans Navigating Medicare coverage vs. out-of-pocket costs for tests outside typical age ranges Action plan: download the checklist, book a dedicated annual check-up, and automate future wellness visits Long-term benefits: peace of mind, early detection, better outcomes if issues detected early, baseline tracking, and a prevention mindset ⏰ Timecodes ⏰ 0:00 – Introduction: scheduling everything but health checks 1:00 – Why preventive care isn’t urgent—and why it should be 2:15 – Conditions developing silently: metabolic syndrome to CVD 3:45 – Introducing the Preventive Care Checklist 4:30 – How to use it with your GP for personalized screening 5:15 – Medicare preventive screening coverage and gap costs 6:00 – Peace of mind and early detection benefits 7:00 – Establishing baselines and prevention mindset 8:00 – Action plan: download, book, Final challenge and call to action Resources Mentioned Free Preventive Care Checklist: roslindsey.com/checklist What to Do Next Download and print the Preventive Care Checklist. Book a dedicated annual check-up with your GP. Block time in your calendar, arrange screening and other tests and set reminders for follow-up screenings. Work with Ros Lindsey Website: Ros Lindsey.com 1:1 Online Consultations Get personalised preventive care guidance and tailored preventive health plans at roslindsey.com/bookings. Do a health self assessment - Health Selfie https://app.roslindsey.com/ (computer only) Online Course: The Wellness Roadmap https://www.roslindsey.com/wellness Corporate Wellness Workshops Transform your workplace with evidence-based preventive health strategies. Book a corporate session tailored for Australian employees. Email: [email protected] Connect with Ros Lindsey Instagram: @roslindseylife YouTube / Spotify / Apple Podcast: The Wellness Nurse LinkedIn: Rosalind Lindsey Email: [email protected] Please SUBSCRIBE, SHARE AND LIKE this episode to inspire more Australians to prioritise preventive care and live longer, healthier lives. Disclaimer: This information is educational and not a substitute for professional medical advice. Always consult your healthcare provider for personalised preventive care recommendations.