Eat, Live & Move with Miyagi

Welcome to the Eat, Live and Move Podcast by Miyagi, where we bring you the latest science-backed conversations - without the fluff, or the fads.In part 2 of our mini-series on type 2 diabetes, Dr. Gina Cleo and Dr. Ross Walker dive deep into the world of type 2 diabetes management, shedding light on the importance of a multidisciplinary approach. They stress the crucial role of a healthcare team comprising doctors, dietitians, and fitness experts in effectively managing this condition.Dr. Cleo and Dr. Walker unpack a treasure trove of practical tips and insights to help you navigate the diabetes journey with confidence. From the significance of healthy eating habits and weight management, to the importance of reducing calories and sugar-sweetened drinks, they leave no stone unturned.The hosts also underscore the importance of prioritising good sleep, healthy eating, and stress management techniques in diabetes management. They highlight the role of medication adherence, regular monitoring, and finding the right healthcare professional for support in staying on track.Meanwhile, the hosts also explore how stress can lead to unhealthy habits like overeating, poor sleep, and substance abuse, but they offer practical stress management techniques to help you maintain healthy habits.In essence, Eat, Live, Move emphasises the importance of a balanced diet, regular doctor visits, and medication adherence for optimal diabetes management.Today is also the season finale of Season 1 of Eat, Live and Move with Miyagi. Thank you to all of our loyal listeners for tuning in so far. We’ll be back for Season 2 shortly!Episode Highlights:00:00 Coming up2:25 The importance of a balanced diet and healthy eating habits for managing diabetes.5:19 An anecdote about a patient who lost weight by cutting out alcohol and exercising regularly.7:47 Stress management techniques to reduce stress levels and improve overall health.10:12 Managing diabetes through breathwork14:14 What are the medications for type 2 diabetes?23:29 What’s the misconception about taking insulin?25:49 How untreated diabetes can lead to macro and micro vascular diseases.32:17 Is type 2 diabetes can be reversed?38:14Iindividuals at higher risk of diabetes can still make a powerful lifestyle!40:40 Question of the week. Connect With Us:Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://bitly.ws/3cj2o  Visit our Website: https://www.miyagi.coach/    See omnystudio.com/listener for privacy information.

Welcome back to another enlightening episode of Eat, Live, Move with your hosts Dr. Ross Walker and Dr. Gina Cleo. Today, we're diving deep into one of the most prevalent health concerns of our time: Type 2 Diabetes. Join us as we unravel the intricacies of its diagnosis, risk factors, and empowering lifestyle changes.In this episode, our hosts discuss the prevalence of Type 2 Diabetes, mentioning that it is currently on the rise globally, posing a significant public health challenge. Factors such as sedentary lifestyles, unhealthy dietary habits, and increasing obesity rates contribute to this alarming trend. Understanding the scope of this epidemic is crucial in addressing and combating its pervasive impact on individuals and communities worldwide.Insulin resistance serves as a precursor to Type 2 Diabetes, leading to a condition known as pre-diabetes. This metabolic dysfunction impedes the body's ability to utilise insulin effectively, resulting in elevated blood sugar levels. Identifying and addressing insulin resistance early on can prevent the progression to full-fledged diabetes, highlighting the importance of proactive health management.Dr. Walker and Dr. Cleo emphasise that living a healthy lifestyle is remarkably more effective than any pharmaceutical intervention in managing Type 2 Diabetes. From adopting a nutritious diet rich in whole foods to engaging in regular physical activity, lifestyle modifications offer unparalleled benefits for improving metabolic health and overall well-being. These holistic approaches address the root causes of diabetes and empower individuals to take control of their health destinies.Recognising the symptoms and warning signs of diabetes is crucial for early detection and intervention. From increased thirst and frequent urination to unexplained weight loss and fatigue, these indicators signal the need for prompt medical evaluation. By staying vigilant and proactive, individuals can take proactive steps to manage their health effectively.Meanwhile, our hosts emphasise the importance of consistency over intensity when it comes to making lasting lifestyle changes. Building healthy habits takes time and patience, and adopting a sustainable approach is key to long-term success. By prioritising gradual progress and incorporating small, manageable changes into daily routines, individuals can cultivate lifelong behaviours that support optimal health and well-being.By understanding its diagnosis, risk factors, and the transformative potential of lifestyle interventions, we can empower ourselves to take proactive steps towards prevention and management. Join us next time as we continue our journey towards vibrant health and vitality on Eat, Live, and Move with Miyagi!Thank you for tuning in!Episode Highlights:00:00 Coming up2:41 Type 2 diabetes and rapid increase in incidences worldwide.5:37 How can you distinguish type 1 and type 2 diabetes?10:58 Why does insulin resistance lead to pre-diabetes?15:43 The reason why living a healthy lifestyle is four times more effective than any drug or supplement a doctor can prescribe. 21:13 Women with gestational diabetes will develop Type 2 diabetes later in life.25:58 What are the modifiable risk factors of having diabesity? (Type 2 diabetes + obesity)31:13 What are the symptoms and potential warning signs of diabetes?35:40 The importance of consistency over intensity and the time frame for changing your habit. 37:04 Question of the week. Connect With Us:Subscribe on Youtube: https://www.youtube.com/@ELMMiyagiListen on Spotify: https://bitly.ws/3cj2o  Visit our Website: https://www.miyagi.coach/   See omnystudio.com/listener for privacy information.

Welcome back to another insightful episode of Eat, Live, Move with Miyagi! In this episode, our hosts Kate Krieg and Dr. Gina Cleo explore the fascinating topic about  your environment, and how this can influence your habits and goals. Cultural norms play a massive role in shaping these beliefs. Kate and Dr. Cleo discuss how deeply ingrained cultural norms influence our perceptions and decisions, shedding light on the subtle yet powerful impact of societal influences on our habits. Personal growth isn't just about setting goals; it's about understanding ourselves better. Dr. Cleo shares invaluable insights into achieving personal growth through self-awareness. By knowing ourselves deeply, we can navigate our environments more effectively and stay aligned with our aspirations.Kate and Dr. Cleo also discusses how visualisation and mental rehearsal can skyrocket our confidence levels. By vividly imagining our successes, we pave the way for actualising our goals with greater assurance and determination.Bad habits holding you back? Fear not, because self-awareness is your secret weapon. Our hosts explain how understanding our habits and triggers empowers us to break free from unhealthy patterns, fostering a more fulfilling and purposeful life.Hence, success isn't always a linear journey, and self-care plays a pivotal role in navigating its twists and turns.Tune in to Eat, Live, Move for more insightful discussions on living your best life in harmony with your environment. Remember, your goals are within reach, and your environment can be your greatest ally on the journey to success.Episode Highlights:00:00 Coming up02:25 How cultural norms shape human’s beliefs about what is right and wrong5:15 How to achieve personal growth with self-awareness8:42 What happens when your social influences can make a great impact on your behavior and values14:11 How visualisation and mental rehearsal boost confidence?18:31 Why is self-awareness the secret weapon for bad habits?25:34 Always set boundaries and prioritise self-care31:34 The relevance of knowing the non-linear nature of success and self-careConnect With Us:Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://bitly.ws/3cj2o  Visit our Website: https://www.miyagi.coach/  See omnystudio.com/listener for privacy information.

This week on "Eat, Live, & Move with Miyagi," Kate, the new Chief Transformation Officer of Miyagi and with Dr. Gina Cleo discusses the all-important topic of self-awareness in our health and wellness journey. In a fast-paced world, it can be easy to rush or do things on autopilot with a lack of self-awareness or reflection. However, this can have a negative impact on our health-behaviours, and mean we aren’t stopping to reflect, or have awareness of our behaviours. Kate and Dr. Gina talks about the importance of savouring a slower-paced life, and taking time to stop, pause and reflect to enjoy the present moments. That means, when you find yourself thinking about something you need to do, or something that’s already happened, or something that might happen, gently bring yourself back to the present moment. Focus on what’s going on right now. On your actions, on your environment, on others around you. This takes practice but is essential. Kate provides 3 practical tips to help you practise intentional reflection to “strengthen the muscle”  throughout your day to make the process easier. One example is taking 3 deep breaths to improve mindfulness, and bring conscious attention to the present moment. Kate explains that this can work across many settings, for example whether that be before a new task, or to help with behaviours such as slowing down eating, or stopping impulsive drinking or eating.  Stay tuned for more episodes of "Eat, Live, and Move with Miyagi". Remember, slowing down is a conscious choice, and not always an easy one, but it leads to a greater appreciation for life and a greater level of happiness.   Episode Highlights: 00:00 Coming up 01:46 What is self-awareness and its importance in personal growth? 08:27 Why does the conscious mind tend to focus attention? 10:24 What are human’s two brain systems? 12:20 Know these mindfulness practices to increase your self-awareness. 16:26 How to slow down and enjoy the present moment? 21:51 Learn how to savour each moment in life.  30:10 Why it’s worth it to try sitting with your own discomfort instead of avoiding it.  38:48 A question for Kate from Charlie. 39:09 Making internal changes can empower personal growth and development.    Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://bitly.ws/3cj2o Visit our Website: https://www.miyagi.coach/      About the Guest: Kate's transformation began with a stressful corporate career that left her unfulfilled. She turned things around by integrating evidence-based tools and listening to her inner wisdom. This shift led her to leave her executive career in 2015 to start her coaching practice, achieving six figures in her first year through word-of-mouth referrals. She also lost 30 kilograms, overcame a 20+ year alcohol habit, and earned Honours Recognition for her MBA despite not finishing Year 12. Kate has designed a fulfilling life that allows her to make a positive impact daily. See omnystudio.com/listener for privacy information.

In this episode of Eat, Live, and Move with Miyagi, we're diving into the world of mindset transformation with Coach Kate Krieg.  Imagine this: You've tried countless diets, only to feel like a failure when they don't work. But what if the problem isn't you? What if it's the approach that's failing you? Join us as Kate explores how the dieting industry can condition us to believe that we're the problem, when in reality, it's the approach that's flawed. The Chief Transformation Coach at Miyagi shares practical tools and skills to help you break free from this cycle and achieve lasting change from the inside out. Discover how challenging your existing mental models and defense mechanisms can lead to a healthier, more fulfilling life. It's time to transform your mindset and transform your habits. Tune in now and start your journey towards a healthier you. Remember that your mindset is the key to your transformation journey. By challenging your existing mental models and seeking evidence that contradicts your patterns, you can break free from unhelpful habits and take control of your health and happiness.  Start your journey of internal transformation today.   Episode Highlights: 00:00 Coming up 03:28 Achieving Lasting Weight Loss through Internal Transformation 08:16 Sustaining Weight Loss through Internal Transformation 14:44 Understanding Mental Models and Defense Mechanisms 19:36 How Mental Models Affect Your Health and Wellness Goals   Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://bitly.ws/3cj2o Visit our Website: https://www.miyagi.coach/    See omnystudio.com/listener for privacy information.

This week on "Eat, Live, & Move with Miyagi," we share an exciting announcement and introduce our new Chief Transformation Officer at Miyagi, Kate Krieg. In this episode, Kate talks with Dr. Gina Cleo about her journey to better health, the power of mindset, and how she helps busy people improve their wellness through mindset coaching. She discusses her shift from external methods to internal mindset changes, emphasising the importance of self-awareness, self-compassion, and small, sustainable changes. Kate's journey highlights the power of intrinsic motivation and finding what works best for oneself. Throughout the talk, they discuss the challenges of staying healthy, dealing with stress, and learning to trust yourself. Kate's story is relatable and shows that you can make real, lasting changes by taking small, manageable steps and focusing on improving yourself. Stay tuned for more episodes of "Eat, Live, and Move with Miyagi," and remember, improving your health starts with one small step.   Episode Highlights: 00:00 Coming up 03:38 Challenges with Weight Loss and the Power of Mindset Coaching 07:31 Exploring a Weight Loss Journey and the Path to Self-Discovery 12:11 Conquering Self-Doubt and Embracing Healthy Changes 23:56 Weight Loss, Identity, and the Journey of Self-Improvement 28:58 Cultivating Self-Awareness and the Practice of Mindful Eating 34:01 Embracing Responsibility for One's Healing Journey   Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://bitly.ws/3cj2o Visit our Website: https://www.miyagi.coach/      About Kate: Kate's transformation began with a stressful corporate career that left her unfulfilled. She turned things around by integrating evidence-based tools and listening to her inner wisdom. This shift led her to leave her executive career in 2015 to start her coaching practice, achieving six figures in her first year through word-of-mouth referrals. She also lost 30 kilograms, overcame a 20+ year alcohol habit, and earned Honours Recognition for her MBA despite not finishing Year 12. Kate has designed a fulfilling life that allows her to make a positive impact daily.  See omnystudio.com/listener for privacy information.

In this new episode of "Eat, Live, & Move with Miyagi," Dr. Ross Walker, a distinguished cardiologist and preventive health expert with 40 years experience, explores a topic that everyone should be aware of - stroke. One in four people globally will have a stroke in their lifetime.So it's something that impacts a lot of people around the world, not just in Australia. In this week’s episode, Dr Ross covers all things relating to stroke. He first explains that strokes, which affect many people worldwide, can be caused by a condition called atherosclerosis, which also contributes to heart attacks. Dr. Ross discusses the two main types of strokes—hemorrhagic and ischemic—and explains their symptoms and causes. He emphasises the importance of recognising stroke symptoms early, such as sudden speech problems or weakness, and seeking medical help immediately. Additionally, Dr. Ross talks about ways to prevent strokes, including managing high blood pressure and diabetes. He also touches on advanced treatments like clot removal and how they can benefit stroke patients. He highlights the impact of family medical history and lifestyle choices on stroke risk, and recommends regular check-ups and a healthy lifestyle to prevent strokes. Tune in to this episode to learn more about strokes and how to take proactive steps to protect your heart health.   Episode Highlights: 00:00 Coming up 05:00 Understanding Stroke Types and Symptoms 09:22 Stroke Causes and Management, with a Focus on Atrial Fibrillation 14:03 Heart Conditions and Their Diagnosis 17:29 Blood Clotting Disorders and Their Relation to Stroke 23:53 Genetic Testing for Stroke Prevention and Lifestyle Management 31:36 Nurturing the Mind-Body Connection and Exploring the Purpose of Life   Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://bitly.ws/3cj2o Visit our Website: https://www.miyagi.coach/   See omnystudio.com/listener for privacy information.

There’s so much hype around supplements for health and wellbeing, but is there any merit to it? And is it backed by science? In the latest episode of "Eat, Live, & Move with Miyagi," Dr Gina Cleo and Ross Walker explore the world of supplements, where Dr Ross shares his top 5 evidenced-based supplements specifically for heart health. The conversation starts around supplements in general, and the role they can play in health and wellbeing. Dr Ross shares his 80:10:10 rule, and that 80% of your management should be lifestyle factors e.g. nutrition, regular movement, good quality sleep, 10% as evidenced-based supplements and 10% appropriate use of pharmaceutical drugs (where clinically indicated).Dr Ross stresses listeners that supplements are in fact a supplement, not a replacement for a good diet, regular movement and good quality sleep. Dr Ross Walker then deep dives into the 5 key evidenced-based supplements he recommends to his patients for heart health including: Bergamet Advanced  Kyolic Garlic Vitamin K2 Ubiquinol  Magnesium Orotate  For each supplement, Dr Ross and Dr Gina discuss the supplement, benefits, clinical research findings and any contraindications to consider. Tune in to this episode to gain valuable insights into the unique benefits of each supplement and their contribution to heart health. Join the conversation on the latest research and insights into heart health supplements, offering practical advice for maintaining a healthy heart.  Disclaimer: Dr Ross Walker recommends speaking with your General Practitioner or Specialist prior to commencing new supplementation, to ensure they are suitable based on your current medical status.   Episode Highlights: 00:00 Coming up 07:37 Surviving in the Wild with Supplements 11:28 Unlocking Health Benefits of Bergamot Products 15:36 Boosting Cardiovascular Health with Bergamot and Kyolic Garlic 19:27  The Power of Garlic and Vitamin K2 23:17 Optimising Cardiac Health: Vitamin K, Ubiquinol, and Magnesium   Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://bitly.ws/3cj2o Visit our Website: https://www.miyagi.coach/   See omnystudio.com/listener for privacy information.

Dr. Gina Cleo and Dr. Ross Walker are back with another episode of 'Eat, Live, & Move with Miyagi.' This time, they're deep diving into one of the WORLD’s most evidenced-based diets - the Mediterranean diet! But while it’s called a ‘diet,’ it's more a way of living for the Mediterranean people. Not only does it embody a holistic approach to nourishment, but it's also about regular movement, community, culture, and so much more! In this episode, our hosts explore that the Mediterranean diet isn't just about fancy ingredients—it's about eating whole foods, lots of veggies and fruits, and enjoying some cheese now and then. It can also help reduce inflammation in your body and lower your risk of mental health problems. Plus, it can even help you look younger! We know it's hard to give up your comfort foods like burgers and fried chicken, but Dr. Gina and Dr. Ross have some tips to help you out. They suggest cooking with olive oil instead of unhealthy fats and adding a salad to your meal. So, if you're ready to start feeling healthier and happier, give this episode a listen. You might just find yourself loving olives and craving a stroll through a Mediterranean vineyard by the end. Remember, taking care of your health now will pay off later. Stay informed, stay proactive, and your body will thank you in the long run.   Episode Highlights: 00:00 Coming up 05:10 Mediterranean Diet Benefits And Food Pyramid 12:14 Mediterranean Diet Benefits For Heart Health, Diabetes Prevention, And Anti-Aging 19:15 Discovering Mediterranean Diet And Lifestyle Benefits 24:05 Mediterranean Diet And Its Impact On Health 29:41 Mediterranean Diet And Healthy Eating Habits 34:28 Healthy Eating Habits And Breathwork   Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://bitly.ws/3cj2o  Visit our Website: https://www.miyagi.coach/   See omnystudio.com/listener for privacy information.

Let's kick those bad habits and work towards your goals in a healthy way! Welcome to 'Eat, Live, & Move with Miyagi,' where Dr. Gina Cleo and Dr. Ross Walker are here to help you with all things health and habits. In this episode, our co-hosts expose the most common mistakes people make when setting goals.  As the habit change expert, Dr Gina leads the conversation in the goal setting space, sharing 5 key mistakes she sees clients make, and simple ways you can combat this. Dr. Walker shares how, as a specialist in heart health, he's always learning new things. The hosts chat about setting goals without making things too hard, and they throw in some funny stories too. They delve into how to make changes that stick, emphasising small, doable steps over big, hard-to-reach goals. Dr. Cleo and Dr. Walker also shares what motivates them in their work, making it clear that everyone has different things that drive them.  The episode finishes with the “Member Question of the Week” from Maria, asking about salt and its impact on blood pressure, and cramping.  Join us for an episode that takes on health and habits, perfect for anyone in their teens and beyond. It's not just another health podcast—it's a conversation that could make a real difference in how you live the healthy life you deserve.   Episode Highlights: 00:00 Coming up 02:23 Mastering Goal Setting and Self-Improvement 07:53 Crafting Achievable Goals and Cultivating Success Habits 13:40 Nurturing Healthy Habits and Surpassing Obstacles 18:34 Unveiling the Many Faces of Motivation 24:22 Member Question of the Week: Managing Salt Intake   Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/   See omnystudio.com/listener for privacy information.

Welcome to part 2 of the Mental Health Awareness mini-series of "Eat, Live, & Move with Miyagi." In this week's episode, we're diving into two important aspects of your mental well-being: sleep and stress management. Our co-hosts start by talking about how sleep connects to mental health. It's crucial for your overall well-being, and we  share some real-world stats about the cost of poor mental health and mental health disorders in Australia. Simple tips  for better sleep are shared, such as avoiding screens before bedtime, and creating a good sleep environment. Moving on to stress – we all feel it. Our hosts, Dr. Gina and Dr. Ross, explain how chronic stress affects our bodies and minds. They share practical solutions like exercise, mindfulness, meditation, and breathwork – things you can easily do. Please note: this mini series is general advice, and is NOT designed to replace support from  health professionals such as a psychologist, counsellor or GP for guidance around medications. These support services are extremely important in the management of mental health concerns, and diagnosable conditions. If this episode triggered anything for you, and you need to speak with someone now, please know you can seek support at lifeline by calling 13 11 14.   Episode Highlights: 00:00 Coming up 04:52 Sleep's Influence on Mental Health and Hormone Balance 13:32 The Relationship Between Sleep Habits and Overall Health 17:15 Stress Management's Role in Mental Health 23:53 Stress Management's Dual Impact on Mental and Physical Health 30:21 Mental Health, Stress Management, and Blood Pressure   Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/    See omnystudio.com/listener for privacy information.

Let's talk about something important that affects 43% of Aussies between 16 and 85 years old – mental health. That's equivalent to approximately eight and a half million people - a staggering statistic. In this 2-part Mental Health Series, Dr. Gina Cleo and Dr. Ross Walker address mental health, and its current impact on society, not just in Australia, but worldwide.  But the best part is– they're not just talking about how mental health affects people; they're talking about how the things we do every day, like what we eat and how we move, can make a big difference. Yes, according to evidenced-based research, your lifestyle choices affect your mental health. In part 1 of this mini series, our hosts explore two major lifestyle factors that can improve mental health conditions such as anxiety and depression: nutrition and regular exercise.  Dr. Cleo talks about the evolving space of "nutritional psychiatry"  and how research has shown that eating a certain way, like the Mediterranean diet, can make our minds feel better. Dr. Walker agrees and dives deeper into key nutrients such as omega-3s found in fish, nuts, and seeds. Then, exercise is discussed in detail, citing a large study from the University of South Australia that found physical activity 1.5 times more effective than counseling or leading medications for depression, anxiety, and psychological distress in all adult populations. The episode finishes with simple strategies you can apply to add more movement to your routine. So, if you want to know how your lifestyle choices can make your mind feel good, this episode is for you! Be sure to tune into PART 2 next week, as sleep and stress management are discussed!   Episode Highlights: 00:00 Coming up 04:52 Understanding Mental Health and Anxiety 10:06 Exploring Mental Health Concerns and Breaking Stigma 14:28 The Link Between Mental Health and Nutrition for Improved Well-being 18:43 The Influence of Diet on Depression, Highlighting the Mediterranean Diet's Advantages 23:03 Omega-3 Supplements: Their Mental Health Benefits 27:52 Impact of the Mediterranean Diet on Mental Well-being 32:47 Nourishment, Movement, and Mental Health Harmony 36:59 Enhancing Mental Health and Physical Well-being 41:55 Lifestyle Choices for Mental Health, from Walking Meetings to Smart Food Decisions   Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/  See omnystudio.com/listener for privacy information.

How to stay on track with your goals – a question that most of us wanted to ask. Is there a secret? Maybe. But there are scientific facts behind it! In this week’s episode, Dr Gina Cleo and Dr Ross Walker reveal the science behind goal setting, and the do’s and don’ts to help you achieve success. With many people approaching the new year with new goals, this episode is a great refresher to start the year 2024. First, they uncover the top 3 principles of goals setting, highlighting that you need to choose goals that really matter to you, and align with your true values. They also explain that goals should be a bit hard but not too hard, like finding the perfect balance. Forget the big words – they talk about why goals are more than just being "SMART" and how they're connected to feeling good about yourself and keeping an eye on how you're doing. Plus, Dr Gina Cleo uncovers the top 6 essentials you need to consider to set realistic goals, and actually achieve them! So, if you want to be your best self, listen to Eat, Live, & Move with Miyagi Podcast. They're here to remind you that your best self is just a few well-set goals away.   Episode Highlights: 00:00 Coming up 02:10 Mastering Life's Challenges: Setting and Achieving Goals 06:55 The Crucial Role of Goal Setting 12:44 Fueled by Motivation: Cultivating Exercise Habits 17:01 Goal-Setting and Motivation Tactics 24:06 Health Checkups and Goals for a 40-Year-Old   Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/    See omnystudio.com/listener for privacy information.

Hypertension, aka High Blood Pressure, is a dangerous cardiovascular risk. Dr. Ross Walker, a seasoned cardiologist with over 40 years experience, and Dr. Gina Cleo, tackle the ins and outs of hypertension in the latest episode of “Eat, Live, & Move with Miyagi.” We all know that high blood pressure can increase our risk for heart disease. But it can also affect our kidneys, our eyesight, damage arteries that lead to stroke, and even lead to atrial fibrillation and heart failure. This episode offers practical advice on how you can manage blood pressure, and simple ways you can measure it from the comfort of your own home. Our hosts also throw in some lifestyle changes. Regular exercise, cutting back on sugar and salt, and following the DASH diet. Nutrition insights-- like the amount of salt from "sneaky foods" we don't even think about. And what alcohol can do to your blood pressure if you drink every day. . Stress management, dark chocolate, and even fixing your sleep apnea can actually play a role in managing your blood pressure. But it's not all about that; they talk about low blood pressure too. Doctor Ross also talks about all things relating to medication, why it's not the villain, and what to do if you’re experiencing side effects from the prescribed medications. Tune in for this info-packed episode that not only educates but empowers YOU to take control of your cardiovascular health. ❤️   Episode Highlights: 00:00 Coming up 04:12 Impact of High Blood Pressure on Health 08:35 Non-Drug Methods for Managing High Blood Pressure  13:06 Lifestyle Changes and Supplements for Lowering Blood Pressure 16:56 Understanding Blood Pressure Medications and their Side Effects    Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/    See omnystudio.com/listener for privacy information.

Bowel cancer is the second deadliest form of Cancer in Australia, claiming the lives of nearly 5400 people each year.  Yet according to Bowel Cancer Australia, 99% of bowel cancer cases can be successfully treated if detected early. Sadly, fewer than 50% of cases are. This week's episode of Eat, Live and Move with Miyagi is dedicated to an important discussion, to raise awareness of the dangers of bowel cancer, and the importance of prevention, and early detection. It's also a subject close to Dr Ross Walker’s heart, given his late fathers diagnosis with the disease and his position as Chairman of the Gut Foundation. In this insightful episode, Dr. Gina Cleo and the distinguished Dr. Ross Walker, delve into the intricacies of bowel cancer. Bowel cancer, and polyps are discussed in detail, followed by a comprehensive guide of red flag symptoms to be aware of and what to do if you notice any symptoms occurring. The doctors also discuss lifestyle factors, genetic predispositions like Lynch syndrome, and the concerning rates of bowel cancer in Australia. Dr. Walker emphasizes the importance of early detection, particularly for those with family histories, advocating for regular screenings, including colonoscopies. Addressing risk factors, the episode categorizes them into non-modifiable and modifiable aspects, considering age, family history, and lifestyle choices. Dr. Cleo and Dr. Walker draw attention to the correlation between bowel cancer and factors such as processed meats, sedentary lifestyles, and excess weight.  The impact of smoking and heavy alcohol consumption on bowel cancer risk are also discussed, advocating for moderation and cessation. They conclude by underlining the efficacy of the National Bowel Cancer Screening Program, offering free screening tests to eligible individuals aged 50-74. Bowel cancer awareness saves lives. After this episode, we hope you walk away feeling confident, and armed with the knowledge and tools to reduce your risk of this deadly disease.   Episode Highlights: 00:00 Coming up 02:42 Bowel Cancer Risk Factors and Symptoms 08:07 Bowel Cancer Symptoms and Red Flags 12:06 Strategies for Reducing Risk Factors in Bowel Cancer  16:54 Exploring Genetic Risk Factors for Colon Cancer Across Populations  21:29 The Impact of Exercise, Diet, and Cancer Prevention 26:37 Delving into Diets, Body Types, and the Complexities of Addiction  32:06 Bowel Cancer Screening and Insights into Habit Formation   Mentioned in the Episode: Learn about the National Bowel Cancer Screening Program here: https://bitly.ws/36f2q  Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/    See omnystudio.com/listener for privacy information.

This week on "Eat, Live & Move with Miyagi”, our hosts, Dr. Gina Cleo and Dr. Ross Walker joined forces to discuss an important topic at this time of year - setting new year's resolutions. According to research, 92% of new year's resolutions fail come February, and Dr Gina explains why. Drawing on research, Dr Gina and Dr Ross advocate for a shift in mindset by concentrating on rituals rather than immediate results. The episode also explores the "Power of Three," explaining that our brains can simultaneously handle three habit changes, and practical ways you can successfully achieve habit change e.g. sharing goals with loved ones, using habit trackers, and viewing obstacles as opportunities for alternative actions. As our hosts address real-world health concerns and offer personalised solutions, the podcast exercises a powerful reminder of the five keys to optimal health —no addictions, good quality sleep, consuming a balanced diet, moving often, and, perhaps most crucially, happiness and stress management.   So, let the journey towards well-being begin—one habit at a time. Happy New Year, dear listeners!   Episode Highlights: 00:00 Coming up 01:18 Unveiling the Truth Behind New Year's Resolutions: Success Rates Explored 05:49 Navigating the Landscape of Habits, Goals, and Consistency 09:54 Unleashing the Power of Three: Habit Changes, Brain Capacity, and Accountability 13:15 Decoding the Connection Between Healthy Habits and Effective Cholesterol Management   Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/   See omnystudio.com/listener for privacy information.

On this week’s episode of "Eat, Live, and Move with Miyagi," Dr. Gina Cleo and Dr. Ross Walker dive deep into the topic of self-compassion. The hosts emphasise the importance of applying self-compassion when striving to achieve health and wellness goals, steering away from the all-or-nothing mindset and embracing imperfections. The discussion unfolds with a thorough exploration of self-compassion, drawing from Kristin Neff's book. The hosts explain why self-compassion is such an important, yet overlooked component of achieving success. They also share practical ways to apply self-compassion, emphasising kindness, gentleness, and understanding towards oneself, especially during challenging times.  The hosts dispel myths surrounding perfection and the unique challenges even doctors face. Mindfulness and meditation are highlighted as tools to foster self-compassion, promoting a balanced perspective on emotions.  The episode explores the link between self-compassion, motivation, and preventing health issues. The hosts share personal experiences, reinforcing the idea that setbacks are part of the journey, and self-compassion is the key to staying positive and motivated. Self-compassion is the cornerstone of a transformative journey to wellness. Remember, the journey is ongoing, and with self-compassion, every step forward is a triumph. Subscribe for more valuable insights on "Eat, Live, and Move with Miyagi."   Episode Highlights: 00:00 Coming up 04:41 Exploring Self-Compassion and Mindfulness 08:38 The Impact of Self-Compassion on Motivation 13:50 The Role of Self-Compassion in Effective Goal Setting 18:35 Self-Compassion, Meditation, and the Power of Journaling  23:56 Mind and Body Wellness: Connecting Mental Health, Self-Compassion, and Diet   Book Mentioned: The Science of Mindfulness and Self-Compassion: How to Build New Habits to Transform Your Life by Kristin Neff (https://bitly.ws/33VLq)    Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/  See omnystudio.com/listener for privacy information.

In this enlightening episode of the Eat, Live, and Move podcast, our hosts, Dr. Gina Cleo and Dr. Ross Walker address a topic that is wildly misunderstood in society - cholesterol and its relationship with heart disease. With over 40 years experience as a cardiologist, Dr Ross Walker brings a wealth of knowledge  to debunk 5 common myths surrounding cholesterol, guiding our listeners through nuanced insights and evidence-based strategies: Myth #1: Total cholesterol is a key indicator of heart disease Myth #2: LDL cholesterol is “bad” and HDL cholesterol is “good” Myth #3: Everyone who has high cholesterol NEEDS to be on a statin Myth #4: There’s nothing you can do to reduce plaques in the arteries once they are there Myth #5: Heart disease is ALL due to lifestyle factors Contrary to popular belief, this episode clarifies that high cholesterol doesn't directly cause heart disease. Delving into the complexities of LDL and HDL cholesterol, they emphasize the significance of particle size, debunking myths surrounding statin prescriptions and whether calcified plaque can be reversed. Listeners are empowered with actionable lifestyle changes, including a healthy diet, exercise, quality sleep, and stress management, to shrink arterial fat content.  The genetic aspect of heart disease is explored, highlighting the insulin resistance gene as a predominant factor. Insightful anecdotes and the importance of early blood tests and calcium scores for proactive health management. Diving into the dietary landscape, the hosts dissect the real pandemic—diabesity—and its link to the insulin resistance gene. A sub-study revelation challenges preconceptions about red meat and high-fat dairy, while cautionary notes about processed meats and trans fats are sounded. Tune in to this authoritative and insightful episode to unravel cholesterol myths and pave the way for a heart-healthy lifestyle.   Episode Highlights: 00:00 Coming up 02:19 Deciphering Cholesterol's Physiology: A Vital Role in Cardiovascular Health 06:08 Myth-Busting Cholesterol and Heart Disease 10:11 Navigating Cholesterol's Impact on Heart Health 16:00 Cholesterol Evaluation and Statin Strategies  18:27 Assessing Risks and Preventive Measures 23:58 Understanding Contributions to Disease of Heart Health Genetics 29:32 Shielding Against Heart Disease through Diet and Lifestyle 35:32 Exploring Nutrition and Cultivating Healthy Habits   Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/    See omnystudio.com/listener for privacy information.

In this week's episode of "Eat, Live, and Move with Miyagi," our hosts, Dr. Gina and Dr. Ross, delve into the crucial topic of navigating healthy holidays. According to research, people eat ~40% more in the festive season and gain on average 0.5-2.5kgs. While this may not seem like alot, the greater issue is that people tend to struggle to lose that extra weight afterwards. So to help you navigate the holiday season, our hosts share some practical strategies provided by the team of Accredited Practising Dietitians at Miyagi. They begin by underlining the significance of viewing the holidays as a time for rest and rejuvenation rather than excessive partying and eating.  The discussion touches upon the common reasons for holiday weight gain, including increased socialising, alcohol consumption, and dining out. Our doctors stress the importance of not succumbing to overeating during the festive season, and simply ways you can manage this at festive events surrounding Christmas day.  This podcast episode also addresses the challenges of seeing relatives during the holidays, offering advice on self-compassion and maintaining normal routines. The hosts encourage listeners to embrace setbacks as learning opportunities and approach family gatherings with understanding and moderation. Tune in to "Eat, Live, and Move with Miyagi" for a credible and informed approach to navigating the holidays and maintaining a healthy lifestyle.   Episode Highlights: 00:00 Coming up 04:28 Navigating Holiday Weight Gain: Expert Tips from Dieticians 10:19 Cultivating Healthy Eating Habits Throughout the Holiday Season 15:00 Balancing Exercise, Self-Compassion, and Artificial Sweeteners This Holiday 21:39 Unveiling the Health Impacts of Sugar and Artificial Sweeteners    Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/   See omnystudio.com/listener for privacy information.

In Episode #10 of the Eat, Live, and Move podcast, our hosts, Dr. Gina and Dr. Ross, delve into ALL things relating to sleep, and why it's vital for our health.  Starting with the basics, Dr Ross uncovers the science -  Why do we need sleep? What are the benefits, and also the negative impacts of sleep deprivation in an acute setting vs chronic? From reduced attention, dysregulation of hormones to increased risk of type 2 diabetes, all is explained! Dr Gina and Dr Ross then discuss how consistently deviating from the optimal sleep duration of 6 to 9 hours per night can lead to chronic diseases, highlighting not only the importance of sleep quantity, but also quality. A large discussion is then had on sleep quality, discussing sleep cycles and the phases within, the vital importance of REM sleep. Plus, Dr Ross shares simple ways you can measure your sleep quality to determine if it’s in fact effective and restorative.  For those grappling with insomnia, Dr Ross and Dr Gina discuss the consideration of melatonin or sleeping pills, advocating for their judicious use and highlight the gravity of sleep apnea, urging listeners to seek professional assessment due to its association with cardiovascular disease and hypertension.  The episode wraps up with simple yet practical tips on how you can improve sleep quality for improved health and wellbeing We invite YOU to reflect on your sleep habits and make positive changes to improve the quality and quantity of your sleep.  Tune in to this week's episode of Eat, Live, and Move podcast for an engaging and informative exploration of the science of sleep.   Episode Highlights: 00:00 Coming up 01:07 The Secrets of Quality Sleep 06:02 Holistic Impact of Sleep on Physical and Mental Well-being 11:10 Cognitive Function and Health: The Toll of Sleep Deprivation 14:36 Navigating Sleep Cycles, Quality, and Chronic Disease Prevention 20:35 Tips through Sleep Routine and Relaxation 25:31 Optimising Sleep Quality: Exercise and Intimacy Before Bed 27:37 Elevating Quality of Life Through Healthy Habits 33:42 Unveiling Sleep Apnea: Mental Health Implications 38:45 Exercise and Nutrient Strategies Against Osteopenia   Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi  Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/  See omnystudio.com/listener for privacy information.