GMHBA Healthier Together Podcast

How to Eat to Boost your Energy Levels

Mel Bald has a Bachelor of Human Movement, a Post Graduate degree in Sports Management, and a Bachelor in Nutritional Medicine, alongside years of experience working in public health, and also working as a nutritionist 1 on 1 with clients to help them reach their health goals.

Mel is the Health and Nutrition Coordinator at GMHBA Health Insurance where she develops programs and educational resources to support members and community with their health journey.

(0.04) What exactly are macronutrients?

(2.11) What a healthy balanced meal is made up of

(3.18) Examples of a healthy meal

(4.10) Balance of macros and what it does to your energy levels

(4.58) How to eat your macros around your activity levels

(5.49) Do we need to snack?

(6.52) The best types of snacks

(7.36) Food prep – how to go about it

(8.56) Meal preparation tips for busy people

(10.12) Meal planning tips and tricks

(11.33) Quality of food and energy

(12.36) Diversity of food and energy

(13.39) Sugar and the effect on energy

(14.22) The impact of water intake and energy

(15.05) How much water should we drink?

(15.27) Energy and alcohol

(16.10) What coffee does to our energy

(16.59) Mel’s day on a plate

(19.27) Resources for healthy eating

Useful Links

GMHBA Health Articles

GMHBA Healthier Together Podcasts

Eat for Health

Better Health Channel

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Everything Exercise with Sam Wood

Sam is one of Australia’s leading fitness experts and a personal trainer with over 18 years of experience in the fitness industry.

From a humble fitness instructor at his university gym during his first year of exercise science to a personal trainer doing 90 appointments a week and opening Gecko Sports (Australia's first ever kids gym), Sam has been lucky enough to experience it all. Today Sam is the very proud owner of The Woodshed, Australia's largest personal training studio in Brighton, Victoria. He’s also a celebrity trainer, media commentator, and regular contributor to print and digital media, with a refreshingly honest and relatable take on all things health and fitness, as well as being the founder, mentor and trainer at 28 by Sam Wood.

(1.13) Juggling work and life

(1.38) The start of Sam Wood’s fitness career

(4.29) What Sam enjoys about fitness training

(6.46) Sam’s businesses today

(8.27) Being on The Bachelor and keeping fit

(9.20) Sam Wood’s current exercise routine

(10.49) Should we worry more about exercise or eating well?

(12.05) Philosophy on what to eat

(12.50) Advice for those starting their exercise journey

(14.21) Common mistakes people make on their fitness journey

(15.29) Goal setting

(17.04) How mindset plays a role in exercise

(18.32) Motivation is temporary

(19.46) How behaviour can sabotage good intentions

(21.57) The role of “community” in increasing physical activity

(23.28) Importance of quality and consistency when exercising

(25.16) Best time to exercise

(26.00) Why do you like HIIT?

(26.51) Working out with high intensity

(28.08) Signs you’re going too hard too soon with exercise

(29.19) Cardio exercise recommendations

(30.49) What is functional fitness?

(32.01) Resistance training activities

(32.38) What is 28 by Sam Wood?

(34.05) Why 28 by Sam Wood is so popular with mums

Useful Links

https://28bysamwood.com/

https://www.activegeelong.org.au/

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Infant Sleep and Settling

Cindy Davenport is the Director of Safe Sleep Space. Cindy is a registered midwife, IBCLC and maternal and child health nurse. She is member of the Lactation Consultants of Australia and New Zealand (LCANZ) and the Australian Breastfeeding Association (ABA) and has worked in the early parenting field since 1998. Cindy is passionate about the health and wellbeing of families and offers a sensible, response-based approach to help babies and children with sleep problems.

(0.48) Common sleep and setting challenges seen in infants
(1.31) A response-based approach to sleep and settling
(3.39) Top 5 evidence-based sleep and settling hints
(5.45) Tired signs
(8.33) Number of sleeps per age for infants
(10.33) The infant sleep cycle
(11.41) Cat napping and why it happens
(12.27) Sleep associations and how these affect sleep
(14.17) Sleep difficulties and how these are often progressions rather than regressions
(16.20) Shushing and patting and why this is effective
(19.13) White noise and how to use it
(21.04) Age appropriate sleep and settling strategies
(22.00) Types of babies cries - how to understand and use these for settling
(24.00) Toddler resources for sleep
(25.43) GMHBA New Family Program – what it is and how to access it

Useful Links

GMHBA New Family Program  https://www.gmhba.com.au/health/new-family-program

Safe Sleep Space  https://www.safesleepspace.com.au/

 

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Your top dental questions answered

Dr Anna Stokes works at the GMHBA Dental Care practice in Geelong and has more than 20 years’ experience in all aspects of family, general, complex and cosmetic dentistry.

(0.34) What is tooth decay and what causes it?
(0.37) Why do we need regular check-ups?
(0.56) What are you looking for in a check-up?
(1.44) What are some tips for brushing your teeth?
(2.29) Are electric tooth brushes better?
(3.12) Soft, medium or hard toothbrush?
(3.34) How do I choose a toothpaste?
(4.02) Do I need to use mouthwash?
(4.22) How about flossing? Do I need to do it and when?
(4.46) How should I floss?
(6.21) Why does tooth sensitivity occur and how can you help it?
(7.24) How does sugar affect the teeth?
(9.06) What about the effects of dental health on other aspects of our health?
(9.50) Are we more prone to tooth decay as we get older?
(11.14) What do we do if we get a tooth knocked out?
(12.06) Why do gums bleed?
(12.40) Are there any dangers with tooth whitening?
(14.15) Where can I find more information on this topic?

Useful Links

https://www.gmhba.com.au/dentalcare  
Australian Dental Association https://www.ada.org.au/  
Australian Dental Association Victoria www.adavb.net 

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Type 2 Diabetes: Who is at risk and can you beat it?

Maggie Bradley is an Accredited Practicing Dietitian who is currently working across a range of nutrition fields including private practice (based in Geelong), aged care and sports nutrition (with Western Bulldogs AFL Women’s). Maggie graduated from Deakin University with a Bachelor of Health Science and Masters of Dietetics and is passionate about empowering individuals with evidence-based knowledge to improve their health and management of chronic diseases.

(0.55) The difference between type 1 and type 2 diabetes

(3.28) Type 2 diabetes management

(4.00) Pre-diabetes – what is it

(5.28) Warning signs for type 2 diabetes

(6.16) Diet and diabetes management

(8.33) Meal skipping and diabetes

(8.55) Carbohydrates and how they affect diabetes

(10.30) Glycaemic index explanation

(12.13) Plant-based diet and how this can be effective

(14.00) How to switch your diet to a plant-based diet

(15.07) What should our dinner plate look like?

(16.46) Favourite recipes

(17.36) Tips for eating at restaurants

(19.25) Diabetes and snacks

(21.11) The benefits of oats

(21.53) Alcohol and diabetes

(22.46) Lifestyle strategies to prevent pre-diabetes

(24.30) Where to find more info

Useful Links

https://www.diabetesaustralia.com.au/

https://www.diabetesaustralia.com.au/risk-calculator

https://baker.edu.au/health-hub/fact-sheets

https://www.eatforhealth.gov.au/

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

How to Sleep Better: Science-backed Sleep Hacks

Professor Dorothy Bruck is a Professor of Psychology at Victoria University, has over 70 peer-reviewed publications, and is Chair of the Sleep Health Foundation. She has a particular expertise and interests in sleep/wake behaviour, mental health, and chronic fatigue.

(0.35) Why sleep matters

(1.25) Sleep and its restorative role

(2.00) Number of hours of sleep we need

(2.50) Children and adolescent sleep requirements

*Please note: Podcast error - Dorothy mentions teenagers need 14-17hours sleep, however this should be 8-10 hours.

(3.37) Weekends, sleep and teenagers

(5.01) Can we sleep too much?

(6.22) The secrets to afternoon napping

(7.56) Can we train ourselves to need less sleep?

(8.39) The problem with sleep deprivation

(9.16) Sleep and wake time consistency

(10.04) Circadian rhythm – what is it and what does it do?

(11.02) The hormone melatonin

(11.45) The sleep drive

(12.57) What does "normal" sleep looks like

(14.07) Sleep cycles

(15.37) Gender and sleep differences

(17.05) Indications of quality sleep

(19.02) Sugar cravings and sleep deprivation

(19.22) Tools to help sleep

(21.53) Self soothing

(23.11) Unwinding before bed

(25.28) Alcohol and sleep

(26.30) Exercising before bed

(27.43) Are there specific foods that help sleep?

(28.51) Time between dinner and sleep

(29.09) The most beneficial thing you can do to get a good nights sleep

(29.44) The link between sleep and anxiety and depression

(30.44) Genetics and insomnia

(31.49) Impact of sleep and memory

(32.15) Sleep and dementia relationship

(33.19) Ageing and how this impacts sleep

(35.19) The most surprising things I’ve learnt from sleep research

(36.50) Where to find out more on sleep improvement   

Useful Links

https://www.sleephealthfoundation.org.au/ 

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Brain Food with Dr Joanna McMillan

Dr Joanna McMillan is a PHD qualified nutrition scientist and accredited practicing dietitian, as well as appearing regularly on television across a variety of networks, featuring on a number of radio stations and appearing in online and print publications.

In this episode, the impact of food on the brain will be discussed.

(0:35) The brain and ageing

(3.09) Key risk factors for cognitive decline and dementia

(4.28) Should we be scared of carbohydrates?

(5.22) Role of carbohydrates in brain health

(6.52) Understanding the impact of different forms of carbohydrates

(7.51) Smart carbohydrates

(8.59) Top wholegrains to include in the diet

(10.17) Diversify your grains

(10.47) Fibre types and brain health

(11.45) Where to find resistant starch

(13.07) The gut and the brain

(13.41) Protein and brain health

(15.57) Embracing good fats in the diet

(17.37) Cognition and extra virgin olive oil

(19.29) Key foods to emphasise for better brain health

(21.10) Foods to cut out for better brain health

(22.18) Where to find out more on this topic

Useful Links

http://drjoanna.com.au

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Building Resilience with Young People

Andrew Fuller is a clinical psychologist who has worked with over 1,000 schools and more than 500,000 young people, is a Fellow at the University of Melbourne, has been a scientific consultant on the ABC, as well as written more than 8 books on the topics of parenting, resilience, and identifying strengths for young people.

In this episode we’ll be discussing resilience in children and teenagers.

(0:42) How did you become interested in building resilience in children and teens?
(1:27) Definition of resilience
(2:29) How do we know if we need to build resilience in our children and teens?
(2:45) Importance of making mistakes
(3:45) How to foster and build resilience in children and teens
(4:40) Importance of connection
(4:55) Importance of protection
(5:22) Importance of respect
(6:08) What to look for when choosing a school
(8:21) The importance of role modelling
(9:52) How to connect to your own learning strengths
(12:13) Setting boundaries
(14:48) Recognising low self-esteem in children or teens
(16:55) Developing social skills
(19:03) Consistency and how this impacts your child
(21:51) Separated families and resilience
(24:21) “Click and go” generation
(26:27) Instant gratification
(28:20) Teaching kids to wait
(29:21) Key ways to maintain good relationships with kids
(30:19) Rituals and why they are important
(31:14) Top 3 golden rules of parenting
(35:36) How can parents and carers look after themselves?
(37:50) What books have you written on the topic?

Useful Links

http://andrewfuller.com.au/ 
https://mylearningstrengths.com/  

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

 

Know Your Hormones

In this episode we’ll be talking to Dr Sonia Davison who is an endocrinologist with extensive experience and special interest in Women's Health. She is a Clinical Fellow with Jean Hailes for Women’s Health and has also been a research fellow at the Women’s Health Research Program, Monash University. She is in private practice at Cabrini Medical Centre, Malvern, and at Jean Hailes for Women's Health, in Clayton.

Show Topics:

(0:36) The role of the endocrinologist

(0:56) Hormones and their role in the body

(1:37) Types of hormones

(3:06) Hormonal fluctuations by life stage

(4:20) Hormonal imbalance

(5:07) Thyroid hormone imbalances

(6:15) Symptoms of overactive thyroid

(6:38) The effect of hormones on mood

(7:48) Impact of stress on hormones

(8:52) Stress management to improve hormone health

(10:02) Premenstrual syndrome (PMS) – hormone fluctuations and symptoms

(11:37) Where to find more information on women’s hormone health

Useful Link: https://jeanhailes.org.au/  

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Ask the Endocrinologist: Peri-menopause and Menopause

In this episode we’ll be talking to Dr Rosie Worsley who is an endocrinologist specialising in women’s health on the topic of menopause. Rosie consults at the Jean Hailes Medical Centre at Epworth East Melbourne and worked for five years in the Alfred Hospital Women’s Health and Women’s Mental Health Clinics, looking after the endocrine needs of women with complex medical and psychiatric conditions. Rosie completed her PhD in menopause in 2017 and has received the young investigator prize from the Australian, European and International Menopause Societies.

(0:49) The role of the endocrinologist

(1:22) Explanation of menopause

(2.06) Menopausal symptoms

(3:48) How you can alleviate symptoms

(5:07) Impact of menopause on mood and mental health

(6:10) Hormone therapy – benefits and risks

(8:45) Bioidentical hormones

(9:58) Cognitive behavioural therapy – what it is and use in menopause

(11:05) Health after menopause

(11:52) Looking after your bones

(12:33) Where to find more information about menopause

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.