Advertise on podcast: 10:10 Be Well

Join hosts Sally Bowery and Sarah DiLorenzo as they sit down with leading habit-change expert Dr. Gina Cleo for an illuminating conversation on how to take control of your daily routines and make healthy habits stick. In this episode, Dr. Cleo debunks popular myths about habit formation, reveals the brain science behind why habits are so hard to change, and shares practical, research-backed strategies to set yourself up for lasting success. Discover how small, consistent changes can lead to big transformations, why your environment and triggers matter more than willpower, and simple hacks to overcome procrastination, mindless snacking, phone scrolling, and more. See omnystudio.com/listener for privacy information.

Join hosts Sally Bowery and Sarah DiLorenzo as they welcome renowned pelvic health physical therapist Dr. Sara Reardon, known online as the “Vagina Whisperer”, for an insightful conversation demystifying women's pelvic floor health. In this empowering episode, Dr. Reardon reveals why pelvic floor issues are more common (and more misunderstood) than most realize, breaks down the signs and symptoms of both weak and tense pelvic floor muscles, and shares why neither discomfort nor leakage should ever be considered “just normal.”   https://www.instagram.com/the.vagina.whisperer/?hl=enhttps://thevagwhisperer.com/ See omnystudio.com/listener for privacy information.

Join hosts Sally Bowery and Sarah DiLorenzo as they welcome renowned liver specialist Dr. Supriya Joshi for a deep dive into all things liver health. In this episode, Dr. Joshi breaks down the myths and stigma surrounding liver disease, shares the latest on metabolic dysfunction-associated fatty liver disease (MAFLD), and explains why liver issues go far beyond alcohol and hepatitis C. Discover the truth about liver "detox" supplements, the vital role of vitamin D, early warning signs of liver disease, and the real impact of sleep, exercise, and diet on your wellness. Featuring easy-to-follow tips, real-life stories, and a candid discussion about changing habits for a healthier life, this episode is your essential guide for protecting your hardest-working organ. See omnystudio.com/listener for privacy information.

Sally Bowery and Sarah DiLorenzo sit down with renowned human performance scientist Dr. Andy Galpin in this episode of 1010 Be Well. Dr. Galpin demystifies the science behind exercise routines, metabolic health, and recovery, offering listeners simple, evidence-based strategies for feeling their best, regardless of age or athletic background. Together, they dispel common fitness myths, unpack the real impacts of cardio and strength training, and discuss why quality sleep and breath work are essential pillars of wellness. Discover Dr. Galpin’s expert tips on optimizing bone health, managing recovery, understanding metabolism, and embracing the philosophy that “if you have a body, you are an athlete.” See omnystudio.com/listener for privacy information.

Join hosts Sally Bowery and Sarah DiLorenzo as they sit down with leading GP and skincare scientist Dr. Ginni Mansberg for an eye-opening conversation about the world of skincare. In this episode, Dr. Mansberg shares what really matters in your daily routine, exposes secret pitfalls in the cosmetics industry, and provides science-backed advice for every age, whether you’re a teen, a parent, or navigating menopausal skin changes. Discover the truth behind trendy ingredients, how to read between the marketing lines, and why transparency matters when choosing products. See omnystudio.com/listener for privacy information.

In this Snackable episode, Sarah DiLorenzo and Sally Bowery welcome parenting expert Lael Stone for a quick conversation about creating deeper connections with your children. Discover why empathy, play, and understanding are key to harmonious morning routines, and how playful strategies like the “getting dressed game” can transform daily challenges into moments of joy. Lael shares practical tips for setting boundaries, supporting emotional needs, and staying attuned to both children and teenagers, all rooted in evidence-based parenting. laelstone.com.au/www.instagram.com/laelstone/ See omnystudio.com/listener for privacy information.

Sally Bowery and Sarah DiLorenzo welcome educator, author, and parent counselor Lael Stone to 1010 Be Well. In this insightful episode, Lael unpacks the crucial role of emotional intelligence in parenting and personal relationships. Together, they explore how self-awareness and healing personal imprints can help parents raise resilient, connected children, and why the journey often starts with understanding ourselves. Discover practical tools to manage big feelings, tackle “mum rage,” and foster open communication through every stage, from toddlers to teens. laelstone.com.au/www.instagram.com/laelstone/ See omnystudio.com/listener for privacy information.

Sarah DiLorenzo and Sally Bowery are joined by exercise physiologist Dr. Stacy Sims, who unpacks the essential role of protein in everyday health and well-being, especially for women at every stage of life. Discover how much protein you really need, clever ways to add it to your meals (from “protein coffee” to plant-powered strategies), and easy methods to estimate servings without the math. Dr. Sims shares science-backed tips on optimizing nutrition for energy, muscle strength, and gut health, including how eating 30 different plants a week supports a thriving body and mind. https://www.drstacysims.com/https://www.instagram.com/drstacysims/?hl=en See omnystudio.com/listener for privacy information.

Sarah DiLorenzo and Sally Bowery welcome renowned exercise physiologist and nutrition scientist Dr. Stacy Sims to 1010 Be Well. In this episode, Dr. Sims reveals the science behind how women’s bodies change through perimenopause and menopause, and why “women are not small men.” Dive into evidence-based strategies for strength training, nutrition, and daily habits specifically designed for women 40 and beyond. Discover the truths about protein, fasting, supplements, and bone health, and learn simple yet effective tips to build muscle, improve well-being, and age strong. https://www.drstacysims.com/https://www.instagram.com/drstacysims/?hl=en See omnystudio.com/listener for privacy information.

Sarah DiLorenzo and Sally Bowery are joined by neuroscience educator TJ Power, who dives into the fascinating link between our devices, dopamine, and daily well-being. Explore practical strategies to reduce phone dependency, rewire routines for healthier mornings and nights, and use boredom and simple tasks like making your bed to boost motivation and focus. With relatable stories and science-backed advice, TJ reveals how small changes create lasting improvements in mood, attention, and sleep. See omnystudio.com/listener for privacy information.

Hosts Sarah DiLorenzo and Sally Bowery welcome special guest TJ Power for the first episode of season 2. As a neuroscience educator and digital wellness expert, TJ explores how our digital routines impact brain chemistry and overall health. Discover the science behind dopamine, oxytocin, serotonin, and endorphins, and learn practical tips to break free from phone addiction, overthinking, and everyday stress. TJ shares his personal journey, evidence-based routines, and simple challenges you can start today to boost happiness, focus, and resilience. Connect with TJ Power on Instagram See omnystudio.com/listener for privacy information.

The journey through perimenopause and menopause can be a challenging time. Dr Fatima Khan discusses why the rules need to be rewritten around menopause and hormone health. For many women in their 40s, it's a time to consider changing your diet, skin and exercise regimens and how you can thrive physically, emotionally and mentally when your bodies change. If you're struggling to sleep, suffering with brain fog, anxiety or weight gain, this episode will shed light on how you can help take back control and feel your best.10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at hcf.com.au/health-agenda to find practical, easy-to-understand health articles, videos and podcasts.ReferencesBest foods for menopausewww.healthline.com/nutrition/menopause-diet#foods-to-eatPre and probiotics for menopausewww.healthline.com/nutrition/probiotics-for-menopauseExercisewww.healthline.com/health/ten-best-menopause-activitiesAlcohol and sleepacademic.oup.com/sleepadvances/article/3/1/zpac023/6632721 See omnystudio.com/listener for privacy information.

Struggling to sleep? We want to help you build better sleep habits with two special guests – the incredible GP, Dr Michela Sorenseon, and sleep author and expert, Olivia Arezzolo. Learn why the stages of sleep are so important, why you need to do a sleep audit on your bedroom plus what to do if you’re not getting enough sleep. We ask the experts how to devise a personalised sleeping plan.10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at hcf.com.au/health-agenda to find practical, easy-to-understand health articles, videos and podcasts. ReferencesSleep and weight gainwww.webmd.com/sleep-disorders/features/lack-of-sleep-weight-gain Sleep and poor immunitywww.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757#:~:text=Sleep%20deprivation%20may%20decrease%20production,sleep%20to%20fight%20infectious%20diseases Sleep and heart diseasewww.cdc.gov/heart-disease/about/sleep-and-heart-health.html#:~:text=8%20Insomnia%20is%20linked%20to,active%2C%20and%20unhealthy%20food%20choices Sleep and magnesiumwww.health.com/condition/sleep/magnesium-for-sleep 20 min power nappubmed.ncbi.nlm.nih.gov/10210616/ Sleep and foods to help sleep www.healthline.com/nutrition/9-foods-to-help-you-sleep See omnystudio.com/listener for privacy information.

Are the kids alright? We talk about how to improve family mealtimes and why the first 2,000 days of a child’s life are crucial for their long-term health. Obesity researcher and health expert Dr Nick Fuller joins us with advice on how to tackle problems with food early in life to put your kids on a path to good health. We dive deep on how nutrition supports a child’s growth and health outcomes, plus the biological reason as to why kids can be fussy. Join us for actionable tips on how to tackle problems with food early in life and how to set your family up to be happy and healthy at the dinner table and beyond. 10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at hcf.com.au/health-agenda to find practical, easy-to-understand health articles, videos and podcasts. ReferencesVitamin C in Kiwi www.ncbi.nlm.nih.gov/pmc/articles/PMC6267416/#:~:text=The%20vitamin%20C%20content%20of,g%2C%20respectively%20%5B11%5D Nick Fuller http://sydney.edu.au/medicine/people/academics/profiles/nick.fuller.php https://www.penguin.com.au/books/healthy-parents-healthy-kids-9780143791119 See omnystudio.com/listener for privacy information.

Sometimes life’s stresses get the better of us and it can quickly manifest into a very anxious mind. In this special guest episode, we speak to clinical psychologist Dr Jodie Lowinger, who runs The Anxiety Clinic. She breaks down what happens in our bodies when we suffer from anxiety and provides simple solutions to soothe an anxious mind. For anyone wanting to feel better, this episode is a must. 10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at hcf.com.au/health-agenda to find practical, easy-to-understand health articles, videos and podcasts. ReferencesStress raises blood pressurewww.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/stress-and-high-blood-pressure/art-20044190#:~:text=Reactions%20to%20stress%20can%20affect,long%2Dterm%20high%20blood%20pressureStress and elevated cortisolwww.medicalnewstoday.com/articles/cortisol-and-stress#faqChronic stress and inflammationwww.sciencedirect.com/science/article/abs/pii/S0306453018306954Stress impacts gut healthwww.health.harvard.edu/diseases-and-conditions/the-gut-brain-connectionCortisol bellywww.healthdirect.gov.au/the-role-of-cortisol-in-the-body#:~:text=Cortisol%20is%20a%20steroid%20hormone,cortisol%20can%20cause%20health%20problemsStress and alcohol - the connectionwww.ncbi.nlm.nih.gov/pmc/articles/PMC3797525/Stress impacts magnesium and vitamin Bwww.healthdirect.gov.au/blog/can-magnesium-help-to-reduce-anxiety#:~:text=Low%20levels%20of%20magnesium%20in,helps%20muscle%20tissue%20to%20relaxwww.ncbi.nlm.nih.gov/pmc/articles/PMC9190671/Low GI diet best for stresswww.everydayhealth.com/wellness/united-states-of-stress/ultimate-diet-guide-stress-management/Don’t skip meals with stresswww.ncbi.nlm.nih.gov/pmc/articles/PMC7742741/ Connect with Dr Jodie theanxietyclinic.com.au drjodie.com.au See omnystudio.com/listener for privacy information.